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

Mittwoch 20190410 Chris | Philo | Mira | Emanuel Warm-Up100 Jumping-Jacks 2 rds– 10m Inch-Worm– 10m Duck-Walk– 10m Bear-Walk Strength / Skill2 rds Warm-Up– with Barbell– with ~50% of 1RM 5 rds– 15 Back-Squats @50-60% of 1 RM– rest 2 min WOD50 / 40 / 30 / 20 / 10– Box-Jumps– Ring-Rows– Sit-Ups [...]

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

Dienstag 20190409 Mira Warm up 2 Rounds 45/15 Bike Air Squats Row AM KB Swings Strength 10 min for 3 Rounds 30 sec Wall Sit 6 Kettlebell OHS WoD5 Rounds AMRAP 3 4 DB Power Cleans 2×22,5/15 8 Lateral Burpees over the DB Rest 1 Min [...]

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

MONTAG 20190408 Mira / Saskia Warm-Up3 rounds100 SU15 Goblet Squats15 KB SwingsBarbell Warm up Strength / SkillWork up to 75% of your clean EMOM101 Squat Clean1 Hang Squat Clean WOD3 Rounds400/300m row12 Pistols e/s12 Pull ups12 Sit ups [...]

Posted by Emanuel Erlewein on Apr 06, 2019 in WOD-Post

Samstag 20190406 Emanuel Warm-Up3 Rounds – 10 Sit Ups – 10 Air Squats – 10 Walking Lunges (5 e/s) Strength / Skill1 Round– Max Height Plate Jump WOD5 Rounds – 8 Ab Wheel / Bar Roll Out – 30 Sec. Sling-Superman Hold – 10 Sling-Plank Saw – 12 V Ups Rest – 5 Min 5 [...]

Posted by Emanuel Erlewein on Apr 05, 2019 in WOD-Post

Freitag 20190405 Emanuel | Chris   Warm-Up4 Rounds – 4 Cal Row – 4 WB Shots – 4 Unloaded Backward Lunges light Load Strength / Skill1 Round – Work up to 70% of 1 RM – Front Squat 5×10 @ 70% WOD15 min AMRAP – 8 Cal Row – 8 Wall Ball Shots @ 9/6 [...]

Posted by Emanuel Erlewein on Apr 04, 2019 in WOD-Post

Donnerstag 20190404 Dom Warm-UpAMRAP7100m Run or 10x10m Shuttle Run10 Air Squats1 Wall Walk10 Lunges5 Strict Press (Snatch Grip)5 Hang Muscle Snatch Strength / SkillBarbell Cycling5 sets of Power Snatch*increase weight as long as Form allows WOD20 Rounds for Time5 American KB Swings @24/32kg3 HSPU1 Power Snatch @35/50kg [...]

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

Mittwoch 20190403 Dom/Philo/Emanuel Warm-Up3min SkiErg/Bike/Run3 Rounds5 Barbell Good Mornings5 Kong Squats5 Single Leg Romanian Deadlift e/s Strength / Skill12-8-4-2Deadlift*Between sets 10 Single Arm KB Deadlifts e/s WODFor time:30/21 Cal Ski30/21 Cal Row30/21 Cal Air BikeAccessories 3 Supersets 8 Single Leg Romanian KB Deadlift e/s 20 Banded Good Mornings [...]

Posted by Emanuel Erlewein on Apr 02, 2019 in WOD-Post

Dienstag Mira 20190402 Warm Up DU practice 3 Rounds 5 Pike Push Ups Single Arm Kettlebell Front Rack Monster Walk 5 Push ups with Shoulder Tap Strength EMOM 10 6 Push Press 30 DU   WoD Teams of 2 100 Burpees 75 T2B 50 Ring Dips 75 Pullups 100 Burpees [...]

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

Montag 20190401 Mira/Chris/Julian Warm-Up 2 Rounds – 15/20cal row – 10 Air Squats – 10 Jumping Jacks – 10 Burpees Mobility – 60s Couch Stretch e/s – 60s Pigeon Pose e/s Strength Backsquat 2 sets warm up – 10x @40% – 7x @65% E2MO2M (10min 5 Rd.) – 5×5 @75% of 1RM Pre-WOD – 10 [...]

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

SAMSTAG 20190330 Emanuel Warm-Up EMOM 40/20sec Work/Rest – 1. Rower – 2. C&J – just BB – 3. DB Snatches @15/10/5 kg – 4. Push Jerk – just BB Skill / Strength – Review Cycling – Work up to WoD Weight – Review SkiErg WOD EMOM – Total 30 Min – Work: 1 min | [...]