Posted by Emanuel Erlewein on Juli 03, 2019 in WOD-Post

Mittwoch 20190703 Saskia / Emanuel / Philo Warm-Up2 Rounds: 15 banded overhead Squats 10 Turkish Get Ups (5e/s) 10 Beatswings Strength / SkillWarm Up Snatch 4 sets: with increasing weight 3 Hang Squat Snatch 4 sets: with increasing weight 3 Snatch Pulls WoDAMRAP 20 Min. run 200m 20 Alternating single arm KB-Snatch 20/12 20 Goblet [...]

Posted by Emanuel Erlewein on Juli 02, 2019 in WOD-Post

Dienstag 20190702 Saskia Warm-Up3 rds– 100 SU– 20 walking lunges– 5 DB strict press e/s– 30 sec Hollow Hold Strength / SkillStrict press – work up to a heavy rep– 6 x 3 @80%– 5 Hand Release Push ups WoDAMRAP9– 6 S2OH @50/35– 12 Front Rack Lunges [...]

Posted by CrossFit Kampfgeist Team on Juni 30, 2019 in WOD-Post

Montag 20190701 Jonathan | Saskia Warm-Up800m run2 rds:– 8 InchWorms– 16 AirSquats– 8 FrogJumps– 16 SitUps– 8 WallSquats Mobility– 60 sec Couch-Stretch e/s– 60 sec Frog-Stretch Strength / SkillBackSquats– WarmUp to 65-70% in sets of 5 reps – 6×3, increase weight every set, at least last set @ 85-90% of 1RM– 3×2, at least last [...]

Posted by Emanuel Erlewein on Juni 29, 2019 in WOD-Post

Samstag 20190629 Emanuel Warm-Up3 Rounds– 300 M Row– 20 Air Squats– 20 Sit Ups Strength / SkillCyclist Squat (Video Link)12-14 Reps– Increase Weight Slowly; Max Weight bellow– Males @50-55% | Females @55-60% WoD4 x AMRAP3 with 1min Rest in between5 TnGo Squat Cleans5 Toes To Ring5 Burpees [...]

Posted by Emanuel Erlewein on Juni 28, 2019 in WOD-Post

Freitag 20190628 Emanuel | Chris Warm-Up2 Rounds– 200 m Run– 10 Beat swings– 10 Push Ups– 10 m Bear Crawl Strength / Skill – Re-do Pull up Practice from Monday – 10 min DU practice WoD15 Min to get as far as possible50/40/30/20/10– Double Under– Sit Ups15 Min to get as far as possible10/20/30/40/50– Alt. DB Snatches [...]

Posted by Emanuel Erlewein on Juni 27, 2019 in WOD-Post

Donnerstag 20190627 Dom Warm-Up2 Rounds10x10m Shuttle Run 16 KB Suitcase Deadlift (8e/s) 10m Frog Jumps 16 OH Lunges (w/ empty BB; 8e/s) 10m Single Leg Jump e/s 16 Singe Arm DB Strict Press (8e/s) Mobility60sec Couch Stretch e/s 2x 45sec Thoracic Spine Opener TechniqueEvery :90 for 9min (6x) 3-Position Squat Snatch: High Hang Squat Snatch [...]

Posted by Emanuel Erlewein on Juni 26, 2019 in WOD-Post

Mittwoch 20190626 Saskia / Emanuel / Philo Warm-Up3 rounds: • 10 American swings • 10 Scapula pull-ups • 10 Hollow rocks • 10 Arch rocks Strength / Skill3 rounds: • 5 beatswings 3 rounds: • 5 beatswing to high knees 10 minutes T2B practice WoDAMRAP12 • 10 Box Jump Over • 5 DB Hang Clean&Jerk [...]

Posted by Emanuel Erlewein on Juni 25, 2019 in WOD-Post

Dienstag 20190625 Saskia Warm-Up2 rds– 15 Air-Squats– 15 Russian-Swings– 10 Banded Good-Mornings MobilityShoulder Mobility Strength / SkillTechnique Work– Hang-Clean– Clean-Pulls WoDEMOM 9– 3 – 5 Hang-Power-Cleans– 3 – 5 Push-Ups– 3 – 5 V-Ups [...]

Posted by Emanuel Erlewein on Juni 24, 2019 in WOD-Post

Montag 20190624 Saskia/ Mira Warm Up 3 Rounds Row 1 min 10 Scapula Pullups 8 Beatswings 6 Bend-over DB Row e/s Mobility 60 sec banded Shoulder Stretch e/s Strength 5 Rounds 5-10 Pullups – work on Kipping/ Butterfly Technique 5-10 Ring Dips WoD EMOM 25’ 1) 45’ Ski 2) 45’ Bike 3) 45’ Row 4) [...]

Posted by Emanuel Erlewein on Juni 22, 2019 in WOD-Post

Samstag 20190622 Emanuel Warm-Up2 Rounds– 20 Air Squats– 20 Shoulder Dislocates– 20/10 Cal Row– Banded Shoulder Mobility 1 min per Side Strength / Skill1 RM Front Squat– Hit doubles until you can only do singles. Work quick! Too much Rest and you will lose your drive. WoDEMOM x 8minO: 200M RunE: 15 Snatches @35/25 kgimmediately into [...]