Saturday Rocks

warm up : Football Crossfit 10min

Stretching: 10 min

WOD 1:

3 Rounds For Time Of:

25 Barbell Push Press + 25 Burpees --> Unbroken

25 Box Jumps



WOD 2:

25 TTB

25 SIt ups

25 Pull Ups

25 Air Squat

25 Push ups

25  KTE

25 Dips

25 Wall Ball Shots

WOD ..

WArm up 15min

Stretching 5 min

Technique : Clean


WOD: 5 Rounds

10 Clean & Jerk 40kg- 60kg

10 Box  Jumps

OAKA

Warm up :

25 squat
10 sprint
25 sit ups
10 sprint
25 push ups
10 sprint
10 burpees

Technique:
 push press

Wod OAKA:

25 box jumps
50 push ups
25 box jumps
50 pull ups
25 box jumps
50 wall ball shots
25 box jumps
50 sit ups

Christinaaa

Warm up:
Jumping ropes
10 push ups - sprint- 10 push ups -sprint
10 burpees
10 squat
15 sit ups

Stretching 10 min


WOD : Christinaaa

20 min of AMRAP:

100 jump ropes
10 pull ups
10 push ups
10 squat
10 burpees
10 sit ups

 Stavros : 9 Rounds
Christina : 3 Rounds  almost
Areti:  3 Rounds  and a half
Panagiotis : 4 Rounds
Tasos: 5 Rounds
Efi: 4 Rounds

Crossfit Alcamo

Warm up:
3 Rounds of:

50 jump ropes
25 mountain climbing
10 V - sit ups

Crossfit Alcamo - Sicilly

WOD - Swap

Warm Up: 15min

Stretching 5 min

Tecnique : clean stick

WOD SWAP:
 3 rounds for time of:

10 Goblet Squats 24kg

15 burpees

10 pull ups  CTB

CH -- MH

http://www.facebook.com/l.php?u=http%3A%2F%2Fcaptainsgym.dk%2F%3Fp%3D516&h=e58d4


Warm up 10 min


stretching 10 min

Technique  :

burpees,
push ups (hands-chest to the floor)
clean (stick)


WOD HELL

2 rounds and 2 rounds of:

20 run
20 swings
20 sit ups RXED
10 dips
10 pull ups
20 run


I would like to thank My Friend Carsten the winner of  Masters in Fit as F*ck event in Copenhagen, who gave me the chance to train two of his classes one day after the event..it was a pleassure to me!!!!
Thank you Carsten and see you soon !