Posted by Emanuel Erlewein on Nov 15, 2024 in WOD-Post

CrossFit – Fri, Nov 15 Suggested Warm-Up Warm-Up *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang [...]

Posted by Emanuel Erlewein on Nov 14, 2024 in WOD-Post

CrossFit – Thu, Nov 14 Suggested Warm-Up Warm-Up AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall Balls 8 Burpees Strength [...]

Posted by Emanuel Erlewein on Nov 13, 2024 in WOD-Post

CrossFit – Wed, Nov 13 Suggested Warm-Up Warm-Up 1 SET (MOBILITY) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Lateral Hip Stretch (R) :45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES :30 Row 8 Banded Pull Aparts 4/4 Banded Sword Draws 8 Banded Good Morning 8 Banded [...]

Posted by Emanuel Erlewein on Nov 12, 2024 in WOD-Post

CrossFit – Tue, Nov 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 [...]

Posted by Emanuel Erlewein on Nov 11, 2024 in WOD-Post

CrossFit – Mon, Nov 11 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Jumping Jack Toe Touches 10 Front Raises (LIGHT) 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) into… 2 ROUNDS 10 Jumping Jack Crossbody Toe Touches 10 Lateral Raises (LIGHT) 10 SDB Pull Overs 10/10 Leg Swings (side to side) Extended Warm-Up [...]

Posted by Emanuel Erlewein on Nov 10, 2024 in WOD-Post

CrossFit – Sun, Nov 10 FiBuLi Livestream:  https://www.twitch.tv/cfkampfgeist Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 20 Mountain Climbers 15 Toes Touch Jumping Jacks 10 Scap Pull-Ups Into… 2 ROUNDS 10 Sit-Ups 8 Ring Rows 6 Up-Downs 4 DBL KB Deadlift* *2nd Round perform 4 DBL KB Swings Workout – All 3-4 SETS FOR QUALITY 3:00 [...]

Posted by Emanuel Erlewein on Nov 09, 2024 in WOD-Post

CrossFit – Sat, Nov 9 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Warm-Up 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run [...]

Posted by Emanuel Erlewein on Nov 08, 2024 in WOD-Post

CrossFit – Fri, Nov 8 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Metcon 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 [...]

Posted by Emanuel Erlewein on Nov 07, 2024 in WOD-Post

CrossFit – Thu, Nov 7 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Warm-Up 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang [...]

Posted by Emanuel Erlewein on Nov 06, 2024 in WOD-Post

CrossFit – Wed, Nov 6 Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.Have Fun! Suggested Warm-Up Warm-Up 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press [...]