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

Dienstag 20190430 Mira Warm Up 5 min Cardio Wrist warm up Barbell warmup Strength EMOM 8 1 Power Clean 1 Hang Squat Clean 1 Clean WOD Kalsu 100 Thruster 60/40 kg for time EMOM 5 Burpees [...]

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

Montag 20190429 Saskia/Chris Warm-Up2 Rounds– 250m Row– 10 Lunges (5e/s)– 10 Barbell Good-Mornings– 10 Push-Ups– 10 Air-Squats StrengthDeadliftEMOM 20 (10 Rounds)Odd:– 1  DL + 1  Hover DL + 1 DL (5s Pause bzw. tng; increase Weight)Even:– 3 lateral Burpees over Bar (AFAP) WoD Christine 3 Rounds For Time (TC 15)– 500m Row– 12 DL@BW– 21 [...]

Posted by Emanuel Erlewein on Apr. 27, 2019 in WOD-Post

Samstag 20190427 Emanuel Warm-Up2 Round of – 100 M Run – 10 KB Bench Press – 100 M Row – 10 Beat Swings – 100 M SkiErg – 10 DU – 10 Sit Ups WoD 4 Rounds – EMOM + 10 Sec – Max KB Bench Press @16/12 KG – Max Meters on Rower – [...]

Posted by Emanuel Erlewein on Apr. 26, 2019 in WOD-Post

Freitag 20190426 Emanuel / Saskia Warm-Up2 rounds– 400m run– 10 KB Swings– 10 banded good mornings – 10 KB strict press e/s– 10 banded passthroughs– 1 lane inchworm Strength / SkillDB Push Jerk – one arm– Technique skill training – 6×3 e/s increase weight only if movements stays stable WoD18min 40sec on, 20sec off – [...]

Posted by CrossFit Kampfgeist Team on Apr. 25, 2019 in WOD-Post

Donnerstag 20190425 Julian Warm-Up5 min DU / TU Practice2 rds– 10/8 cal row – 5 Russian-Twists @8/12– 5 Hollow-Rocks + 5 Superman-Rocks– 10 Beatswings– 5 Hanging-Leg-Raises w/out Shoulder– 5 Front-Lever-Pushes Mobility2 rds– 60 sec Seated Forward-Fold– 15 Pass-Throughs SkillT2B4 rds Intermediate: – 5 Standing Banded-Beatswings w/ stick – 5 Box-Beatswings – 5 Beatswings to Straight [...]

Posted by Emanuel Erlewein on Apr. 24, 2019 in WOD-Post

Mittwoch 20190424 Philo Warm-Up 3 Rounds 10 Goblet Squat 10 American Swing 10 Windmills 10 close grip OHS Strength / Skill Warmup / Technique OHS EMOM 10 10 OHS @ < 50% Warmup / Technique row WoD 5k Row Mobility 1 Min. Couch Stretch left  1 Min. Pigeon Stretch left 1 Min. Frog Stretch 1 [...]

Posted by Emanuel Erlewein on Apr. 23, 2019 in WOD-Post

Dienstag 20190423 Mira Warm-Up5 Rounds– Row 1k– 15 sec hard/45 sec easy– Shoulder Prep SkillToday we are working on:– Handstand Push ups WOD1 Round of:30-20-10– KB Snatches15-10-5– HSPU [...]

Posted by Emanuel Erlewein on Apr. 22, 2019 in WOD-Post

Montag 2019-04-22 🐇 🎁 [...]

Posted by Emanuel Erlewein on Apr. 20, 2019 in WOD-Post

Samstag 20190420 Emanuel StrengthSnatch1. Build to a heavy 3 RM2. Drop down to 90% and perform three more sets of three reps. Good mornings– Build to a heavy 8RM. Dimmel deadlift– 3 x 20 Skill3 x 2 min on – 1 min off:– 10m FR walking lunges 2x 12-24kg KB– 20 Air squats– 10m FR [...]

Posted by Emanuel Erlewein on Apr. 19, 2019 in WOD-Post

Freitag 20190419 Saskia Strength Close Grip Bench Press– 5 x 65%– 5 x 75%– max set at 85% WoD8 min AMRAP:– 40 DUs / 60sec time cap– 15 Power cleans 20-50kg– 10 Burpee Box jump overs 4 min Rest, then: 8 min AMRAP: – 40 DUs / 60sec time cap– 15 Snatches 20-50kg– 10 Bar [...]