16-01-2017

Tip of the week
"Drink More Water"
- Increase your Energy Level
- Regulates Cooling system
- Removes Toxins
- Control Calories
- Better Looking!!!!

Get ready for a great week of CrossFit!!!

FITNESS 


STRENGTH
2 set x
8-10 RM OHS
6-8 Chin Up (with scapular contraction)

WOD1

AMRAP 8
2 Full Snatch RX60/35
4 OHS RX60/35
10 Burpees over the bar
30sec off (Not off for RX)

WOD2

For Time:
5 Clean - RX70/45
15 Jumping Pull Ups
15 Push Ups - RX HSP
4 Clean RX70/45
10 Jumping Pull Ups
10 Push Ups - RX HSP
3 Clean RX70/45
5 Jumping Pull Ups
5 Push Ups - RX HSP 

BURNOUT 


AMRAP 30 in teams of 2
50 cal row
50 sit ups
50 wallball
50 weighted lunges
50 burpees
50 v sit ups
50 air squat
50 cal ski


 

14-01-2017

FITNESS

WOD
Benchmark "BARBARA"
3 min rest between each of 5 rounds

5 Rnds For Time
20 Pullups
30 Pushups
40 Situps
50 Squats

MOBILITY

Deadlift 

13-01-2017

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!
SOS - Good warm up...

WOD
"buy-in"
50 DU

21-15 - 9
- Between sets 30m Farmers carry
(for RX30/10 + 30m sprint Sled)
Power Clean RX60/40
Front Squat RX60/40

"Cash out"
50 Push Ups RX100
50 SitUps RX 50 V-Ups
 

BURNOUT

With a running clock

0-10
10 dumbbell squat
10 cal row

10-20
10 cal ski
25 sit ups

20-30
10 dumbbell push press
10 cal bike

12-01-2017

FITNESS

Το μαθημα ξεκιναει :45 μην αργησει κανεις!!

SOS - Very good warm up...

Mobility: Shoulder , Ankle

SKILL: HSP, Pistols

WOD Team of 2
AMRAP 18
20 HSP/Dumbell Press total (Partner A+B)
40 Cal Row total (Partner A+B)
20 Alternate Pistols total (Partner A+B)

TABATA
Plank - RX weighted
Hollow - RX V-UP

 

BURNOUT

Amrap 25

20 swings
15 air squat
10 ground to overhead
50 du
10 push ups
15 sit ups
20 shuttle sprints (10m)

11-01-2017

FITNESS

Strength

2 set x (Slow eccentric)
10-12 RM OHS

WOD
8 Rnds For Time
10 C2B/Pull Ups
10 Swings RX28-32/16-20
10 Wall ball RX9/6
30m Push Sled sprint - one way (RX+30/+10)
@ the end 500m run


BURNOUT

3 rounds of

2' row
2' ski
2' bike
2' plank
2' burpees
2' rest

MOBILITY

Glutes

Quands

Humstrings

10-01-2017

FITNESS

Strength

2 set x (Slow eccentric)
10 -12 DeadLift
10 -12 decline Bench Dumbell Press


WOD

"buy-in"
50 DU
50 HR Push Ups

5 Rnds FOR TIME
5 Clean
10 T2B
5 Burpees

"Cash Out"
3Rnds of
30 Sit Ups
30 DU




BURNOUT

AMRAP 15

9 cal ski
15 sit ups
21 deadlifts

AMRAP15
9 cal bike
15 push ups
21 swings

09-01-2017

FITNESS

Have a wonderfull Week



Strength
2 set x (Slow eccentric)
10 -12 Ring Rows ( with scapular contraction)
10 -12 Back Squat

TEAM of 2 WOD
8 Rnds For time

-Partner A
2 Snatch
3 OHS

-Partner B
2 Snatch
3 OHS

5 C2B together
250m Run together

 

BURNOUT

AMRAP 30

15 cal row
15 wallball
15 burpees
15 air squat
15 sit ups
15 lunges
15 cal bike

07-11-2017

FITNESS

WOD For time:

500m run
Fran

4 min Rest

250m run
Fran
500M Run

MOBILITY

Front rack and overhead squat

05-01-2017

FITNESS



Part of Warm Up:
EMOM 8
45sec Right side Plank
45sec Left Side Plank
45sec Plank
30 sit ups




TABATA
Battle ropes
SWINGS
wall Ball


TABATA
ROW
SKIERG
Bike


BURNOUT

WOD1

EMOM 8
25DU
25 air squat

WOD2
EMOM 8
15 SDHP
15 sit ups

WOD3
EMOM 8
60m Sled Push

04-01-2017

FITNESS

Strength

4 set x (Slow eccentric)
10 -12 Ring Rows ( with scapular contraction)
10 -12 Back Squat

Team of 2 - WOD#1
AMRAP 15MIN
3 Clusters
2 Burpees Pulls Ups

WOD#2
AMRAP 10 MIN
30 DU
10 T2B

BURNOUT

 (teams of two)

FOR TIME
2000m row
1.000m ski
100 burpees
100 ground to overhead
100 sit ups
100 push ups
1000m ski
2000m row