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 [...]

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

Mittwoch 20190220 Philo Warmup: 3 Rounds: 50 SU 10 cossack squats e.s. 10 Hindu Push-ups Strength: Stretching Technique Thruster E2MOM for 20Min.  10 Thruster for quality  WOD AMRAP 15 Min. 15 Wall Balls 9/6kg 12 Weighted Sit-ups 10/5kg 9 Boxjumps [...]

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

Dienstag 20190219 Mira Warm Up EMOM 10 15 Jumping Squats 10 Burpees Strength 3×10 Backsquats WoD 2 k Row EMOM 5 Burpees For Fun 4 Rounds 20 banded Russian Kettlebell Swings 10 Glute Bridge DB Bench Press 20 Goblet Cossack Squat [...]

Posted by Emanuel Erlewein on Feb. 18, 2019 in WOD-Post

Montag 20190218 Dom/Saskia Warm-Up 3 Rounds for quality: 45 sec Air Bike (light to moderate pace) 5 Walkouts 45 sec Warrior Squats 5 strict Press Skill / Strength EMOM 9: 3 Push Jerks + 2 Push Press @50-60% of 1RM Jerk WOD EMOM20: 5 Strict Pull Ups 10 Push Ups 15 Air Squats [...]

Posted by Emanuel Erlewein on Feb. 16, 2019 in WOD-Post

Samstag 20190216 Emanuel Warm-Up 2 Rounds – 3 min Jump Rope – 15 in R1 20 in R2 AirSquats Specific WarmUp: Wall Ball – 10 WallBall Shots – Full Depth & Hit Target – 10 WallBall Shots – Watch Breathing – 10 WallBall Shots – Arm Movement Swimmer – 10 WallBall Shots – Combine it [...]