Τετάρτη, 30 Μαΐου 2012

Wednesday30/5/2012

ADVANCED : 16.30

WOD 1
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
135/95 lbs
Scoring: Time

WOD 2
50 Pull Ups
100 Push Ups
200 Squats
Scoring: Time


17.30 WOD:

15min AMRAP

3 Burpees
6 Swings
9 Thrusters
12 Sit Ups KB

WOD 2 :

ANNIE

Τετάρτη, 23 Μαΐου 2012

Thursday 24/5/12

THURSDAY:

10 rounds of :

5 Strict pull ups
7 Swings
9 Burpees
12 Sit ups

FRIDAY:
3 rounds for time of:

100 m Run
10 Push Ups HR
100m Run
10 Strict Pull Ups
100 m Run
10 HPDL
100 m Run
10 HSPU ή Ring Rows


Saturday:

 20 min AMRAP

15 Thrusters
15 Wall Balls


Monday:

30 Wall Balls
15 Pull Ups
30 Lunges OH @10kg
15 Burpees
30 Pistols
15 DL
30 Push Ups
15 Pull Ups
30 Thrusters
15 HSPU


Tuesday


100 OHS

everytime you stop 10 Burpees




Wednesday 23/5/12

WOD;

FRAN

21-15-9

Thrusters / Pull Ups


Πέμπτη, 17 Μαΐου 2012

Friday 18/5/12

AM WOD:

5 ROUNDS

10 HSPU
5 Clean & Jerk
50 DU



PM WOD:
400m Run
50 Thrusters
30 Wall Balls
30 Push Ups
20 HPDL
every time you stop  10 Sit ups with Medicine
400m Run


OPEN HOURS:
 Friday :10-13.00, 17.00-19.00
Saturday : 11-14.00
Monday : 11.30-13.00, 17.00-22.00

I AM looking forward to see you again on Tuesday

Κυριακή, 13 Μαΐου 2012

Monday 14/5/12

  ΛΟΓΩ ΕΚΤΑΚΤΗΣ ΑΠΟΥΣΙΑΣ ΜΟΥ ΠΡΟΣΩΠΙΚΟΥ ΚΟΛΛΗΜΑΤΟΣΔΕΝ ΘΑ ΜΠΟΡΕΣΩ ΝΑ ΕΙΜΑΙ ΣΤΑ ΜΑΘΗΜΑΤΑ ΣΗΜΕΡΑ 14/5/12. ΟΜΩΣ ΜΠΟΡΕΙΤΕ ΝΑ ΠΑΤΕ ΤΙΣ OPEN GYM  ΩΡΕΣ 11.30-13.00 ΚΑΙ 17.00-22.00 ΚΑΙ ΝΑ ΚΑΝΕΤΕ ΤΟ ΠΡΟΓΡΑΜΜΑ ΣΑΣ ! ΣΥΓΝΩΜΗ ΚΑΙ ΕΥΧΑΡΙΣΤΩ ΓΙΑ ΤΗΝ ΚΑΤΑΝΟΗΣΗ.


AM WOD:

 6 mins AMRAP OF :
3 HSPU
5 HR Push Ups
7 TTB

4mins Rest

6mins AMRAP :

3 Clean & Jerk
10 DU

4 mins Rest

2 ROUNDS


PM :
100 KB Swings
100 Push Ups
100 Sit Ups
100 Air Squat
every time you stop Penalty : 10 DU



Τετάρτη, 9 Μαΐου 2012

Thursday 10/5/12

WOD
 100 DU
25 Burpees
35Pull Ups
45Box Jumps
55 HPDL
65 Lunges OH @10kg
100 DU

Wednesday 9/5/12

WOD

AM:  Γηπεδο Καλλιθεας -  Γρηγοριου λαμπρακη
3 Rounds for time of:

400m Run
100 Push Ups
100 DU

PM : 17.30pm

WOD Advanced :

3 Rounds for time of:

30 Push press
50 Pistols Alternative
20 HSPU

WOD: Novice

6mins AMRAP of :
10 Swings
20 Sit ups
 4mins Rest

6mins AMRAP of:
 10Knees to Elbows
20  Alternative Lunges






Παρασκευή, 4 Μαΐου 2012

Saturday 5/5/12

WOD:

ΓΕΩΡΓΙΑ:

FOR TIME:
50 Strict Pull Ups
100 Push Ups
5Km RUN

WOD :

"WHITTEN"

5 Rounds for time of:

22 KB Swings
22 Box Jumps
400m RUN
22 Burpees
22 Wall Balls


 Feel Free to order ! Info : tziourtzekmarianna@gmail.com



Πέμπτη, 3 Μαΐου 2012

Friday 4/5/12

WOD AM:

3 rounds for time of :

200m RUn
50 Air Squat
40 Sit Ups
30 HPDL
20 Box Jumps


WOD ADVANCED : 16,00-17.00 pm

5 Rounds for time of :

10 RIng Dips
15 Pull Ups
20 HSPU


PM WOD :

2 rounds for time of

200m Run
50 Air Squat
200 Singles
50  Sit Ups
25 Pull Ups 


Support me  to go at European Regionals 2012 in Copenhagen 25th-27th May.(Available also in white).Order the shirt !! Info: tziourtzekmarianna@gmail.com

Τετάρτη, 2 Μαΐου 2012

Thursday 3/5/12

WOD

6min AMRAP of

10m Bear Crawl
10m Standing Broad Jump
10 Pull Ups

 4mins REST

6mins AMRAP of:

2 DL
4 HR Push Ups
6 TTB

4 mins Rest


With this shirt you support me ( Marianna Tzourtzek ) and my participation at European Regionals CrossFit Games 2012 in Copenhagen 25th - 27th May 2012!