Τρίτη, 19 Οκτωβρίου 2010

TEN TO ONE

Warm up 10 min

Streching 10 min

Technique : Turkish Get Up KB


PAIN STORM:

10 Front Squat 10 Push Press 10 Thrusters
2 Box Jumps     2 Pull Ups      2 Burpees

8 Front Squat   8 Push Press   8 Thrusters
4 Box Jumps    4 Pull Ups       4 Burpees


6 Front Squat   6 Push Press  6 Thrusters
6 Box Jumps    6 Pull Ups      6 Burpees

4 Front Squat   4 Push Press   4 Thrusters
8 Box Jumps     8 Pull Ups      8 Burpees

2 Front Squat   2 Push Press    2 Thrusters
10 Box Jumps  10 Pull Ups      10 Burpees

Τετάρτη, 13 Οκτωβρίου 2010

Taurus

agilty warm up 10 min

Stretching 5 min

Technique :  Turkish Get up



WOD A:

5 rounds of:

5 Burpees
10 sit ups
15 push ups
20 air squat
25 box jumps



WOD B:

10 push ups +1 jump
9 push ups + 2 Jumps
8 push ups + 3 jumps
7 push ups + 4 jumps
6 push ups + 5 jumps
5 push ups + 6 jumps
4 push ups + 7 jumps
3 push ups + 8 jumps
2 push ups + 9 jumps
1 push up + 10 jumps

Time for girls

Warm up: football Cf warm up 15min

Stretching: 10 min

Cindy - 10 min for rounds

Helenita:

3 Rounds For Time:

400m Run

21 Swings

12 Pull Ups

Κυριακή, 10 Οκτωβρίου 2010

Saturday Rocks

warm up : Football Crossfit 10min

Stretching: 10 min

WOD 1:

3 Rounds For Time Of:

25 Barbell Push Press + 25 Burpees --> Unbroken

25 Box Jumps



WOD 2:

25 TTB

25 SIt ups

25 Pull Ups

25 Air Squat

25 Push ups

25  KTE

25 Dips

25 Wall Ball Shots

Παρασκευή, 8 Οκτωβρίου 2010

WOD ..

WArm up 15min

Stretching 5 min

Technique : Clean


WOD: 5 Rounds

10 Clean & Jerk 40kg- 60kg

10 Box  Jumps

OAKA

Warm up :

25 squat
10 sprint
25 sit ups
10 sprint
25 push ups
10 sprint
10 burpees




Technique:
 push press

Wod OAKA:

25 box jumps
50 push ups
25 box jumps
50 pull ups
25 box jumps
50 wall ball shots
25 box jumps
50 sit ups

Christinaaa

Warm up:
Jumping ropes
10 push ups - sprint- 10 push ups -sprint
10 burpees
10 squat
15 sit ups

Stretching 10 min


WOD : Christinaaa

20 min of AMRAP:

100 jump ropes
10 pull ups
10 push ups
10 squat
10 burpees
10 sit ups



 Stavros : 9 Rounds
Christina : 3 Rounds  almost
Areti:  3 Rounds  and a half
Panagiotis : 4 Rounds
Tasos: 5 Rounds
Efi: 4 Rounds

Παρασκευή, 1 Οκτωβρίου 2010

WOD - Swap

Warm Up: 15min

Stretching 5 min

Tecnique : clean stick

WOD SWAP:
 3 rounds for time of:

10 Goblet Squats 24kg

15 burpees

10 pull ups  CTB

CH -- MH

http://www.facebook.com/l.php?u=http%3A%2F%2Fcaptainsgym.dk%2F%3Fp%3D516&h=e58d4


Warm up 10 min


stretching 10 min

Technique  :

burpees,
push ups (hands-chest to the floor)
clean (stick)


WOD HELL

2 rounds and 2 rounds of:

20 run
20 swings
20 sit ups RXED
10 dips
10 pull ups
20 run


I would like to thank My Friend Carsten the winner of  Masters in Fit as F*ck event in Copenhagen, who gave me the chance to train two of his classes one day after the event..it was a pleassure to me!!!!
Thank you Carsten and see you soon !