Τρίτη, 28 Δεκεμβρίου 2010

Δευτέρα, 27 Δεκεμβρίου 2010

Speed Track Session

Warm up: 800m run

Track Session:

4x100m sprint 60sec rest
2 min rest
2x200m sprint 1,30sec rest
2 min rest
1x 400m Sprint
2 min rest
1x400m sprint
2 min rest
2x200m Sprint 1,30 min rest
2 min rest
4x100m sprint 60sec rest
5 min rest

Σάββατο, 25 Δεκεμβρίου 2010

Merry Xmas

CrossFit Hellas wish you Merry Christmas !

Health peace beauty and Love to you and your family!

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║║║║╩╣╔╣╔╣║║║╠╣║║╔╣╠═║╔╣║║║╬╠═
╚╩╩╩═╩╝╚╝╠╗║╚═╩╩╩╝╚╩═╩═╩╩╩╩╩╩═
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Τρίτη, 21 Δεκεμβρίου 2010

National Championship C2 Indoor Rowing

Marianna Tzourtzek  - Crossfit Hellas



18/12/2010


4th place in National Championship C2 Indoor Rowing 


1000m row for time : 3' 52''04'' 


first appearance !!


Also Primal Crossfit ATH & Volos  took places:


Vorrias George 4th place
Pavlos Vlachos 2nd place
Ioannis RIgas 10th place
Kourkoubas Apostolos 4th place


Congratulations TO Grossfit Greece




National Championship C2 Indoor Rowing



Κυριακή, 12 Δεκεμβρίου 2010

Σάββατο, 11 Δεκεμβρίου 2010

Power of 3

warm up...:3 rounds of:

100 jump ropes
15 jumpings jacks
5 burpees




Stretching 5 min



WOD:

1. 100 push uips
2. 50 prisoner squat
3. 50 sit ups with MB 4kg


1.50 burpees
2. 50 Deadlifts 45kg
3.50 Sit ups side to side


1. 25 +25 walking Lunges
2. 50 Thrustes
3. 100 sit ups

Πέμπτη, 9 Δεκεμβρίου 2010

Military WORKOUT

1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Run - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Run - 3:00
9) Tricep extensions.- 1:00
10) Leg extensions - 1:00 ( repeat squats with weights)
11) Leg curls - 1:00 ( repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
14) Stretch

Pain or NO Pain

FRAN DAY

Warm up as we know...


WOD _ FRAN_ PAIN KILLER

21-15-9 Rxed of course!


30kg:F/40kg:M

Thrusters
Pull ups

Κυριακή, 5 Δεκεμβρίου 2010

Primal Volos- CrossFit Hellas

warm up : 500 row / 1200m run

Stretching 20min (lol)

WORKOUT:

6 ROUNDS for time of:

5 M: RING HSPU F: HSPU (F)

7 Clean Low Pull M:60kg F:30kg

25 Sit Ups

250m Run Sandbag on Shoulders M:40kg /F: 20kg

Special Thanks to Primal CrossFit Volos and Mr. Rigas!

Τετάρτη, 1 Δεκεμβρίου 2010