Posted by CrossFit Kampfgeist Team on Sep 06, 2018 in WOD-Post

Donnerstag 20180906 Dom Warm-Up EMOM12 1. 16 KB Swings 2. 6 One Arm KB Thruster e/s 3. 6 KB Windmill e/s Skill / Strength 5 Rounds: A. 5 Turkish Get Up with strict Press at top e/s B. 50m Mixed KB Rack Suitcase Carry e/s (Suitcase carry with one KB in Front Rack) WOD Buy-In: [...]

Posted by Emanuel Erlewein on Sep 05, 2018 in WOD-Post

MITTWOCH 20180905 Emanuel / Saskia Warm-Up 1 Round – 500 M Row Skill / Strength Backsquat 3RM with 4 sec hold at the bottom. TC 15Min CONDITIONING WOD 4 Rounds – 15/12 calorie bike or row (choose your poison) – 20 wall balls to mark *unbroken (9/6KG) – 14 alt db snatch 22.5/15kg – 45 [...]

Posted by Emanuel Erlewein on Sep 04, 2018 in WOD-Post

Dienstag 20180904 Mira Warm Up 3 Rounds 250 m Row 15 KB Swings americano 15 Lunges es 15 Situps Strength 5×3 Push Jerk 30 sec L-Sit WoD 40 Pull ups 30 DB StOH 1x 22,5/15 20 DB Box Step Over 2x 22,5/15 10 Bar MU 20 DB Box Step Over 30 DB StOH 40 Pull [...]

Posted by CrossFit Kampfgeist Team on Sep 03, 2018 in WOD-Post

Montag 20180903 Mira / Julian Warm-Up Every 30 sec for 5 min – 6-8 Wallballs – Barbell Warm Up Skill / Strength E2MOM 20 – 1 Clean+1 Hang Clean+ 1 Front Squat+ 1 Jerk WOD – TC 10 Min 21-15-9 – OH Lunges 50/35 – Burpees over the Box [...]

Posted by CrossFit Kampfgeist Team on Sep 01, 2018 in WOD-Post

Samstag 20180901 Saskia Warm-Up 3 Rounds – 300m row – 10 Wall Balls – 10 KB Swings – 10 Beat Swings Skill / Strength Grip Strength Wall Walks WOD For time – 200m run – 15 Burpees – 200m run – 14 burpees – 200m run – 13 burpees – 200 m run – 12 [...]

Posted by Emanuel Erlewein on Aug 31, 2018 in WOD-Post

Freitag 20180831 Emanuel/Tom/Selina Warm-Up 3 RDS -100 m run -15 air squats -15 russina KB swings -3 samson stretch Mobility 2rds 30 sec e/s ankle mobility with KB on KNEE 30 sec squat hold pulls Skill / Strength barbell WU 10 – 8 – 6 – 3 – 3 – 3 – 3 – 3 [...]

Posted by Emanuel Erlewein on Aug 30, 2018 in WOD-Post

Donnerstag 20180830 Mira / Julian Warm-Up 2 rds – 10 MedBall Walking-Lunges – 10 Wall-Balls – 20 SUs / DUs – 10 Ring-Rows – 10 (kneeing) Beatswings – 20 sec Bike 200m run 20/30 cal Bike Skill / Strength 1 Shoulder-Press + 1 Push-Press + 1 Push-Jerk + 1 Split-Jerk 5 rds – 1 Complex [...]

Posted by Emanuel Erlewein on Aug 29, 2018 in WOD-Post

MITTWOCH 20180829 Emanuel / Julian / Saskia Warm-Up – 500M Row – 2-3min DU/SU Mobility – Pec Stretch either on Floor or Rig – Light PVC raises (lay face down on a bench with 2.5kg on a stick and lift from floor to snatch position – Place Band on Rig – setup of hands for [...]

Posted by Emanuel Erlewein on Aug 28, 2018 in WOD-Post

Dienstag 20180828 Mira Warm-Up 2×10 Cal Air Bike Sprint 2 Rounds 10m Duck Walk (with plate OH) 10m Burpee Broad Jump Skill / Strength 4×5 Tempo Front Squat 3sec down, 3sec hold, explosive stand up WOD Buy-In 800m Run 5 Rounds 9 Clean @60kg 6 Front Rack Lunges 30 Double Unders Cash-Out 800m Run [...]

Posted by Emanuel Erlewein on Aug 27, 2018 in WOD-Post

Montag 20180827 Dom/David Warm-Up 500m Row then 3 rounds 10 banded good mornings 5 Single Leg Romanian KB DL e/s Skill / Strength 7×3 Sumo Deadlift (AHAP) WOD 4 Rounds: AMRAP4 8 Sumo Deadlift High Pull @45/30kg 8 Toes-to-bar 8 Squat Jumps Rest 1min between rounds; continue each round where you stopped [...]