Το CrossFit δεν είναι απλά ένα γυμναστήριο, είναι ένας τρόπος ζωής.

Τι είναι το CrossFit ?

Το CrossFit είναι ένα πρόγραμμα ενδυνάμωσης κ βελτίωσης της φυσικής κατάστασης που στηρίζεται στην συνεχή εναλλαγή, λειτουργικών ασκήσεών (όπως το τρέξιμο, άλματα, έλξεις, ημικαθίσματα, ωθήσεις, κινήσεις ζετέ κ αρασέ…) που εκτελούνται σε υψηλή ένταση. Χρησιμοποιούμε το άρτια εξοπλισμένο γυμναστήριο μας και τα καταπληκτικά πάρκα που το περιβάλλουν. Στα μέλη μας περιλαμβάνονται ανώτεροι υπάλληλοι, ιδιωτικοί υπάλληλοι, σπουδαστές, επαγγελματίες κ ερασιτέχνες αθλητές και σώματα ασφαλείας.

Παρασκευή, 22 Σεπτεμβρίου 2017

Saturday 22.9.17

B. Olympic Weight Lifting


1. Jerk Technique  (15min)

2. Alternate Emom x 10 

Odd: 3 Jerk Dips (5-10kg more than the jerk)
Even: 2 Split Jerks (75%)

A. Strength 

1. In 15 min Establish your 10RM Bench Press (try to add 5kg more), in between sets perform 5 reps of Chin ups or Horizontal  Rows 

2. On every 2nd minute 10 Reps of Bench Press @ 90%


C. Conditioning 

1.In Teams of 2 

In 10 min Alternate Emom Amrap 

Odd: Power Snatch  (Athletes switch 1 rep at a time)
Even: Facing Burpees (Athletes switch 5 reps at a time)

2.In Teams of 2 

In 8 min 

Athlete 1 : Dead Hangs
Athlete 2 : Rows for distance
*Athletes switch every time athlete 1 drops from bar


Πέμπτη, 21 Σεπτεμβρίου 2017

Friday 22.9.17

A. Strength/Conditioning

Option 1 :

1. On every 2 min x 4 sets 

Set 1: 50% x 20 reps (add 5kg more than last week)
Sets 2-4 : 50% x 10 reps

2. On Every 90 sec x 4 sets 

2 Cleans + 1 Front Squat (75%)

Option 2 :

1.In teams of 2 tag for 8 minutes:

Athlete 1: Run with med ball 200mt
Athlete 2: Plank Hold


2.On every 30 sec alternate for 8min

0 sec-30sec : 3 Dead Lifts + 3 Hang Power Cleans + 3 Front Squats (50-60%) 
30sec-1min : 5 burpees over bar 

B. Conditioning 

For Time 

100 Thrusters (30kg/25kg) *On every minute 5 medicine ball sit ups
Cash out 1500mt Run or Row or 3000mt Assault bike 

Τετάρτη, 20 Σεπτεμβρίου 2017

Thursday 20.9.17

Option 1 :

On every 2nd minute x 3 sets 

20-30 sec of False Grip Hold

On every 2nd minute x 3 sets 

3 position Muscle up x 2 reps

On every 2nd minute x 3 sets 

20 sec Ring Support with palms facing outward + 15 -20 sec hold bottom hold with active shoulders

On every 30 sec x 6 sets 

1 Kipping Muscle up from box (legs on box) or without box

Option 2 :

In 10 min time cap

Dead Hang from Rings or from Pull up bar
*Every time you drop  10 kcal Ski erg/Assault or 20 slam Balls or 40mt Sled

Rest 1 min 

In 10 min time cap 

Tag In pairs of 3 

Athlete 1 (Pace) : 10 Burpees
Athlete 2 : V-ups amrap
Athlete 3 : KB Russian Swings


B. Conditioning 

For Time  (15 min Time cap)

15 rnds

1 Bar Muscle up or 1-3 kipping Pull ups
3 HSPU Strict   or Box HSPU
35 DU or 10 Box Jumps 

Wednesday 20.9.17

A. Strength/Conditioning

Option 1 (Athlete)

1. In 15min find your max 10RM Front Squat (try to add 5kg more than last time), during Rest  1 Legless Rope Climb or 2+2 Rope Pull ups tempo
2. On every 2 min at 90% of 10 RM 3 sets of 10 reps

Option 2 (Performance)

1. Alternate Emom x 10 : 
odd: 10-15 Down and ups
even: 7 Front Squats (50/30kg) + 7 Toes to bar 
2. Alternate Emom x 6 
odd: 3 - 5 Barbell Roll outs on your knees
even:  3-5 reps Strict Pull ups

B. Conditioning 

Amrap 15 min 

Run 400mt (or Row)
10 Hang Power Clean (70/40kg)
20 Wall Balls

Τρίτη, 19 Σεπτεμβρίου 2017

Tuesday 18.9.17

A. Strength/Conditioning 

Option 1 : Gymnastics Skill and Strength 

1.Alternate Emom x 8 sets

Odd: Wall Handstand 30 sec chest Facing the wall

Even : 3 Strict HSPU 


2. Every 90 sec x 3 Sets

2 Muscle Snatches

3. Every 2 min x 4 sets 

2 Power Snatches 75%



Option 2 (Performance) : 

On every 4th minute  x 4 sets

3 rnds of  
1 Wall Climb
10 Kcal 

On every 90 sec x 5 sets

30 Fast Mountain Climbers + 10 V ups 


B.Conditioning 


Amrap 9 min 

10 Alternate KB/ Dumbbell Snatch (20kg/12kg) (Scale with Swings)
6 Ring Dips (Scale with Push ups) 
35 Du (Scale with 70 singles)

Κυριακή, 17 Σεπτεμβρίου 2017

Monday 17.9.17

A. Strength/Conditioning

Option 1 (Athlete)

1. In 15 min find your max 10RM Back Squat for the day (try to break your record), during Rest 3 -5 Weighted pull ups
2. On every 2 min at 90% of 10 RM 4 sets of 10 reps

Option 2 (Performance)

1. Work 1,30 min / Active Recovery (Run/Row/Bike/Skierg or Single Unders) 1.30 min x 5 sets

Ladder 2 Weighted Lunges/1 Burpee, 4 Lunges/2 Burpees.....

2. Every 2 min x 4 sets : 12 sec Lsit Rest 15 sec 12 Mountain Climbers Rest 15 sec /12 Hanging Leg Twist Raises

B. Conditioning 

For Time 

21 Pull Ups or Jumping Pull ups
9 Hang Squat Cleans (70/40kg) or Front Squat
15 Pull ups
7 Hang Squat Cleans
9 Pull ups
5 Hang Squat Cleans

*Advanced Chest to bar pull ups

Σάββατο, 16 Σεπτεμβρίου 2017

Saturday Team wod 16.9.17

A. Strength 

1. In 15 min Establish your 10RM Bench Press, in between sets perform 5 reps of Chin ups or Horizontal  Rows 

2. On every 2nd minute 10 Reps of Bench Press @ 90%

B.  Conditioning 

In teams of 2 

Farmer walk 400mt (Buy in)

21/15/9/15/21

Strict HSPU
Kcal SkiErg/Assault Bike only arms

Farmer walk 400mt (Cash out)


*One Person Works the other rests

C. Core Conditioning 

Athlete 1 : Hollow Hold
Athlete 2: Plank Hold

*Every time Athlete 1 drops out, athletes change position