Saturday 11/1/14

" Helen "

 3 rounds for time

21swings @24/16kg

12 pull ups

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

9  burpees pull ups

9 DL

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

  

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 

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!

Saturday 4/1/14

4rounds for time of: 

400m Run

20 powerclean 

20 box jumps overs

20 C2B

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.