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Athlete Date Sort Location Workout Name Description Results
Andreas Nicolaou 03/19/2015 CrossFit Larnaca None 19/3
WOD
For Time
100 Burpees Box Jump Overs 24/20

 10m 35s
Performed as RX
Andreas Nicolaou 03/17/2015 CrossFit Larnaca None 17/3
WOD
10x10x Dead 1 arm swing
20x DU/60x SU
10x Burpees
250m run
AMRAP 15
 4 rounds 0 reps
Performed as RX
Andreas Nicolaou 02/26/2015 CrossFit Larnaca None 5km run

Post your results in TrackmyPr's 5km MY PR'S		 23m 15s
Performed as RX
Andreas Nicolaou 02/19/2015 CrossFit Larnaca None 19/2
Rope climb 1x
Ground to oh 45kg/25kg 5x
Ring Dips 10x
DU 10x
AMRAP 15'
 6 rounds 6 reps
Performed as RX
Andreas Nicolaou 02/16/2015 CrossFit Larnaca None 21 American Kettlebell Swings (AmKBS) 24/16
21 sit ups
21 back extensions
400m run (2x 1/2 laps)
15 air squat
15 box jumps 24"/20"
15 push ups
400m run
9 pull ups
9 toes 2 bar
9 pistols each leg
400m run!		 13m 00s
Performed as RX
Andreas Nicolaou 02/13/2015 CrossFit Larnaca None 1/2 run
Push ups 10x
Cobra 10x
Air squats 10x
8r4t		 10m 23s
Workout Scaled
Andreas Nicolaou 02/12/2015 CrossFit Larnaca None WORKOUT 14.4
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.-61kg
20 muscle-ups

WORKOUT 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb./65-lb. 43kg/29.5 kg thrusters
Burpees
 19m 55s
Workout Scaled
Andreas Nicolaou 02/11/2015 CrossFit Larnaca None 11/2
Push Press 50kg/25kg 8x
Reverse weighted lunges (As Heavy As Possible) 6x6x
Double Unders 20x
5r4t		 09m 17s
Workout Scaled
Andreas Nicolaou 02/09/2015 CrossFit Larnaca None 9/2
Mountain Climbers 16x (8x8x)
Butterfly/Kipping Chest to Bar Pull Ups 8x
Pendulum 16x(8x8x)
American Kettlebel Swing 24kg/12kg 8x
5r4t

Scaled
Rubber on Pull Ups
Weight on kb/Russian Kb
5r4t		 10m 02s
Performed as RX
Andreas Nicolaou 02/05/2015 CrossFit Larnaca None Med Ball Russian Twists 20lb/12lb 10x10x
Dumbbell thrusters 30lbs/15lbs 10x
Deadlift 70kg/40kg 10x
Rowing 150m
AMRAP 20
Scale Weight
AMRAP15
 7 rounds 20 reps
Workout Scaled
Andreas Nicolaou 02/02/2015 CrossFit Larnaca None Ring Push Ups
Back Squat 43kg
Double Unders
20-15-10-5 for time

Scale options
Push Ups
Empty Barbell Back Squat/Pvc back squat
Single Unders 		10m 24s
Performed as RX
Andreas Nicolaou 01/30/2015 CrossFit Larnaca None 30/1

GHD Hip ext 12x
Ohs 20kg/10kg 12x
Run 1/2 lap
Rings MU 3x
AMRAP 19'

Scale 1
GHD Hip ext 12x
Ohs 12x less kg
Run 1/2 lap
Bar MU 3x or Kipping pull ups 6x
AMRAP 19'

Scale 2
Cobra 12x
Goblet squat 12x air squat 12x
Run 1/2 lap
Rubber pull ups 6x
AMRAP 14'
 6 rounds 0 reps
Workout Scaled
Andreas Nicolaou 01/28/2015 CrossFit Larnaca None FS 65kg/30kg 5x
500m row
4r4t

Scaled

FS 5x/GS 5x
400m row
4r4t
 12m 20s
Workout Scaled
Andreas Nicolaou 01/22/2015 CrossFit Larnaca None 5km row 23m 45s
Performed as RX