News – Seite 245 – CrossFit Kampfgeist

ROW-WOD – 20190226

Feb.

Posted by Emanuel Erlewein on Feb. 26, 2019 in Row-Ergo WoD

Short 5000 m with rate changes every 1000 m: 28-24-20-24-28 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm. Medium 6 x [...]

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SKI-WOD – 20190226

Feb.

Posted by Emanuel Erlewein on Feb. 26, 2019 in Ski-Ergo WoD

Short 3 x 750m / 2 min easy Ski three 750 meter pieces. Ski for two minutes at light pressure between each 750. Medium 4 x 2000m / 2 min easy Ski four 2000 meter pieces. Ski for two minutes at light pressure between each 2000. Long 21,097m (half-marathon) time trial Ski a 21,097 meter [...]

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WOD – 20190226

Feb.

Posted by CrossFit Kampfgeist Team on Feb. 26, 2019 in WOD-Post

20190226 Mira/Chris Warm Up Dodge Ball 2 Rounds 10 Pushups 10 Ring Rows 10 Lunges Strength 3 Rounds ME DB Bench Press 6 (weighted) strict pull-ups WoD AMRAP 8 5 Devils Press 2x 22,5/15 10 Burpee over DB 20 DB Lunges [...]

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WOD – 20190225

Feb.

Posted by Emanuel Erlewein on Feb. 25, 2019 in WOD-Post

Montag Sally/Mira Warm Up 3 Rounds 1 min Cardio (Row/bike/ski) 10 KB Swings 10 KB Squats 10 Russian Twist Strength 5 Rounds 6 Sumo Deadlifts WoD 4 Rounds 10 Burpee Box Jump Over 20 DB Snatch 22,5/15 50 Double Under [...]

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ROW-WOD – 20190225

Feb.

Posted by Emanuel Erlewein on Feb. 25, 2019 in Row-Ergo WoD

Short 3 x 1000 m / 2 min easy Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000. Medium 40 minutes Row a single 40-minute piece. Aim for a consistent pace throughout. Long 2 x 8000 m / 5 min easy Row two 8000 meter pieces. Row for five minutes at [...]

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SKI-WOD – 20190225

Feb.

Posted by Emanuel Erlewein on Feb. 25, 2019 in Ski-Ergo WoD

Short 3 x 3 min / 2 min easy Ski three 3 minute pieces. Ski for two minutes at light pressure between each piece. Medium 2000m, 1500m, 1000m, 500m / 3 min easy Ski four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece. Long 3 x 15 [...]

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SKI-WOD – 20190224

Feb.

Posted by Emanuel Erlewein on Feb. 24, 2019 in Ski-Ergo WoD

Short 12 x 250m / 250m easy Ski 12 hard 250 meter pieces. Ski for 250 meters at light pressure between each piece. Medium 3 x 2000m / 3 min easy Ski three 2000 meter pieces. Ski for three minutes at light pressure between each 2000. Long 4 x 10 min / 2 min easy [...]

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ROW-WOD – 20190224

Feb.

Posted by Emanuel Erlewein on Feb. 24, 2019 in Row-Ergo WoD

Short2 x 2000m @ 26 spm / 4 min easy Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period. Medium5 x 5 min / 2 min easy Row five 5 minute pieces. Row for two minutes at light pressure between each piece. Long3 x 5000m [...]

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ROW-WOD – 20190223

Feb.

Posted by Emanuel Erlewein on Feb. 23, 2019 in Row-Ergo WoD

Short 5 x 750 m / 2 min easy Row five 750 meter pieces. Row for two minutes at light pressure between each 750. Medium 30 minute time trial Row a 30-minute time trial, going for your personal best. After you’ve rowed, enter your result in the Online Ranking and see where you stand with others [...]

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SKI-WOD – 20190223

Feb.

Posted by Emanuel Erlewein on Feb. 23, 2019 in Ski-Ergo WoD

Short 4 x 750m / 1 min easy Ski four 750 meter pieces. Ski for one minute at light pressure between each 750. Medium 6 x 1000m / 1 min easy Ski six 1000 meter pieces. Ski for one minute at light pressure between each 1000. Long 3 x 20 min / 5 min easy [...]

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ROW-WOD – 20190226

SKI-WOD – 20190226

WOD – 20190226

WOD – 20190225

ROW-WOD – 20190225

SKI-WOD – 20190225

SKI-WOD – 20190224

ROW-WOD – 20190224

ROW-WOD – 20190223

SKI-WOD – 20190223

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