Elite Fitness Challenge

WOD No 1:

Amrap 20 min of:

5 Hang Clean & Press @30kg Men /@15kg women

10 Burpees

15 Front Squat @30kg Men/@15kg Women

Good Luck!

Birthday WOD

‎Birthday WOD:

Michael Angel and i have our Birthday today!
So, i create a wod for both of us ! He is 29 and i m 27:


1 rep 400m Sprint
2 reps DeadLift 120kg/140kg
3 reps HSPU
4 reps Push Ups
5 reps Man Makers 
6 reps Jump Lunges
7 reps Pull Up Burpees
8 reps Burpee- Pull Up- Toes to Bar
9 reps Push Ups
10 reps Power Snatch @30/50kg
11 reps Ft Handstand walk
12 reps Knees to Elbows
13 reps Lunges each leg
14 reps Forward Rolls
15 reps Mountain Climbers
16 reps Cleans @40kg
17 reps Sit Up-Push up ( one movement)
18 reps Toes to Bar
19 reps Burpees
20 reps DU
21 reps Push Jerk @40kg
22 reps Box Jumps
23 reps Thrusters @30kg
24 reps Sit Ups
25 reps Push press @40kg
26 reps Pull Ups
27 reps Ring Push ups (Legs on a box )

28 reps Bear Crawl
29 reps DB snatch @20kg each hand

WoD Parade

warm up CrossFit Hellas

Break technique..

WOD A:

Amrap 10min:

12 Swings

9 Push Ups

6 Knees to elbows

3 Burpees

WOD B:

4 Rounds for time of:

5 Dead Lift 75%

10 Box Jumps

15 Pull ups

20 Sit Ups

WOD _ROLL

warm up _ CrossFit Hellas Warm up


CHIPPER ROLL

30 RUN
10 Burpees

30 Push ups
10 Forward Rolls/Pushup/Forward Roll Pull Up

30 Thrusters
10 Wall Balls

30 Swings
10 Pull Ups

30 Sit ups
10 Lunges

30 DU/60 Singles
10air squat

Iron Mac's arrival

It was a great experience meeting Andy McKenzie in Athens for the whole weekend, have long hours sessions and take my PB in Squat Clean more than my BW! That's awesome! He helped me to find different parts in my training i couldn t see, taking skills i wasn t good enough (guess!) and of course to be focused....Sectionals are almost here!I took the best B*day presents ever- the best wrist bands from ELEIKO and the WAR MACHINE..now i ll be AWESOMENESS  even more....

• warm up:

100 jump ropes
30 push ups
10 pullups
20 sit ups
20 lunges




WOD 

•  3rounds for time of:

15 Du
10 Push ups
10 pistols ( 5 each leg
15 box jump
10 KB snatches ( 5 each arm)

Barbara

Warm up by CF Hellas


Technique : DU / power Clean

BARBARA:

 5 Rounds of:


20 Pull ups
30 Push ups
40 Sit Ups
50 Squats

Clean by Clean

Warm up:

3 rounds

50 jump ropes /20DU
20 push ups
10 pull ups


Technique : Squat clean


WOD

6 cleans
10 burpees
4  pull ups "chins" ( head above  bar)

WOD _Belt

7 Rounds for Time:


10 KB Push press
10 Ring Push ups
10 box Jumps

DIANE

warm up

20 DU
10 Pushups
15 sit ups

3 rounds



Technique of Dead Lift/HSPU


DIANE:

21-15-9

Dead lift
HSPU or  ( Pull up rings)