Πέμπτη 30 Ιανουαρίου 2014

Thursday 30/1/14

17:30 Kallithea

20mins AMRAP of:

10 wall balls
15 burpees
20 STO @40kg 
30 DU 


Olympic Gym

10mins AMRAP OF:
8 Clean
30 DU

7mins rest then

30 pull ups
10 STO
25 pull ups
8 STO
20 pull ups
6 STO
15 pull ups
4 STO
10 pull ups
2 STO

Τετάρτη 29 Ιανουαρίου 2014

Wednesday 29/1/14

Kallithea @17:30 

Thruster /pull ups or Ring Rows / kB swings Ladder

21/18/15/12/9/6/3 for time

Olympic gym


EMOM 12mins of :
2reps Back squat @75%

10mins rest then..

10-1 reps for time of :

OHS 
TTB 
Ring Push ups




Τρίτη 28 Ιανουαρίου 2014

Tuesday 28/1/14

@17:30 καλλιθέα

100 wall balls 
100 box jumps
100 DL@BW
100 Sit Ups

Olympic Gym

Take 10mins to find your 1RM DL

Rest 10 mins then...

"Karen" 
150 wall balls for time


Κυριακή 26 Ιανουαρίου 2014

Monday 28/1/14

@17:30 kalithea
5 rounds for time of :

10 power Clean
20 DU
30  lunges front Rack


 Olympic Gym

WOD 1 

EMOM 15 mins:
1 snatch 
15 DU

Wod 2 

Complete 12 mins amrap of : 
10 ring Dips
8 burpes
6 pull ups


Πέμπτη 23 Ιανουαρίου 2014

Friday 24/1/14

Kallithea @17:30

EMOM 10 mins
 
3 thrusters
5burpees

Rest 10 mins

3 rounds for time

15 burpees
30 DU
15 K2E
30 swings


Olympic Gym

EMOM 10 mins 
1 clean 
2 burpees


Rest 10 mins

For time:

3Rounds 

21 wall balls
21 TTB

3 rounds 

7 HSPU 
7 DL

28 burpees box jump 


Thursday 23/1/14

12mins amrap of : 

8C2B
12 wall balls
30 DU


Kallithea @17:30

3 rounds for max reps of

1min TTB
1min burpees
1min goblet squat
1min box jumps/pistols
1min DU



Τρίτη 21 Ιανουαρίου 2014

Wednesday 22/1/14

In 7mins time Cup try to 1RM of:

1 Squat clean
1 Hang  Squat clean
1 Front Squat
1 STO

Kallithea @17:30

Wod 1 

Burpee Ladder

Wod 2: 

5 mins AMRAP OF :

8 thrusters 
8 wall balls



Tuesday 21/1/14

Kallithea @17:30

21/15/9 for time 
Swings @12/16kg
Box jumps
Dl@60/40kg

Post times please...


Olympic Gym

Wod 1 

Burpee Ladder 
EMOM 

3/6/9/12/15/18/21/27 then NEXT MIN AMRAP



3 mins rest

4mins AMRAP OF:

8thrusters
8box jumps

Please post scores


Παρασκευή 17 Ιανουαρίου 2014

Monday 20/1/14

For time : 

100 DU
50 wall balls 
30 C2 B
100 DU

Rest 10 mins

For time:

21-15-9
Power clean
Ring dips


Saturday 18/1/14

For  time:

50 box jumps
50 TTB
50 wall balls
50 pull ups
50 lunges
50 sit ups
50Air Squat
50 Swings
50 burpees


Friday 17/1/14

WOD : 
Kallithea

4 rounds for time:
 10 swings
15 burpees plate
20 knees to elbows/ TTB
5x15m shuttle run




olympic gym 

 5 rounds for time :

