Posted by Emanuel Erlewein on Nov. 10, 2024 in WOD-Post

CrossFit – Sun, Nov 10 FiBuLi Livestream:  https://www.twitch.tv/cfkampfgeist Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 20 Mountain Climbers 15 Toes Touch Jumping Jacks 10 Scap Pull-Ups Into… 2 ROUNDS 10 Sit-Ups 8 Ring Rows 6 Up-Downs 4 DBL KB Deadlift* *2nd Round perform 4 DBL KB Swings Workout – All 3-4 SETS FOR QUALITY 3:00 [...]

Posted by Emanuel Erlewein on Nov. 09, 2024 in WOD-Post

CrossFit – Sat, Nov 9 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Warm-Up 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run [...]

Posted by Emanuel Erlewein on Nov. 08, 2024 in WOD-Post

CrossFit – Fri, Nov 8 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Metcon 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 [...]

Posted by Emanuel Erlewein on Nov. 07, 2024 in WOD-Post

CrossFit – Thu, Nov 7 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Warm-Up 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang [...]

Posted by Emanuel Erlewein on Nov. 06, 2024 in WOD-Post

CrossFit – Wed, Nov 6 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Warm-Up 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press [...]

Posted by Emanuel Erlewein on Nov. 05, 2024 in WOD-Post

CrossFit – Tue, Nov 5 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Warm-Up 2 ROUNDS 100m Jog 5/5 Moose Antlers 10 Alt Piked Toe Taps 5 Tempo Push Ups (31X1) 5 Tempo Strict Press (31X1) Into… 1-2 ROUNDS 6 Shuttle Runs 6 Push Ups [...]

Posted by Emanuel Erlewein on Nov. 04, 2024 in WOD-Post

CrossFit – Mon, Nov 4 Suggested Warm-Up Warm-Up 1 ROUND 40 Line hops :30/:30 Knee Over Toe Lunge Stretch 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10 Narrow Air Squats 10 Empty Bar Deadlifts Strength – All [...]

Posted by Emanuel Erlewein on Nov. 03, 2024 in WOD-Post

CrossFit – Sun, Nov 3 Suggested Warm-Up Warm-Up 1 ROUND 200m Jog 10 Leg Swings Forward + Back (ES) 10 Leg Swings Cross Body (ES) 10 Floor Scrapers 10 Calf Raises 10 Glute Bridge Raises 10 Dead Bugs Into… 2 ROUNDS 6 Pause Up-Downs (2nd RND: No pause) 6/6 Ankle Rolls In 6/6 Ankle Rolls [...]

Posted by Emanuel Erlewein on Nov. 02, 2024 in WOD-Post

CrossFit – Sat, Nov 2 Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES*10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings [...]

Posted by Emanuel Erlewein on Nov. 01, 2024 in WOD-Post

CrossFit – Fri, Nov 1 Suggested Warm-Up Warm-Up 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows [...]