Posted by Emanuel Erlewein on Sep 10, 2018 in WOD-Post

Montag 20180910 Dom/David Warm-Up 10 Cal Air Bike 2 Rounds 10m Duck Walk 10 Air Squats 10m Walking Lunges Skill / Strength EMOM10 3 Front Squat @70-80% WOD 3 Rounds: 6 Power Snatch @40/30kg 6 OH Squat 6 OH Lunges – Rest 2min – 3 Rounds: 8 Power Clean @40/30kg 8 Front Squat 8 Front [...]

Posted by Emanuel Erlewein on Sep 08, 2018 in WOD-Post

WOCHENTAG 20180908 TRAINER NAMEN Warm-Up RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG Skill / Strength RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG WOD RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG [...]

Posted by Emanuel Erlewein on Sep 07, 2018 in WOD-Post

FREITAG 20180907 Emanuel Warm-UpROW– 2 Min2 Rounds of:– 10 x Wallballs– 10 x Push Press– 10 x Sumo Deadlift High-pull WOD – “Fight Gone Bad!”3 rounds for total points of– 1:00 x Wallball (9/6 KG)– 1:00 x Sumo Deadlift High-Pull (35/25 kg)– 1:00 x Box Jump (24/20”)– 1:00 x Push Press (35/25 kg)– 1:00 x [...]

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 [...]