Prison Break - Escape or Die on the rocks (Time Limit 20mins before police comes)

WOD:
200m run on sand
200m swim freestyle
100m sprint uphill
60 steps downstairs
20 burpees
20 walking lunges
4 x 30m sprint uphill
4 x 30m sprint downhill
20 bench jumps
20 push ups
20 double unders
200m swim freestyle

*Stand By 911

Marianna: 19min 36sec
Sofoklis: 22min 43sec (he was busted by the police!!!!!the worst mistake was the bastard dog!!!!)

F*cking WOD Edit by my crazy partner Sofo!

WOD Discount!

warm up: 3 times the round of Sprints on uphill and down 60 steps 

Wod A:
3 rounds for time:
40 walking lunges with sandbag M:20kg KB F:15kg
20Burpees
2x150m  farmer walk  uphill M:20kg KB F:15kg 
2x150m farmer walk downhill M;20kg KB F:15kg

Sofoklis: 16.46
Marianna: 16.58

Wod B:
5 Rounds for time:
10 burpees
20 box/bench jumps
30 push ups
40 squats
50 walking lunge

20 pieces of Angie

Warm up: 4X jump ropes 2min


20 pieces of Angie:

20 rounds for time of:

5 pull ups
5 push ups
5 sit ups
5 squat

WoD Chase the Cat

Warm up: Bjj Warm up ;)

WOD 1 :

2 Rounds For time:

35 Squats
35 Knees to elbows ( on lifeguard's tower)

35 Squats
35Push Ups

35 Lunges
35 Squats

WoD 2:

5km Run for time!

Sofoklis: 22.46 :D
Marianna: 27.18 :(

Wod on Midnight

Warm Up :

4X2min jump rope
10 push ups
10 kunges
10 squats
5 burpees


WOD Filthy FIfteen:

5 Rounds for Time:

15 Pull ups lifeguard's Tower

15 DU (Sofoklis) / 15 box Jumps (Marianna)

15 Air Squats

15 Push Ups

Marianna: 13min
Sofoklis: 15min 12 sec

Technique: DU

WOD SUNRISE

Warm up: Jump rope 5 min

WOD:

3 Rounds For Time:


5 Burpees
10 Box Jump
15 Push ups
20 Air Squat
5 Sprints 30m Uphill
5 Sprints 30m Downhill


Time:

Sofoklis 10min 37sec
Marianna 10min 40sec

Fokies wod

Warm up:10 min Jump ropes


wod :

3 rounds for time:

10 pull ups on LIfeguard's tower
15 Burpees
60 steps on stairs
300m run

Sofoklis: 12.25''
Marianna: 12.30''

Wod

Morning Warm up: DU technique 100 normall 15 DU 20 min

WOD:

100 air squats
40 push ups/ pull ups

80 air squats
32 push ups/pull ups

60 air squats
24 push ups pull ups

40 air aquats
16 push ups / pull ups

20 air squats
8 push ups /pull ups

Wod OF summer House

Warm Up : 2km Run 50 sit ups, 50 Back extensions, 20 push ups, 50 squats


WOD 1:
2 rounds for time of:

50 Jump Squat
25 Burpees
15 DU

Vassilis V: 7min 23sec

WOD 2:

For time:

100 Burpees

WOD Of Tassos

Technique : 5-5-5 Front squat
5-5-5 Back Squat
5-5-5 Power Snatch
5-5-5 Power Clean

WOD:
5 min Power Snatches 30kg = 40

2 rest

5 min Front Squats 30kg = 55

Bravo Tasso!!!

WOD - Gloomy Day

Warm Up:Run 3 Blocks 4 rounds each
10min KB Thrusters


WOD:

3 rounds for time:

400m run
21 swings
10 burpees

Afternoon WOD

Warm up:

200m run
20 sit ups
20 push ups
20 back extensions
20 KB cleans



Technique: 5-5-5-5-5 KB Snatches (each Arm 8kg)

WOD:
250 steps on stairs carry 10kg KB
50 air squats
50 push ups
50 swings 10kg
50 KB push press 8kg each arm

Wod - Beach Party

Warm Up : 20 swings, 10 lunges (5 each leg), 20 push ups, 20 sit ups, 20 back extensions


WOD :

3 Rounds For Time:

200m swim

20 Sit Ups

10 Burpees

Total Time: 9 Min 53sec


Παραλλαγη του Vassili V:
Wod - Livingroom

Warm Up : 20 swings (18kg), 10 lunges (9kg each hand), 20 push ups, 20 sit ups, 20 back extensions

WOD :

3 Rounds For Time:

200 rope jump

20 Sit Ups

10 Burpees

Total Time: 10 min 55 sec

Not Bad Vassilis..

Morning Wod

Cindy 12 min:

5 Pull Ups RX
10 Push Ups
15 Squat


Marianna 12rounds

Wod OF Thessaloniki:

A.

3 Rounds of:

10 push ups

5 pull ups

10 OH Squat @20

Time: 4'08''

B.

20 sit ups

20 push press @20

Time: 4'38''


TOTAL: 4 min 46''

Wod "A Hundrend"

Warm up: CF Hellas Warm Up!

