Posted by Emanuel Erlewein on Jun 03, 2019 in WOD-Post

Montag 20190603 Saskia/Mira Warm Up 2 Rounds 45/15 sec Bike Goblet Squats Ski Erg HS Hold American KB Swings Strength 5 Rounds 5 OHS 5 stricte HSPU WoD Nancy 5 Rounds 400 m Run 15 OHS 42,5/30 [...]

Posted by Emanuel Erlewein on Jun 01, 2019 in WOD-Post

SAMSTAG 20190601 Emanuel Warm-Up1 Round– 400M Run– 3 x 20 KB Swings increasing weight Strength Warm up to section weight. WoD A | 10 min EMOM– Odd: 10 Bench Press @60/45 kg– Even: 15/12 Cal RowB | 10 min EMOM– Odd: 10 Push Jerks @60/45 kg– Even: 15 BurpeesC | 10 min EMOM– Odd: 10 Heavy [...]

Posted by Emanuel Erlewein on Mai 31, 2019 in WOD-Post

Freitag 20190531 Saskia / Emanuel Warm-Up3 rounds– 400m row– 10 Air Squats– 10 Sit ups– 1 lane duck walk Strength / SkillFind a heavy set of 3 Front squats– 5 x 5 @70%– After each set 12 hand release Push ups WoD3 rounds – Choose weight as heavy as possible to do sets unbroken – [...]

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

Donnerstag 20190530 Dom Warm-Up3 Rounds10 CrossOver Symmetry Complexes10 OH Lunges e/s15m Single Arm DB OH Carry each side10 Squat to Lunge Mobility2 Rounds10 Y complexes60sec Thoracic Opener Strength / Skill3×5 DB Split Jerk 3×4 KB Split Jerk3×3 Split Jerk WoDAs a team of 2AMRAP1520 Sumo Deadlift High Pulls @40/30 kg10 Synchro Bar Facing Burpees20 Front [...]

Posted by Emanuel Erlewein on Mai 29, 2019 in WOD-Post

Mittwoch 20190529 Saskia | Philo | Emanuel Warm-Up1 Round– 500 m Row – 10 Wall Balls– 20 KB Swings– 30 DL Empty Bar Strength / SkillDeadlift– Work Up 2 WoD Weight– Prep for Workout Exercises (WB/Row/DL) WoDEvery 10 min for 4 Rounds– 500 m Row– 400 m Run– 40 Wall Balls @9/6 kg – 30 [...]

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

Dienstag 20190528 Mira Warm Up Block Run 2 Rounds 10 Single Arm DB Thruster 1 Lane Dual DB Overhead Carry 1 Lane DB Bear Crawl Strength I) Find your heavy 1 Rep Push Jerk for the Day II) 3 Rounds -3 Reps @ 85% of I) -20 Deadbugs WoD 3 Rounds 1 min Thruster 42,5/30 [...]

Posted by CrossFit Kampfgeist Team on Mai 23, 2019 in WOD-Post

Donnerstag 20190523 Julian   Warm-Up2 rds – 10 cal row– 1 Lane Walking-Lunges– 10 Front-Scales e/s– 1 Lane Inch-Worm– 10 Beatswings– 1 Lane OH Duck-Walk Mobility2 rds– 60 sec Low-Dragon e/s– 10 Seated Pike Single-Leg Lifts e/s SkillPistols / T2B Scaled4 rds – 5 Pistol Leg-Lifts e/s on Box– 3 Bench-Pistols e/s– 5 Standing Banded-Supermen– [...]