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

Montag 20190304 Dom/Chris/Mira Warm-Up 2 Rounds – 100 DU/SU – 10 Goblet Squats – 10 KB-Deadlifts 5 e/s – 10 Sit-Ups WoD-Prep – 10 Backsquats with Barbell 3 Rounds – 10 Backsquats (increase weight to WoD-weight) – 3-5 Box-Jumps increase high WOD EMOM 20 Odd: 5 Backsquats – 3sec Pause at the bottom position Even: [...]

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

Samstag 20190302 Emanuel Warm-Up „Warm Up 2 Rounds – 250 Row – 7 Push Ups – 7 Box Jumps – 7 Sit Ups Specific Warm Up TTB – 3×3 Beat Swings – 3×3 BS + Knee High – 3×3 BS + KH + Kicks Thrusters – FSqt – Strict Press – Thruster Pull Ups – [...]

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

Freitag 20190301 Emanuel Warm-Up 2 Rounds – 2 min Jump Rope – 10 KB Swings @16/12 kg – 5 Burpees Strength – Deadlift – Clean Warm Up – Strict Press Warm Up – Prep for WOD Weight G2OH WOD AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in [...]

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

Donnerstag 20190228 Dom Warm-Up EMOM12 1. 50sec row/bike/ski (easy pace) 2. 20 Single Unders + 10 Lunges 3. 40sec Inch Worm 4. 5 Strict Press + 5 Push Press + 5 Split Jerk Skill / Strength Every 2:30 for 6 rounds 3 Split Jerks 5 Strict TTB Build up to a heavy set of 3 [...]

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

Mittwoch 20190227 Philo Warmup: 1k Row  Squat warmup & mobility   Strength: 5 x 10 Front Squat @ 70% WOD 5 Rounds for time:  20 American Swings 24/16 kg 20 Push-ups  20 Sit-ups [...]

Posted by CrossFit Kampfgeist Team on Feb. 26, 2019 in WOD-Post

20190226 Mira/Chris Warm Up Dodge Ball 2 Rounds 10 Pushups 10 Ring Rows 10 Lunges Strength 3 Rounds ME DB Bench Press 6 (weighted) strict pull-ups WoD AMRAP 8 5 Devils Press 2x 22,5/15 10 Burpee over DB 20 DB Lunges [...]

Posted by Emanuel Erlewein on Feb. 25, 2019 in WOD-Post

Montag Sally/Mira Warm Up 3 Rounds 1 min Cardio (Row/bike/ski) 10 KB Swings 10 KB Squats 10 Russian Twist Strength 5 Rounds 6 Sumo Deadlifts WoD 4 Rounds 10 Burpee Box Jump Over 20 DB Snatch 22,5/15 50 Double Under [...]

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

Samstag 20190223 Emanuel Warm-Up 1 Runde – Jump Rope Specific Warm-Up KB Swings – 10 KB Deadlifts – 10 KB High Pulls – 10 KB Swings TTB – 3*3 Beat Swing – 3*3 Beat Swing + Knee High – 3*3 Beat Swing + Knee High + Kick WOD Prep 2 Rounds: 3-2-1 Reps – TTB [...]

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

Freitag 20190222 Emanuel / Saskia / Chris Warm-Up 2 Rounds – 250m row – 10 banded good mornings – 10 stick overhead squats (OHS) – 10 banded pass through Snatch BB Warm Up – 5 Snatch Grip Deadlift – 5 Snatch Grip Shoulder Shruggs – 5 Hang Power Snatch – 5 Snatch wide Grip Backsquat [...]

Posted by Emanuel Erlewein on Feb. 21, 2019 in WOD-Post

Donnerstag 20190221 Dom / Julian Warm-Up 2 rds – 10 cal row – 1 Lane OH Duck-Walk – 10 Hollow-Rocks – 1 Lane Inch-Worm – 10 Hanging Shoulder-Rotations – 1 Lane Square-Barrow – 10 Superman-Rocks Mobility 2 rds – 10 Pull-Apart Pass-Throughs – 60 sec MedBall Shoulder-Stretch (or 30 sec Bridge) Skill Gymnastics EMOM 16 [...]