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 [...]

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

Donnerstag 20190418 Dom Warm-UpAMRAP83 Burpee Broad Jumps4 Superman + Reach5 Single Arm DB Thruster e/s4 Walkouts3 Russian Baby Makers  Strength / Skill Every 3min for 12minDB Complex:4 DB Front Squats3 DB Thrusters2 DB Front Squats1 DB Thruster WoD EMOM5 8 DB Squat Cleans + max DB STOH Today’s score is the sum of DB STOH. [...]

Posted by Emanuel Erlewein on Apr. 17, 2019 in WOD-Post

MITTWOCH 20190417 Saskia | Philo | Emanuel   Warm-Up3 Rounds– 400 M Run– 5 Hindu Push Ups– 10 Beatswings Strength / SkillE2MOM 16 Increase weight, starting with BB– 3 Push Press– 2 Push Jerks– 1 Split Jerk WODAMRAP 12 Min– 8 weighted Alt. Box Step-Ups @5/10 kg Plate– 8 Wall Ball Shots @ 6/9 kg– [...]

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

Dienstag 20190416 Mira Warm Up Run Fun Strength Warm Up for Deadlift EMOM 12 6 Deadlift 12 T2B WoD AMRAP 12 9 Deadlifts @70/47,5 6 Hang Power Cleans 3 S2OH 200 m Run [...]

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 – [...]