Posted by CrossFit Kampfgeist Team on Okt 02, 2019 in WOD-Post

Mittwoch 20191002 Dom/Philo Warm-Up AMRAP8 – 8 Cal Row – 8 Double DB Strict Press – 8 Clean&Jerk w/ empty Barbell – 8 Strict Press w/ empty Barbell Mobility 2 rounds – 60 sec Thoracic Spine Roll Out w/ arms OH – 60 sec Banded Shoulder Distraction Strength / Skill Strict Press – 3 sets [...]

Posted by Emanuel Erlewein on Sep 30, 2019 in WOD-Post

Montag 20190930 Saskia / Sally Warm-Up5 min DU practise Barbell warm up Strength / SkillPower snatch– Work up to 75% of your 1RM– 5 x 3 Power Snatch @75%– 5 x 3 Snatch Pull @75% WoD15 – 12 – 9– 2 x DU– DL @80/55– Wall Balls @9/6 [...]

Posted by Emanuel Erlewein on Sep 28, 2019 in WOD-Post

Samstag 20190929 Saskia Warm-Up1st Round / 2nd Round– Run 200/300M– 10/15 Burpees– 10/15 Sit-ups– 10 Banded /15 Light-Weight DB OH Lunges WoD Warm-UpWarm up within max of 10 Min incl. Equipment Set-Up– Check the Equipment which you will need– Scale the Weights accordingly for you and your partners capabilities– While working in the WoD, change [...]

Posted by Emanuel Erlewein on Sep 27, 2019 in WOD-Post

FREITAG 20190927 SASKIA/CHRIS/JULIAN Warm-Up750m/1000m Row2 Rounds– 10 Burpees– 8 KB Goblet-Squat– 6 Single-leg-KB-DL e/s– 4 KB Strict Press e/s– 2 Lane Duck-Walk /w Arms OH Mobility– Hip-Flow 5e/d – 60s Stick-Trizeps-Bench-Stretch– 60s World-Greatest-Stretch e/s StrengthBack-Thruster2 sets Warm-Up– 10 Reps5 sets to build to moderate weight– 5 Reps WoDAMRAP152-4-6-8-10-…-– Ground-to-Overhead @15kg/20kg Plate– Box Step-Over /w Plate [...]

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

Mittwoch 20190925 Dom/Philo/Chris Warm-Up2 rounds – 1min On | 15sec Off– Assault Air Bike– Single Leg Romanian Deadlift– Russian KB Swings– Air Squat to Backward Lunge Mobility– 60sec Pigeon Pose e/s– 60sec Pike Stretch– 60sec Couch Stretch e/s Strength / Skill3 rounds– 12 Back Rack Box Step Ups (it)– 12 DB Bulgarian Split Squats (6 [...]