Posted by Emanuel Erlewein on Feb 19, 2021 in WOD-Post

Home WoD – 20210219 Warm-up Warm-up 2 rds – 10 Arm Circles e/d – 10 Down-Ups – 10 Pike Push-Ups – 10 Supermen Mobility – 1 min Wrist Circles – 1 min Extended Childs Pose with active arms Strength Handstand (Progression) I) 4 rds – 10 Feet-Elevated Pike-Walk-Ups – 10 Stick-Swimmer II) 1 rd – [...]

Posted by Emanuel Erlewein on Feb 18, 2021 in WOD-Post

Home WoD – 20210218 Zoom-Link Join us for another live Zoom training today at 7pm! Zoom-Meeting beitreten https://us02web.zoom.us/j/82972330497?pwd=ZXpIN056QjgwODdTS2syWlF4Z0xCQT09 Meeting-ID: 829 7233 0497 Kenncode: 832884 Warm-up Warm-up 3 rds – 10 Reverse Lunges into High Knee e/s – 10 Slow-motion side shuffles e/s – 10 One and a half Squats – 30 sec Wall-Sit Mobility – [...]

Posted by Emanuel Erlewein on Feb 17, 2021 in WOD-Post

Home WoD – 20210217 Warm-up Warm-up AMRAP 8 – 10 Cross Lunges to Squats e/s – 12 Single Leg Romanien Deadlifts i/t – 10 Lying Leg Raises – 12 Down-Ups Mobility 2 rds – 2 min Pigeon Stretch e/s – 2 min Upward Dog Pistol specific: 2-3 rds – 1 min Box Assisted Ankle Stretch [...]

Posted by Emanuel Erlewein on Feb 16, 2021 in WOD-Post

Home WoD – 20210216 Warm-up Warm-up 3 rds (40 sec On / 20 sec OFF) – Reverse Scapular Push-Ups – High Knee Jumps – External Rotation Plank-Position Scapular Push-Ups – Half Burpees Mobility 2 rds – 45 sec Internal Shoulder Stretch /w Towel e/s – 1 min Prayer-Stretch Strength Towel Actions 5 rds – 12 [...]

Posted by Emanuel Erlewein on Feb 15, 2021 in WOD-Post

Home WoD – 20210215 Warm-up Warm-up AMRAP 10 – 10 Jumping Jacks – 10m Bear-Crawl – 10 Hollow-Rocks Mobility 2 rds – 1 min Triceps Stretch e/s – 1 min Downward Dog Stretch Strength Push-Up (Progression) I) 3-5 rds – max effort hold on last weeks deficit (chest on hands level) – 6 10-sec Isometric [...]

Posted by Emanuel Erlewein on Feb 14, 2021 in WOD-Post

Home WoD – 20210214 Zoom-Link CrossFit Kampfgeist lädt Sie zu einem geplanten Zoom-Meeting ein. Thema: Valentines Team WOD with Sally & Mira Uhrzeit: 14.Feb..2021 10:30 AM Amsterdam, Berlin, Rom, Stockholm, Wien Zoom-Meeting beitreten https://us02web.zoom.us/j/87050642022?pwd=OTc3enZ4ODJIMTlMcVljRUJtbVNYUT09 Meeting-ID: 870 5064 2022 Kenncode: 084697 Warm-up Warm-up 3 rds – 5 Walk-outs with Push-up – 10 Knees to Floor (in [...]

Posted by Emanuel Erlewein on Feb 13, 2021 in WOD-Post

Home WoD – 20210213 Warm-up Warm-up AMRAP 8 – 8 Good Mornings – 8 Bent Over Row – 16 Odd-Object Swings – 8 Upright Rows Mobility -1 min Trap Stretch e/s – Bilateral Scapula Rotations (5 in each position and direction) Strength 4-5 rds – 10 Floor Pull-Ups – 5 10-sec isometric Single Arm Rows [...]

Posted by Emanuel Erlewein on Feb 12, 2021 in WOD-Post

Home WoD – 20210212 Warm-up Warm-up TABATA 3 rds (20 sec ON – 10 sec OFF) – Seated Leg Lifts – Superman Hold – Finger Push-Ups – Push-Ups to Down Dog Mobility – 1 min Turn Back Strech e/s – 2 min Overhead Strech – 30 sec each: Wrist Circles, Elbow Circles, Shoulder Circles Workout [...]

Posted by Emanuel Erlewein on Feb 11, 2021 in WOD-Post

Home WoD – 20210211 Warm-up Warm-up EMOM 8 – 50 sec Plank Hold – 50 sec Down-Ups – 50 sec Sit-Ups – 50 sec Ground to Overhead Mobility 2 rds – 1 min Spine Stretch – 1 min Seal Pose – 1 min Side Stretch e/s Strength I) Arm / Leg Raises Hold 4 rds [...]

Posted by Emanuel Erlewein on Feb 10, 2021 in WOD-Post

Home WoD – 20210210 Warm-up Warm-up 4 rds – 20 alt. Lunges – 10 Russian Babymaker – 6 Walking Deadlifts – 15 Hollow Rocks Mobility 2 rds – 1 min Cat-Cow – 1 min Couch Stretch e/s – 1 min Downward Dog to Upward Dog Pistol specific stretching: – 1 min Knee-to-wall Stretch e/s – [...]