Thursday 1/12/11

New month is starting...

Lets say that this month will be harder because of Xmas! Lot of WODs will come and i ll def give you hard time ! Keep Up Guys! Have Fun and dont forget to smile!

Thursday's WOD:


Warm Up


30 Wall Balls
15 Push Ups
30 Air Squat
15 Pull Ups
30 Swings
15 Burpees




WOD: "Grace"

30 reps of Clean & Jerk @40kg/60kg
As Fast as possible

Wednesday 30/11/2011

Warm Up


Technique : Swing - Goblet Squat

WOD

5 rounds for time of :

5 Strict Pull Ups
10 HSPU
15  Thrusters
20 Swing - Goblet Squat

Tuesday 29/11/11

Warm Up

Gymnastic Skilled

WOD:

5 rounds for time of:

400m Run
30 DU
30 Wall Balls

Monday 28/11/2011

Warm Up

3 rounds of:

10 Push Ups
20 Sit ups
30 Burpees
40 Air Squat
50 DU/100 Singles

WOD:

"HAPPY MONDAY"

15min Amrap of:

5 DeadLift
10 lateral Burpees

 I AM BACK!!!!

Sunday 27/11/11

Sunday is ..a Rest Day!

Have fun!

Saturday 26/11/2011

Warm Up

WOD
Helen 3 rounds for time of:

400m Run
21 Swings
12 Pull Ups

in every round 15 HSPU and then continue to the next one!

Friday 25/11/2011

Warm Up


WOD

10 min Amrap  of :

40 DU
30 Knees to Elbows/Toes to Bar
20 Swings

Thursday 24/11/11

Warm Up

WOD :

100 Burpee- Pull Ups

Wednesday 23/10/2011

Warm Up

WOD

10-1
OHS
Wall Ball
bear Crawls
Pull Ups ( strict)

Tuesday 22/11/11

Warm Up

WOD

21 Swings
21 TTB
9 Wall Climbs
15 Swings
15 TTB
7Wall Climbs
9Swings
9TTB
5Wall Climbs

Monday 21/11/2011

Warm Up

WOD:

50 Push Ups
25 Pull Ups
50 Push Ups
25 Air Squats
50 Push Ups
25 Sit Ups
50 Push Ups
25 Lunges ( Static)
50 Push Ups
25 Knees to Elbows

P.S. Post me your times in an email ...

Saturday 19/11/2011 - Sunday 20/11/2011

Saturday + Sunday...are REST days!

Friday 18/11/2011

Warm Up:

20 push ups
200m Run
20 Sit Ups
200m Run
10 Burpee Pull Ups
200 m Run

WOD:

16-14-12-10
 Swings
Knees to Elbows
HPDL( high pull dead lift)


30 Burpees

8-6-4-2
 Swings
Knees to Elbows
HPDL

ΥΓ.
Σαββατο 19.11.11  Κλειστά
Δευτερα 21.11.11 Open Gym 19.00-21.00
Τεταρτη 23,11.11 Μαζί
Παρασκευη  25.11.11 Open Gym 17.30-19.00
Σαββατο 26.11.11 Open Gym 11.00-13.00
Δευτερα 28.11.11 Open Gym 19.00-21.00

Τριτη 29.11.11 το προγραμμα μας επανερχεται κανονικα!

Thursday 17/11/11

Warm Up


Build a great Handstand out of the wall

WOD

12 HSPU
15 DL @75%
25 Box Jumps
50 Pull Ups
100 Wall Balls
200 DU
400m RUN 10kg plate

Have Fun!

Wednesday 16/11/2011

Warm Up

Technique : Push Press

KALSU WOD

FOR TIME:

100 Thrusters

every min on the min 5 Burpees

Tuesday 15/11/11

Warm Up

Technique : Focused in Gymnastic Skills


WOD

15 min Amrap of:

10 TTB
5 DL

Monday 14/11/2011

Warm Up

50 Back Extensions
25 Push Ups
50 DU
25 Air Squats
50 Sit Ups
25 Lunges

WOD



21 OHS
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 pull ups

Sunday 13/11/11

Gotcha Fellows....NO REST DAY !!!!!!!


5 Km Run or 10 Km Run !

Classic Marathon  2011


HAVE FUN GUYS!

Saturday 12/11/2011

Warm Up

Technique: Hang Squat Clean

WOD

"heavy Cindy"
As many rounds as possible in 20 mins of :
5 Pull Ups
10 Push Ups
15 Air Squats

every 5 rounds = 15 Clean & Jerk

Friday 11/11/11

 WOD :

"DAY OF THE ELEVEN "

111 DU
11 Clean & Jerk
11 Burpees
11 TTB
11 Wall balls
11 Pull Ups
11 Swings
11 Power Snatch
11 box jumps
11 Thrusters
111 DU

Thursday 10/11/11

Warm Up

3 rounds :

5 pull ups
10 Wall balls
15 Sit ups


Is there anyone who doesn't LOVE FRAN?

FRAN :

21Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Wednesday 9/11/2011

Warm Up

2 rounds " Helen "

WOD

7 rounds of :

10 OHS
50 DU

Tuesday 25/10/11

Warm Up:

2 rounds of :

25 Back Extensions
15 Sit Ups
5 Burpees
3 Strict Pull Ups

WOD :

Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull

AMRAP 20min OF:

5 Thrusters
7 Hang Power Clean
10 HPDL

Monday 7/11/2011

 Warm Up

2 Rounds for time :

21 Swings
12 Push Ups
21 Pull Ups
12 Burpees


WOD:

25 Walking Lunges
20 Pull Ups
50 Box Jumps
20 DU
25 Ring* Dips
20 Knees to Elbows
30 KB swings
30 Sit Ups
20 Hang Clean KBs
25 Back Extensions
30 Wall Balls

Sunday 6/11/11

Rest Day..

Saturday 5/11/2011

Warm Up

4 rounds of :

100m Run
10 Burpees
5 pull ups



TEAM WOD : Couples (one male + one Female )

250 Pull Ups
250 DU
250Swings
250 thrusters

Friday 4/11/2011

Warm Up

5 min Cindy!


WOD

200m Run

21 Burpees
18 Swings
15 DL

200m Run

12 HSPU
9 Power Clean
6 TTB

200m Run

Thursday 3/11/11

Warm Up:


 3 rounds
25 Back extensions
20 suicide run
15 Burpees
10 Pull ups


WOD : WORKOUT 3 # ARGO GAMES#

10 min Amrap of :

21 DL KB
21 HSPU
50 DU
15 Clean KB
15 Push ups
50 DU
9 Jerk KB
9 MU /Ring Rows
50 DU

Wednesday 2/11/11

Bootcamp Warm Up

Technique : Push Press

WOD

Push Press

3-3-3-3-3

3min rest Between

Tuesday 1/11/11

Warm Up

Working on  kipping pull ups

ANGIE:

100 Pull Ups
100 Push ups
100 Sit ups
100 Air Squat