Posted by Emanuel Erlewein on Mai 15, 2019 in WOD-Post

Mittwoch 20190515 Saskia | Philo | Emanuel Warm-Up1 Round– 250m Row– 10 DB Renegade Rows– 10 DB High Pull– 10 Beat Swings– 10 Sit ups– 10 TTB SkillSnatch Review– DB Snatch Warm Up– DU Practice– TTB Warm Up WoD IEvery 5 min for 4 Rounds (4 min On / 1 min Off)– 400 meter Run– [...]

Posted by Emanuel Erlewein on Mai 14, 2019 in WOD-Post

Dienstag 20190514 Mira Warm Up 3 Rounds 200 m Run 10 V Ups 10 Goblet Squats Strength 5 Rounds 5 Tension Front Squats WoD AMRAP 20 50/40 Cal Row 40 Wallballs 30 Kettlebell Swings 24/16 [...]

Posted by Emanuel Erlewein on Mai 13, 2019 in WOD-Post

MontagWOCHENTAG 20190513 Mira / Saskia Warm-Up2 rounds– 15 Air squats– 10 Push ups– 5 banded passthroughs– 1 lane inch worm– 60sec 3rd world stretch Strength / SkillComplex Push Jerk & Split Jerk– Technique– Build up to 80% of Push Jerk by doing 1 Push Jerk & 1 Split Jerk– 8 x Complex @80%– After each [...]

Posted by Emanuel Erlewein on Mai 10, 2019 in WOD-Post

Samstag 20190511 Emanuel Warm-Up – increase weight2 Rounds– 20 Sit Ups– 10 Burpees– 10 Beat Swings– 5 Cal Row– 10 KB Swings WoDGet as far as possible in 35 min12-11-10-9-8-7-6-5-4-3-2-1– DB Floor Press– Cal Row– American KB Swing @24/16kg– Burpees– TTB [...]

Posted by Emanuel Erlewein on Mai 10, 2019 in WOD-Post

Freitag 20190510 Emanuel | Chris | Saskia Warm-Up3 Rounds– 10 DB Front Rack Air Squats (light)– 10 Strict Press (same DB)– 10 Push Ups– 10 SitUps Strength / SkillDB PCL into a Thruster (10 Total)– 10 @ 5/10 kg– 10 @ 5/10 kg– 10 @ 10/15 kg– 10 @ 15/22 kg WoD3 x 3min AMRAP [...]

Posted by CrossFit Kampfgeist Team on Mai 09, 2019 in WOD-Post

Donnerstag 20190509 Julian Warm-Up400m row (increase effort every 100m)2 rds– 8 Goblet Good-Mornings @8/12– 8 Australian Pull-Ups– 20 sec Hollow-Rocks– 8 Sit-Ups– 8 Wall-Balls– 20 DUs Mobility2 rds– 10 Seated Pike Leg-Lifts– 10 Jefferson-Curls Strength / SkillI) 10 – 8 – 6 – 4– Deadlifts w/ increasing weight– (weighted) Push Ups II) 3 rds– 3 [...]

Posted by Emanuel Erlewein on Mai 08, 2019 in WOD-Post

Mittwoch 20190508 Emanuel | Philo | Emanuel Warm-Up 100 Single Unders 3 Rounds  10 Inch-Worms  10 Beat-Swings 10 Lunges 10 Russian Twists [...]

Posted by Emanuel Erlewein on Mai 07, 2019 in WOD-Post

20190507 Dienstag Mira Warm Up 3 Rounds 5 DB Strict Press with Stretch 10 Jumping Lunges 20 Cal Row Mobility Strength 6 Rounds 3 Split Jerks 5 Ring Dips WoD AMRAP 8 30/22 Cal Row 20 STOH 30/42,5k 10 Front Rack Lunges [...]

Posted by Emanuel Erlewein on Mai 06, 2019 in WOD-Post

Montag 20190506 Saskia / Julian Warm-Up 3 rounds – 50 SU – 10 AirSquats – 10 banded Good Morning – 10 OHS w/ wooden stick – 60 sec Frog stretch Strength / Skill find a heavy 3RM Back-Squat for the day – 6 x 3 @ 80% – 3 Squat Jumps WoD – 50 Backsquats [...]

Posted by Emanuel Erlewein on Mai 04, 2019 in WOD-Post

Samstag 20190504 CHRIS Warm-Up2 Rounds (1.Rd. @light-weight / 2.Rd. @WoD-Weight)– 8 DB Snatch (erst 4 eine Seite dann 4 andere seite)– 4 Burpees– 3 Devil Presses– 4 Renegade Row e/s (erst 4 eine Seite dann 4 andere seite)– 6 BB Situps– 4 Inverse Situps wBB– 5 Wall-Balls– 4 Jumping-Lunges (2 e/s) WoD4 Rounds AMRAP 8 [...]