Posted by CrossFit Kampfgeist Team on Okt 10, 2019 in WOD-Post

Donnerstag 20191010 Dom Warm-UpEvery 2 min for 10 min– 15 Air Squats– 10 Bent Over Double DB Row– 5 Burpees Mobility2 rounds– 60 sec Wall Lat Stretch– 10 TYI complexes Strength / Skill4 supersets of– max strict Chin Ups– 10 Bent Over Bench Rows (e/s)– rest 2 min between sets WoD15 rounds for time– 4 [...]

Posted by CrossFit Kampfgeist Team on Okt 09, 2019 in WOD-Post

Mittwoch 20191009 Dominik / Philo Warm-UpAMRAP 8 – 10 WBS 4/6 kg – 2 Wall Climbs – 1 lane Duck walk – 1 lane inch worm Mobility– 1 Min. Pigeon Stretch e/s – 1 Min. Couch Stretch e/s – 1 Min Banded Triceps Stretch e/s Strength / SkillEMOM 10 – 1 Cluster + 2 Thruster, [...]

Posted by CrossFit Kampfgeist Team on Okt 08, 2019 in WOD-Post

Dienstag 20191008 Saskia Warm-Up750/500m row2 rounds– 10 walking lunges– 10 Push ups– 5 strict KB Press e/s– 10 banded passthroughs – 10 Prone Press w/stick Strength / SkillWork up to 60-70% of your 1RM Bench Press– 5 x 12 @60-70% WoDAMRAP7– 5 Dips– 3 KB Front Rack Lunges e/s @24/16– 1 legless rope climb [...]

Posted by CrossFit Kampfgeist Team on Okt 07, 2019 in WOD-Post

Montag 20191007 Jonathan | Julian Warm-Up 2 rds – 250m row– 5 Wall-Squats– 10 Am. KB-Swings @ 8/16kg– 2 Wall-Walks– 10 One-Armed-KB-OHL @ 8/16kg, 1.rd: left arm overhead, 2.rd: right arm overhead Mobility – 5 min general Joint-Mobility, focus on Hand-Wrists and Hips Strength / Skill A) Barbell-Warmup for Clean&Jerk (Time: 5 min) B) Every [...]

Posted by CrossFit Kampfgeist Team on Okt 04, 2019 in WOD-Post

Freitag 20191004 Saskia Warm-Up 3 Rounds – 8 Halos (each side)– 10 Goblet Squats– 8 Overhead Presses (each side)– 15 Kettlebell Swings– 6 Front Rack Reverse Lunges (per side) Skill 2 Rounds Beginner – 5 Min Double Under Practice Advance – Unbroken Double-Unders – 10-20-30-40-30-20-10 WoD Tabatha Sessions all Day; 8 Rounds; 20 sec work; [...]

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 [...]