Posted by Emanuel Erlewein on Mai 08, 2019 in WOD-Post

Mittwoch 20190508 Emanuel | Philo | Emanuel Warm-Up 100 Single Unders 3 Rounds  10 Inch-Worms  10 Beat-Swings 10 Lunges 10 Russian Twists [...]

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

20190507 Dienstag Mira Warm Up 3 Rounds 5 DB Strict Press with Stretch 10 Jumping Lunges 20 Cal Row Mobility Strength 6 Rounds 3 Split Jerks 5 Ring Dips WoD AMRAP 8 30/22 Cal Row 20 STOH 30/42,5k 10 Front Rack Lunges [...]

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

Montag 20190506 Saskia / Julian Warm-Up 3 rounds – 50 SU – 10 AirSquats – 10 banded Good Morning – 10 OHS w/ wooden stick – 60 sec Frog stretch Strength / Skill find a heavy 3RM Back-Squat for the day – 6 x 3 @ 80% – 3 Squat Jumps WoD – 50 Backsquats [...]

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

Samstag 20190504 CHRIS Warm-Up2 Rounds (1.Rd. @light-weight / 2.Rd. @WoD-Weight)– 8 DB Snatch (erst 4 eine Seite dann 4 andere seite)– 4 Burpees– 3 Devil Presses– 4 Renegade Row e/s (erst 4 eine Seite dann 4 andere seite)– 6 BB Situps– 4 Inverse Situps wBB– 5 Wall-Balls– 4 Jumping-Lunges (2 e/s) WoD4 Rounds AMRAP 8 [...]

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

Freitag 20190503 Saskia / Julian / Chris Warm-Up4 rds– 50 Single-Unders– 10 Scapular Pull-Ups– 10 Beatswings–   5 Walk-Outs w/ Push-Ups SkillButterfly / Kipping Pull-Ups– 10 Butterfly- / Kipping-Movements on Box– 10 Movements w/ one leg down–   5 strict Pull-Ups WoD4 rds– 50 DUs– 10 Pull-Ups–   5 Man-Makers @2×15/22,5– 60 sec rest [...]

Posted by CrossFit Kampfgeist Team on Mai 02, 2019 in WOD-Post

Donnerstag 20190502 Dom Warm-Up 4 Rounds 10x10m Shuttle Run 1.+3. 10m Walking Lunges (backwards) 2.+4. 10 KB Jumps Strength / Skill 20min to complete: 3 sets of 3 Muscle Snatch 3 sets of 3 Power Snatch 3 sets of 3 Squat Snatch – all sets as touch and go – WoD AMRAP8 2-4-6-8-10-… DB Hang Clean [...]

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

Mittwoch 20190501 KAMPFGEIST WoDMurph– 1 Mile Run– 100 Pull Ups– 200 Push Ups– 300 Air Squats– 1 Mile Run [...]

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 – [...]