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

Mittwoch 20190918 Saskia / Emanuel / Philo Warm-Up3 Rounds – 200m run – 10 Romanian deadlift, KB – 10 Goblet Squat, extended armes – 10 hollow rocks Mobility2 Rounds – 1 Min. Pigeon Stretch e/s – 10 Spider-Man lunges with T-spine rotation Strength / Skill5 Rounds – 20 Deadlift unbroken, increasing weight each round WoDTabata 1: – [...]

Posted by CrossFit Kampfgeist Team on Sep. 17, 2019 in WOD-Post

Dienstag 20190917 Saskia Warm-Up30 sec on / 30 sec off – 2 rounds– Air Squats– Bike– DB strict press– Ski– Russian Swings Mobility2 rds– 45 sec shoulder stretch– 10 Prone Press with stick Strength / SkillEvery 90sec. for 5 rounds– 5 Push Jerk @60% WoDGrace– 30 C&J @60/42,5 [...]

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

Montag 20190916 Jonathan| Saskia Warm-Up2 rounds– 200 m Run– 10 Wall Squats– 10 Scapular Pull Ups– 10 Ring Push Ups Mobility2 rounds– 45sec Thoracic Spine Opener– 45sec Squat Stretch Strength / SkillA) 10 min to find a medium complex of:– 3 OH-Squats + 2 Squat-Snatch B) 4×5 Tempo OH-Squats@ weight of A) (Tempo: 55X0) WoD„Angie“ [...]

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

Samstag 20190914 Emanuel Warm-Up1 Round– Start at 0 Meter Mark do 1 Squats– Run to 25 Meter Mark do 2 Squats– Run to 50 Meter Mark do 3 Squats– …– Run to Box Meter Mark do 16 Squats Team WODA. In Teams of 2– 50 Synchro Back Rack Walking Lunges @50/30 kg / 40/20 kg [...]

Posted by Emanuel Erlewein on Sep. 13, 2019 in WOD-Post

Freitag 20190913 Emanuel Warm-Up1 Rounds– 2 Min Jump Rope– 10 Hindu PushUps– 10 Shoulder Disl. (slow & controlled)– 10 Strict Press – empty barbell Strength Warm UpWork up to a Push Jerk weight of 85/55 kg Strength / SkillBAMF v2 For Time:– 21 Push Jerks (85/55 kg)– 15 Push Press (70/47.5 kg) – 9 Strict [...]

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

Thursday 20190912 Julian Warm-Up2 rds– 200m run–        10 alt. Walking-Lunges e/s–         3 Wall-Climbs–       10 Australian Pull-Ups–       20 sec Inch-Worm-Hold Mobility1 rd– 60 sec Squat-Ankle-Stretch– 60 sec Bench-Shoulder-Stretch Skill4 rds– 30 sec N&Ts / HS-Hold–   5 Pistols e/s–   2 strict Pull-Ups [...]

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

Mittwoch 20190911 Dom/Julian/Emanuel Warm-Up– 5min Cardio (Row, Bike, Run, Rope Skipping)3 Rounds– 3 Clean Pull– 3 Front Squat– 3 Clean– 3 Kong Squats w/ emtpy BB Mobility– 2x60sec Banded Shoulder Distraction – 2x30sec Front Squat Hold Strength / Skill3 sets of 3– max height Box Jumps 5 sets of– 1 Clean Pull– 1 Low Hang [...]

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

Tuesday 20190910 Emanuel / Julian Warm-Up2 rds– 10 Wall-Balls– 10 Push-Ups–   5 Russian-Twists e/s @12/16–   5 Paused Ring-Rows– 10 OHSs– 10 cal row Mobility2 rds–   5 Paused Wall-Squats w/ Single-Arm-Release e/s– 60 sec MedBall-Shoulder-Stretch Strength / SkillEvery 90 sec for 5 rds– 5 Front-Squats– 2 Narrow-Grip OHS WoDAmanda9 – 7 – 5– [...]

Posted by Emanuel Erlewein on Sep. 09, 2019 in WOD-Post

Montag 20190909 Jonathan | Saskia Warm-Up3 rds– 200m Row or 200m Ski or 400m Bike– 5 Pushups– 10 Ring-Rows– 15 Airsquats [...]

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

Samstag 20190907 Emanuel Warm-Up1 Round– 30:30 Hand-Shake | Thigh Smack– 30:30 Hand Slap Pushing Game– 30:30 Hand Slap Pushing Game; Squat Position– 30:30 Ball-Toss normal Hand / Non-dominant Hand– 4 Min: 12 MedBall Slam / Plank Hold Mobility1 Round Burgener Warm Up Drill– Down and up– Elbows high and outside– Muscle snatch– Snatch land– Hang [...]