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!

Thursday 27/3/14

10mims amrap of:
20 du
15 GHD Sit Ups
10 KB Swings
5 ttb
10secs L-Sit

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!

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.

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

Thursday 20/3/14

3rounds for total reps of

1min push press

1min HPDL

1min DU

1min wall balls

1min TTB

1min rest

@olympic Gym

4rounds for time of:

25 thrusters

50 DU

15secs L-Sit

Wednesday 19/3/14

20mins AMRAP OF:

"CINDY"

5 pull ups

10 Push Ups

15 Air Squat 

Tuesday 18/3/14

Back Squat

5reps @65%

3reps @75%

1rep @85%

5reps @85%

3reps @90%

1rep @95%

7reps @70%

Rest as needed

3rounds for time:

21wall balls

21 TTB

Monday 17/3/14

For time:

400m Run

50 DU

40 Pull Ups

30 Burpees

20 HSPU

10GTO @60/40kg

20 HSPU

30 Burpees

40 Pull Ups

50 DU

400m Run

Saturday 15/3/14

For time :

800m run

100 swings

800m Run

100 push ups 

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

Thursday 13/13/14

For time: 

3rounds : 

21 wall balls 

21 KB Swings

3rounds :

14DL@100/70kg 

14 ring push ups

100DU 

18:00 beginners

15mins amrap of:

9 wall balls

12 push ups

15 singles 

 

Wednesday 12/3/14

For time:

400m Run

20 burpees plate

30 Power clean 

40 TTB 

30m OH Lunges (15m+15m)

400m Run 

Tuesday 11/3/14

For time :

60burpees pull ups

30 Thrusters 

15 HSPU

Monday 10/3/14

@17:30 kallithea

• 5  Deadlift,
• 13 Push-ups
• 9 Box jumps 

@Olympic Gym

5rounds for time: 

• 50  Double unders
• 35 TTB
• Overhead walk 20m (10m+10m) 
• 
  
  

Saturday 8/3/14

3rounds for time of:

5 x Rope climbs

25 Ring Dips

100 air squats 

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

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

Wednesday 5/3/14

18mins AMRAP OF 

15 DL

12 STO

9 TTB

Tuesday 4/3/14

WOD @17:30 kallithea 

3 rounds for time:

20 box jumps

15 TTB 

20 wall balls 

15 DU 

20 oH lunges

15 shuttle run

 

WOD @Olympic Gym

4rounds for time 

15 GTO

6 shuttle run 15m

Saturday 1/13/14

For time:

20 Wall Balls 
40 Pull-ups
20 Wall Balls 
40 Box Jumps 
20 Wall Balls 
40 OH Lunges
20 Wall Balls 
40 KBS 

20 wall balls