10 TTB 
15 burpees plate
20 power Clean
5x15m shuttle run 

Advanced 

3 rounds for time

500m row
21 DL @100kg
15 HsPU



Πέμπτη 16 Ιανουαρίου 2014

Thursday 16/1/14

Skill: 
 Handstand hold

4 rounds for time : 

10 HSPU
400m Run
10 over box jumps
40 DU
10 GHD Sit ups 

@17:30 Kallithea
20mins AMRAP of:

10 HPDL
20 burpees box jump
400 m run


Τετάρτη 15 Ιανουαρίου 2014

Wednesday 15/1/14


Wod A
100 swings every min 3 burpees


Wod B


10 hspu/push ups hr 
20 burpeess over bar 
15 thrusters

Wod C advanced

100 pull ups
100 DU
100 Swings
Every time you fall or stop 1 RC


Τρίτη 14 Ιανουαρίου 2014

Tuesday 14/1/14

 CF Hellas 
@17:30

12mins AMRAP of: 
9 push ups HR
12 DL @45/60kg
15 box jumps


Olympic Gym

18mins AMRAP OF :

15 box jumps
12 Push press @35/55kg
9TTB

Please Post total reps and rounds 


Κυριακή 12 Ιανουαρίου 2014

Monday 13/1/14

Kallithea 17:30 

3 rounds 
400m run
 20 clean 
20 TTB
20 DU


" Olympic Gym "

Warm up 

10 rounds not for time:
5 sit ups
5 push ups
5 lunges
5 pull ups

Skill: kipping 

WOD:
 
5 rounds for time:

30 DU
10m OH Lunges
10 thrusters
10m OH Lunges
10 kb Swings
15 wall balls 

YOU ALL POST TIMES UNDER THE WOD... 


Παρασκευή 10 Ιανουαρίου 2014

Friday 10/1/14

@17:30 καλλιθεα

21-15-9 For time:

DL
Burpees pull ups

5mins rest

9-15-21 for time:
Burpees pull ups
DL

Olympic Gym 

For TIME:

9 GTO
9 HSPU / push ups on parallets
7 GTO
12 HSPU / Push ups on parallets
5 GTO
15 HSPU / Push ups on parallets
100 DU 
21 burpees pull ups
21 DL 
15 burpees pull ups
15DL
 burpees pull ups
9 DL




Πέμπτη 9 Ιανουαρίου 2014

Thursday 9/1/14

Καλλιθεα 17:30

15 mins AMRAP OF :

9 TTB
12 STO
15 burpees


Γλυφαδα 18:00 -19:00 begginers, 19:00-20:00 beginners, 19:30-20:30 intermediate , 20:30-21:30 elite team 

18:00-20:00
 7mins amrap of
7 K2E
10 burpees

Skills : hollow 

19:30 -20:30

3 rounds :
50" work 10" rest

Pistols
Box jumps over 
Push press
TTB 
Standing broad jump
1min rest

  

Τετάρτη 8 Ιανουαρίου 2014

Wednesday 8/1/14

CrossFit Hellas

@17:30-18:30

 4 rounds for times :

10 thrusters
15 burpees over bar 
20 kb Swings
 2 mins rest between sets


Olympic Gym Glyfada 
@19:30-22:00

Skill : Double Unders

For time :
10-1 reps
Pull ups 
Ring push ups
DL 


Τρίτη 7 Ιανουαρίου 2014

Tuesday 7/1/14

Καλή χρονια με υγεια!!!!

Πρωτο μαθημα της χρονιας για το 2014:

WOD :
 100 DU
80 wall balls
 60 OH Lunges
40 Swings
20 C2B pull ups
For time!


Πέμπτη 2 Ιανουαρίου 2014

Friday 3/1/14

First WOD of 2014 with a 20mins AMRAP of:
5 thrusters
7 hang power clean
10 SDLHP

10:00 και 19:00 γλυφαδα !!!!!

Το γυμναστηριο θα ειναι ανοιχτο απο τις 8:00πμ-22:00μμ.