Κυριακή, 30 Μαρτίου 2014

Monday 31/3/14

30 min AMRAP

(1/2 bodyweight barbell)

7 burpees (no barbell needed)
7 power snatch
7 overhead lunges
20m out/ 20m back overhead  carrry   




Mαθημα μαζί μου κανονικά! 12:30 στο ανοιχτο γηπεδο στιβου της γλυφαδας

Ετοιμοι για intervals και light conditioning

17:30 Καλλιθεα Gracie Barra Greece

Και αυριο βραδι 31/3/14 θα σας εχω περισσοτερα νεα!

Ευχαριστω πολυ για την κατανοηση!

Τρίτη, 25 Μαρτίου 2014

Birthday WOD 26/3/14

@17:30 kallithea

For time: 
1 Burpee pull up
2 DL @80/50kg 
3 snatch @25/40kg
4 Ring Push ups
5 box jump over
6 TTB
7 push jerk @25/40kg
8 ring Dips
9 wall balls
10 power clean @25/40kg
11 C2B
12 thrusters @25/40kg


@olympic Gym

For time:

1rope Climb
2 BMU
3 snatch @45/60kg
4 hspu
5 box jump over
6 TTB
7 push jerk @45/60kg
8 alt db snatch @20/28kg
9 wall balls
10 power clean@45/60kg
11 C2B
12 thrusters @45/60kg

In Every round we add an exercise..
1rep+
1rep+2reps+3reps
1+2+3+4
1+2+3+4+5 etc ....
until 1+2+3+4+5+6+7+8+9+10+11+12


Happy Birthday !!!

Time cap 50mins

Exercises you cant do them will be replaced!


Δευτέρα, 24 Μαρτίου 2014

Μonday 24/3/14

Complete as many reps as possible in 10 minutesof:
Thruster x 3 reps 
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps 
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps 
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps 
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps 
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps 
Burpee-Over-Barbell x 18 reps
21,24 etc until you reach 10mins.



Παρασκευή, 21 Μαρτίου 2014

Friday 21/3/14

Open Crossfit Games 14.4 

14mins AMRAP OF:

60 calories of Rowing
50 TTB
40 wall Balls 14/20lbs
30 powercleans @42/61kg
20 Muscle Ups

@17:30 kallithea:

14mins amrap of

100 DU
50 TTB 
40 wall balls 
30 power cleans 30/50kg
20 HSPU /Ring Push Ups



Τρίτη, 18 Μαρτίου 2014

Παρασκευή, 14 Μαρτίου 2014

Friday 14/3/13

20mins AMRAP OF 

5 push press 
10 burpees
15 DU 

EVERY 5 rounds 

3 strict pull ups

@olympic gym 
14.3 
8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch


Πέμπτη, 13 Μαρτίου 2014

Παρασκευή, 7 Μαρτίου 2014

Friday 7/3/14

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups


Πέμπτη, 6 Μαρτίου 2014

Thursday 6/3/14

@ olympic gym 

FGB 
3rounds for reps of:

1min HPDL
1min push press
1min box jumps
1min wall balls 
1min cals row 

@ 17:30 

4 rounds for time of:
15 wall balls
25 pull ups
15 burpees box jumps
25 thrusters




Τρίτη, 4 Μαρτίου 2014