Posted by CrossFit Kampfgeist Team on Apr. 15, 2019 in WOD-Post

Montag 20190415 Saskia/Julian/Chris Warm-Up 2 Rounds – 60 Single-Unders / 20 Double-Unders – 10 Push-Ups – 10 Scapula Pull-Ups – 10 Air-Squats – 10 Burpees Mobility – 60s Seal-Pose – 60s Puppy-Dog Pre-WOD – 16 DU – 4 DB Snatches @lower weight – 2 one arm DB-OH-Lunge e/s per arm @lower weight – 16 DU [...]

Posted by Emanuel Erlewein on Apr. 13, 2019 in WOD-Post

SAMSTAG 20190413 Emanuel Warm-Up3 Rounds– 7 Push ups– 7 Thruster Empty Bar– 7 Cal Row Warm Up Assault Bike / Rotation SkillSingle RunAssault Bike Team Challenge Gun it for Max Calls in 12 Min.Rotating once the Person is done. WOD10 Min AMRAP– 10 Thruster into PushUp @30/20kg– 10 TTB Rest 2min Repeat WoD [...]

Posted by Emanuel Erlewein on Apr. 12, 2019 in WOD-Post

Freitag 20190412 Emanuel / Saskia Warm-Up2 rounds– 90sec cardio – 20 walking lunges– 5 walkouts Strength / SkillTurkish Get up– Find a weight to do 3 TGU e/s 8 rounds– 3 TGU e/s– 5 single leg KB DL e/s WOD150 american KB swings– each break –> you do 10cal cardio [...]

Posted by Emanuel Erlewein on Apr. 11, 2019 in WOD-Post

Donnerstag 20190411 Julian Warm-Up400m run (500m row)2 rds– 10 Wall-Balls – 10 Single-Arm alt. Russian-Swings it– 20 sec Hollow-Hold (-Rocks)– 10 OH-Lunges e/s– 10 T2R / Ring-Leg-Raises– 20 sec Superman-Hold (-Rocks) Mobility 2 rds– 10 Scorpions it– 10 Foamroll Dead-Bug StrengthJerk 4 rds– 3 Tall-Jerks– 5 OH-Split-Squat WOD 10 – 8 – 6 – 4 – [...]

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 [...]