Wod OF Hundrend :

100 Swings M:12-16kg F: 8kg

100 Sit Ups

100 Thrusters M: 20kg F:10kg

100 Burpees

100 Air Squats


Areti: 20' 46''
Sakis: 15' 13''
Ilias D: 22' 29''
Ilias G: 23' 30''
Dimitris: 20' 15''
Stauros: 25'17''
Petros: 17'45'' ( 80 swings 80 Thrusters)
Vassilis V: ???

45'' work 15'' rest ( 1 round)

8 exercises for ABS

Wod

Warm Up : CF Hellas Warm UP

Wod No 1: 10 rounds for time ( 5 rounds 2 min rest 5 rounds)


20 push ups
4 agility sprints
20 ring pull ups
4 agility sprints
20 sit ups


Costas: 23' 15''
Areti: 24'03''
Vassilis: 21'14''
Tasos: 21'30''

Wod No 2:

50 Burpees for time:

Costas: 2'10''
Areti: 2' 15''
Vassilis: 1' 53''
Tasos : 1' 47''

Fmax 1 Rep:

Dead Lifts :
25kg
30kg
40kg
50kg
70kg
80kg
100kg
110kg
115kg

Bench Press :
20kg
30kg
40kg ( 2 reps)
40kg
50kg

Clean & Jerk:
20kg
30kg
40kg (2 reps)
50kg (2 reps)

WOD - Misunderstanding

Warm up : Hurdles, agility ladder, Go through the steps 4 times up and down 3 floors
10 push ups, 10 lunges, 5 burpees, 20 sit ups 10 pull ups , 15 squats


Technique : Hand stand push ups!

WOD of Strength:

21 power Cleans 20 kg
21 Box Jumps
21 Push Ups

15 Power Cleans 20 kg
15 Box Jumps
15 Push ups

9 Power Cleans 20 kg
9 Box Jumps
9 Push Ups

5 Power Cleans 20 kg
5 Box Jumps
5 Push Ups

ELIAS : 7min 50 secs

WOD "300"

Warm Up: CF Hellas Warm Up!

TEchnique: Front Squat - Back Squat

Strength : 5-5-5 Back Squat 5-5-5 Front Squat

WOD "300 Modified" :

25 Pull Ups (Chin Ups as possible)
50 Dead lifts M:24 kg F: 16kg
50 Push Ups
50 Box Jumps
50 O.H. Sit Ups(Medball)
25 Thrusters ( 12kg each arm KB)
25 Pull Ups (Chin Up as Possible)
25 Rope jumps (DU)

The reason of the WOD 300 is that now we have 300 funs in our group on Facebook!

so cheers!

Vassilis V:11'32''
Stavros: 11'40''
Areti: 13'
Costas: 12'32''
Tasos: 12'35''
Sakis: 12'34''

WOD - Grace time

Warm up: CF Hellas warm up!

Technique: 5-5-5-5-5 Snatch.


WOD GRACE: 30 Cleans and Jerk @30kg!

TIME: 1' 59'' 23 Marianna :)

Camping Wod

Warm Up: Agility Warm Up CF Hellas

WOD: AMRAP 20 min of:

5 knees to elbows
10 Push Ups
5 Pull Ups
10 Swings M:16k F:8kg

Vassilis V.:17 rounds
Vassilis M.:7 rounds
Stavros:14 rounds
Areti:13 rounds
Costas: 12rounds
Petros:15 rounds
Nikos: 7 rounds
Elias: 14 rounds
Efi: 11 rounds
Demi: 12 rounds


300 OH Sit ups, 2x60'' plank side 60'' Plank

Wod Burn out

Warm up : CF Hellas Warm up!

Technique: Double Unders

WOD: 20 min for rounds:

100 Rope Jumps
10 Burpees
10 Sit Ups
10 Push Ups
10 Squat
10 Pull Ups

WOD On Mars

A) Warm Up: CF Hellas Warm Up!

B) Strength: 5-5-5-5-5 Back Squat

3-3-3-3-3 Clean and Jerk


C) WOD:

2 min of MaX reps ( 2 min rest between exercises )
1.Pull Ups
2.Thrusters
3.Swings
4.Sit ups
5.Push ups
6.squat
7.Burpeees
Pull ups / Thrusters / swings / Sit Ups / Push Ups / Squat / Burpees
Elpida: 25 / 24 / 30 / 59 / 39 / 50 / 15
Vasilis B: 60 / 60 / 39 / 86 / 70 / 102 / 30
Tasos: 50 / 49 / 32 / 76 / 80 / 94/ 20
Vasilis K: 20 / 30 / 32 / 39 / 29 / 39 / 13

Wod Daniel

Warm Up : CF HELLAS Warm Up!

Technique: kiping pull ups

WoD:

50 pull ups
400m run
21 thrusters
800 run
21 thrusters
400m run
50 pull ups

WOD

A)Warm up: CF Hellas warm up!

B)20 min of :

10 thrusters 30 kg
10 pull ups

C) 2 Rounds for time of:
50 Rope jumps
10 Thrusters 20kg
20 Push ups
30 Lunges steps
40 sit ups
30 lunges steps
20 push ups
10 Thrusters 20kg
50 Rope jumps

Stavros:1st round : 5'17'' 2nd Round: 5'05''
Vasilis:1st round: 5'43'' 2nd round:6'45''
Tasos: 1st round:5'14'' 2nd round:5'17''
Areti: 1st round:8'18''2nd round: 5'37''
Costas:1st round: 7'17'' 2nd round: 5'27'' (no lunges steps)

वोद open

100 burpees for time.