News – Seite 239 – CrossFit Kampfgeist

SKI-WOD – 20190319

März

Posted by Emanuel Erlewein on März 19, 2019 in Ski-Ergo WoD

Short 2 x 10 min short intervals Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast skiing and 20 seconds easy skiing. During the rest time continue skiing at light pressure. Medium 3 x 1500m / 3 min easy Ski three 1500 [...]

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ROW-WOD – 20190319

März

Posted by Emanuel Erlewein on März 19, 2019 in Row-Ergo WoD

Short7 x 1min @ 26 spm / 30 sec easy Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece. Medium3 x 2000 m / 2 min easy Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000. Long4 [...]

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WOD – 20190319

März

Posted by Emanuel Erlewein on März 19, 2019 in WOD-Post

Dienstag 20190319 Mira Warm Up 3 Rounds Run 100 m 1 Lane Burpee Broad Jumps 1 Lane Duck Walk Warm up for Backsquat WoD EMOM 28 12/8 Cal Bike 6 Backsquats @ 70 % 16 Box Jump Over Rest [...]

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SKI-WOD – 20190318

März

Posted by Emanuel Erlewein on März 18, 2019 in Ski-Ergo WoD

Short 3 x 5 min / 3 min easy Ski three 5 minute pieces. Ski for three minutes at light pressure between each piece. Medium 3 x 8 min / 2 min easy Ski three 8 minute pieces. Ski for two minutes at light pressure between each piece. Long 2 x 10,000m / 2 min [...]

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ROW-WOD – 20190318

März

Posted by Emanuel Erlewein on März 18, 2019 in Row-Ergo WoD

Short 3 x 5 min / 2 min easy Row three 5 minute pieces. Row for two minutes at light pressure between each piece. Medium 10 x 2 min / 1 min easy Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing [...]

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WOD – 20190318

März

Posted by Emanuel Erlewein on März 18, 2019 in WOD-Post

Montag 20190318 Saskia/Dom Warm-Up 2 Rounds: 21 Cal Row 15 Air Squats 15 Cal Row 10 AbMat Sit Ups + 3 Walkouts 9 Cal Row 10m Duck Walk + 10 Strict Press Skill / Strength 5 Supersets of 5 Strict Press + max Push Ups – Rest 2min between sets – WOD For time 21-15-9 [...]

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SKI-WOD – 20190317

März

Posted by Emanuel Erlewein on März 17, 2019 in Ski-Ergo WoD

Short 4 x 1000m / 2 min easy Ski four 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Medium 4 x 2000m / 1 min easy Ski four 2000 meter pieces. Ski for one minute at light pressure between each 2000. Long 4 x 5000m / 3 min easy Ski [...]

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ROW-WOD – 20190317

März

Posted by Emanuel Erlewein on März 17, 2019 in Row-Ergo WoD

Short 12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes. Medium 6 x 1000m / 3 min easy Row six 1000 meter [...]

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SKI-WOD – 20190316

März

Posted by Emanuel Erlewein on März 16, 2019 in Ski-Ergo WoD

Short 8 x 2 min / 1 min easy Ski eight 2 minute pieces. Ski for one minute at light pressure between each piece. Medium 8 x 1000m / 2 min easy Ski eight 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Long 5 x 2000m / 2 min easy [...]

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ROW-WOD – 20190316

März

Posted by Emanuel Erlewein on März 16, 2019 in Row-Ergo WoD

Short 5 x 750m / 1 min easy Row five 750 meter pieces. Row for one minute at light pressure between each 750. Medium 40 minutes with rate change 22-24 Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to [...]

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SKI-WOD – 20190319

ROW-WOD – 20190319

WOD – 20190319

SKI-WOD – 20190318

ROW-WOD – 20190318

WOD – 20190318

SKI-WOD – 20190317

ROW-WOD – 20190317

SKI-WOD – 20190316

ROW-WOD – 20190316

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