END of 2010

warm up: 

3 rounds of:

100 jump ropes

10  push ups

20 Sit ups

 Main _ WOD: 

A) 5min AMRAP:

10 burpees

10 TTB

B) 5 min AMPRAP:

10 Push press 30kg

10 box jump 24''

C) 5min AMRAP:

10 Thruster

20m sled pull ups

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

Merry Xmas

CrossFit Hellas wish you Merry Christmas !

Health peace beauty and Love to you and your family!

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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

Gold Couplet

1st:
3 rounds for time of:

15 thrusters
10 Knees to Elbows
10 Mac Press ups

2nd:

3 rounds for time of:

10 push press
10 ring dips
10 burpees

Go Go Go!

warm up Technique 15kg bar

snatch
drop snatch
OHS
Snatch low pull
Snatch high pull
Front squat

3x8 ecah exercise 2 sets

WOD 4 rounds of:

1 c& j
10 box jumps
8 Clap push ups CTF
10 TTB

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