Posted by CrossFit Kampfgeist Team on Apr 25, 2019 in WOD-Post

Donnerstag 20190425 Julian Warm-Up5 min DU / TU Practice2 rds– 10/8 cal row – 5 Russian-Twists @8/12– 5 Hollow-Rocks + 5 Superman-Rocks– 10 Beatswings– 5 Hanging-Leg-Raises w/out Shoulder– 5 Front-Lever-Pushes Mobility2 rds– 60 sec Seated Forward-Fold– 15 Pass-Throughs SkillT2B4 rds Intermediate: – 5 Standing Banded-Beatswings w/ stick – 5 Box-Beatswings – 5 Beatswings to Straight [...]

Posted by Emanuel Erlewein on Apr 24, 2019 in WOD-Post

Mittwoch 20190424 Philo Warm-Up 3 Rounds 10 Goblet Squat 10 American Swing 10 Windmills 10 close grip OHS Strength / Skill Warmup / Technique OHS EMOM 10 10 OHS @ < 50% Warmup / Technique row WoD 5k Row Mobility 1 Min. Couch Stretch left  1 Min. Pigeon Stretch left 1 Min. Frog Stretch 1 [...]

Posted by Emanuel Erlewein on Apr 23, 2019 in WOD-Post

Dienstag 20190423 Mira Warm-Up5 Rounds– Row 1k– 15 sec hard/45 sec easy– Shoulder Prep SkillToday we are working on:– Handstand Push ups WOD1 Round of:30-20-10– KB Snatches15-10-5– HSPU [...]

Posted by Emanuel Erlewein on Apr 22, 2019 in WOD-Post

Montag 2019-04-22 🐇 🎁 [...]

Posted by Emanuel Erlewein on Apr 20, 2019 in WOD-Post

Samstag 20190420 Emanuel StrengthSnatch1. Build to a heavy 3 RM2. Drop down to 90% and perform three more sets of three reps. Good mornings– Build to a heavy 8RM. Dimmel deadlift– 3 x 20 Skill3 x 2 min on – 1 min off:– 10m FR walking lunges 2x 12-24kg KB– 20 Air squats– 10m FR [...]

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

Freitag 20190419 Saskia Strength Close Grip Bench Press– 5 x 65%– 5 x 75%– max set at 85% WoD8 min AMRAP:– 40 DUs / 60sec time cap– 15 Power cleans 20-50kg– 10 Burpee Box jump overs 4 min Rest, then: 8 min AMRAP: – 40 DUs / 60sec time cap– 15 Snatches 20-50kg– 10 Bar [...]

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

Donnerstag 20190418 Dom Warm-UpAMRAP83 Burpee Broad Jumps4 Superman + Reach5 Single Arm DB Thruster e/s4 Walkouts3 Russian Baby Makers  Strength / Skill Every 3min for 12minDB Complex:4 DB Front Squats3 DB Thrusters2 DB Front Squats1 DB Thruster WoD EMOM5 8 DB Squat Cleans + max DB STOH Today’s score is the sum of DB STOH. [...]

Posted by Emanuel Erlewein on Apr 17, 2019 in WOD-Post

MITTWOCH 20190417 Saskia | Philo | Emanuel   Warm-Up3 Rounds– 400 M Run– 5 Hindu Push Ups– 10 Beatswings Strength / SkillE2MOM 16 Increase weight, starting with BB– 3 Push Press– 2 Push Jerks– 1 Split Jerk WODAMRAP 12 Min– 8 weighted Alt. Box Step-Ups @5/10 kg Plate– 8 Wall Ball Shots @ 6/9 kg– [...]

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

Dienstag 20190416 Mira Warm Up Run Fun Strength Warm Up for Deadlift EMOM 12 6 Deadlift 12 T2B WoD AMRAP 12 9 Deadlifts @70/47,5 6 Hang Power Cleans 3 S2OH 200 m Run [...]

Posted by CrossFit Kampfgeist Team on Apr 15, 2019 in WOD-Post

Montag 20190415 Saskia/Julian/Chris Warm-Up 2 Rounds – 60 Single-Unders / 20 Double-Unders – 10 Push-Ups – 10 Scapula Pull-Ups – 10 Air-Squats – 10 Burpees Mobility – 60s Seal-Pose – 60s Puppy-Dog Pre-WOD – 16 DU – 4 DB Snatches @lower weight – 2 one arm DB-OH-Lunge e/s per arm @lower weight – 16 DU [...]