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

Samstag 20190615 Emanuel Warm-Up3 Rounds– 10/5 Cal Row– 10 Burpees– 10 Sit Ups– 5 Alt. Single KB Squat Cleans (increase weight each Round) WoD0-15 Min3 Rounds– 20/15 Cal Row– 20 Alt. Single KB Squat Cleans @24/20/16 kg – 10 Burpees 15-30 Min4 Rounds– 250 M Row– 15 Burpees– 15 Heavy Russian KB Swings @24/20/16 kg [...]

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

Freitag 20190614 Emanuel | Chris | Saskia Warm-UpRound-1– 10/8 Cal Row– 20 Air Squats– 20 A-KB-Swings– 20 Sit Ups– 20 Shoulder Dislocates Round-2– 10/8 Cal Row– 20 Air Squats– 20 A-KB-Swings– 20 TTB– 20 Strict Press w/ empty Bar MobilityPrep for Clean & Jerk– Front Sots Press– Narrow Grip OHS– Front Squat– Clean & Jerk [...]

Posted by CrossFit Kampfgeist Team on Jun 13, 2019 in WOD-Post

Donnerstag 20190613 Dom Warm-Up3 Rounds10x10m Shuttle run 10 Air Squats 10 strict DB Press e/s 10m Walking Lunges 45sec HS Hold against Wall Mobility2 RoundsCouch StretchDorsiflex (Ankle) Strength / SkillBack Squat Every 2min3@75% 1@85% 3@78% 1@87% WoDAMRAP16 40 DU 10 HSPU 20 American Swings @24/16kg 10 Pull Ups [...]

Posted by Emanuel Erlewein on Jun 12, 2019 in WOD-Post

Mittwoch 20190612 Saskia/Philo Warm-Up2 Rounds:10 banded overhead lunges5 Hindu Pushups10 OHS empty BB Strength / SkillSnatch4@70%4@70%3@75%3@75%3@75%2@80%2@80% WoDPrep:250m Row (fast)500m Row (fast) For Time:1000m Row Accessory3 Rounds10 Hip-Thrusts (BB)10 banded legcurlsmax. Sec. Hollow Rock Hold [...]

Posted by Emanuel Erlewein on Jun 11, 2019 in WOD-Post

Dienstag 20190611 Saskia Warm-Up2 rounds– 400/300 m row– 10 Air Squats– 1 lane inch worm– 10 Sit ups– 1 lane duck walk Strength / SkillFront Squat– 5 x 55%– 4 x 60%– 4 x 65%– 3 x 70%– 3 x 75% WoDDT @70/47,55 rounds– 12 Deadlift– 9 Hang Power Clean– 6 Push Jerk [...]

Posted by Emanuel Erlewein on Jun 10, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER Warm-UpRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG MobilityRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG Strength / SkillRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG WoDRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG [...]

Posted by Emanuel Erlewein on Jun 07, 2019 in WOD-Post

Freitag 20190607 Emanuel / Chris / Julian Warm-Up2 rds– 10 cal row– 1 Lane Bear-Walk– 10 Hanging Scapular-Rotations (1. rd forward / 2. rd backward) – 1 Lane Inch-Worm – 10 Ring-Rows – 1 Lane Single-Arm KB-OH Duck-Walk @8/12 (1. rd left arm / 2. rd right arm) Mobility– 12 Pass-Throughs– 12 Eccentric Loaded Box-Shoulder-Stretches – [...]

Posted by Emanuel Erlewein on Jun 06, 2019 in WOD-Post

Donnerstag 20190606 Julian Warm-Up3 rds– 50 Single-Unders– 10 Goblet Good-Mornings– 10 Sit-Ups– 10 KB Bottom-Up-Presses it Mobility– 60 sec Couch-Stretch e/s– 60 sec Standing Forward-Fold StrengthDeadliftI) Work up to a heavy set of 5II) 4 rds– 3 Floating Deadlifts @80% of I)– 30 sec Hollow-Hold/Rocks WoD21 – 15 – 9– DB-Snatches @15/22,5 it– Box-Overs [...]

Posted by Emanuel Erlewein on Jun 05, 2019 in WOD-Post

Mittwoch 20190605 Saskia, Emanuel, Philo Warm-Up 2 Rounds: 200m Run 10 Slow Squats 10 WBS 10 Beat-Swings Mobility Warmup / Mobility Thruster Strength / Skill 5 Rounds 8 Thruster (increasing weight) WoD 50/40/30/20/10 x10m run (500m/400m/300m/ … etc.) Single Arm KB-Thruster 8kg/16kg TTB / V-Ups Push-Ups [...]

Posted by Emanuel Erlewein on Jun 04, 2019 in WOD-Post

Dienstag 20190604 Saskia Warm-Up3 rounds– 400/300 m row– 15 KB swings– 5 Turkish get up e/s– 1 lane inch worm Strength / SkillFind a heavy weight for an unbroken set of– 3 KB Snatches e/s– 3 KB Cleans e/s – 4 x Complex – 45 sec plank hold WoD2 rounds– 24 cal row– 24 american [...]