News – Seite 240 – CrossFit Kampfgeist

WOD – 20190316

März

Posted by Emanuel Erlewein on März 16, 2019 in WOD-Post

SAMSTAG 20190316 Emanuel Warm-Up 2 Round – 1 x Suicide Drill (easy going – 0-5-0-10-0-15-0-20) – 1 x Jump Rope 5 min – 10 x KB Deadlifts – 10 x KB High Pulls Specific Warm-Up – Sumo DLHP; work up to WOD weight – Row Warm Up Pre-WOD 2 Rounds – Easy – 5 Sumo [...]

View Post

SKI-WOD – 20190315

März

Posted by Emanuel Erlewein on März 15, 2019 in Ski-Ergo WoD

Short 12 x 250m / 45 sec easy Pre-set a work distance of 250 meters and a rest time of 45 seconds. Ski 12 intervals at a challenging intensity, with light skiing between pieces. Medium 4 x 1500m / 2 min easy Ski four 1500 meter pieces. Ski for two minutes at light pressure between [...]

View Post

ROW-WOD – 20190315

März

Posted by Emanuel Erlewein on März 15, 2019 in Row-Ergo WoD

Short 20 minutes with bursts Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace. Medium 4 x 6 min / 2 min easy Row four 6 minute pieces. Row for two minutes at light pressure between each piece. Long 3 [...]

View Post

WOD – 20190315

März

Posted by Emanuel Erlewein on März 15, 2019 in WOD-Post

Freitag 20190315 Emanuel Warm-Up 3 rounds – 250m row – 10 KB swings – 10 OHS with wodden stick – 10 banded passthroughs Skill / Strength 10 x Complex: 1 Power Snatch + 2 Snatch Pulls – Increase weight each round WOD 9 min AMRAP – 250m row – 10 Power snatch @60/40 [...]

View Post

SKI-WOD – 20190314

März

Posted by Emanuel Erlewein on März 14, 2019 in Ski-Ergo WoD

Short 2 x 2000m plus bursts / 4 min easy Ski two 2000 meter pieces with 10 hard pulls every 500m. Ski for four minutes at light pressure during the rest period. Medium 5 x 6 min / 2 min easy Ski five 6 minute pieces. Ski for two minutes at light pressure between each [...]

View Post

ROW-WOD – 20190314

März

Posted by Emanuel Erlewein on März 14, 2019 in Row-Ergo WoD

Short 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece. Medium 6000 meter time trial Row a 6000 meter time trial, going for your personal [...]

View Post

WOD – 20190314

März

Posted by Emanuel Erlewein on März 14, 2019 in WOD-Post

Donnerstag 20190314 Julian Warm-Up 2 rds 30 on / 30 off – Banded-Squats – Sit-Ups – American-Swings – DU (-„Practise“) – Bike Mobility 2 rds – 45 sec BTN Bench-Triceps-Stretch w/ (Tech-) Bar – 45 sec Foamroll Upper-Back Skill / Strength 5 rds – 3 Tempo Front-Squats @355X – 5 High Tuck-Jumps – 5 Pull-Ups [...]

View Post

SKI-WOD – 20190313

März

Posted by Emanuel Erlewein on März 13, 2019 in Ski-Ergo WoD

Short 8 x 500m / 1 min easy Ski eight 500 meter pieces. Ski for one minute at light pressure between each 500. Medium 2-3-4-5-4-3-2 min pyramid / 2 min easy Pre-set the monitor for 35 minutes. Ski seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. [...]

View Post

ROW-WOD – 20190313

März

Posted by Emanuel Erlewein on März 13, 2019 in Row-Ergo WoD

Short 3 x 750m / 1 min easy Row three 750 meter pieces. Row for one minute at light pressure between each 750. Medium 3 x 1500m / 3 min easy Row three 1500 meter pieces. Row for three minutes at light pressure between each 1500. Long 3 x 4000m rate change 24-26 / 5 [...]

View Post

WOD – 20190313

März

Posted by Emanuel Erlewein on März 13, 2019 in WOD-Post

Mittwoch 20190313 Philo Warmup: 500m Row/Ski/Bike 3 Rounds for time: 10 Scapula Pull-ups 10 Beat-Swings 10 Banded OH-Lunges Technique TGU and finding weights Skill: E2MOM 20 5 Turkish Get-ups e.s. WOD AMRAP 5 5 Hollow Rocks 5 Tuck Crunches 5 V-Ups [...]

View Post

WOD – 20190316

SKI-WOD – 20190315

ROW-WOD – 20190315

WOD – 20190315

SKI-WOD – 20190314

ROW-WOD – 20190314

WOD – 20190314

SKI-WOD – 20190313

ROW-WOD – 20190313

WOD – 20190313

Kursangebot

Preise und Leistungen