25 x4 push ups
25x4 prisoner squat
25x4 sit ups
Main session
200 DU _ every time you stop 5 burpees
Τετάρτη 29 Δεκεμβρίου 2010
DU_DAY
warm up
25 x4 push ups
25x4 prisoner squat
25x4 sit ups
Main session
200 DU _ every time you stop 5 burpees
25 x4 push ups
25x4 prisoner squat
25x4 sit ups
Main session
200 DU _ every time you stop 5 burpees
Τρίτη 28 Δεκεμβρίου 2010
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
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
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!
Health peace beauty and Love to you and your family!
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
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
Παρασκευή 17 Δεκεμβρίου 2010
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
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
Κυριακή 12 Δεκεμβρίου 2010
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
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
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
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
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
WOD _ FRAN_ PAIN KILLER
21-15-9 Rxed of course!
30kg:F/40kg:M
Thrusters
Pull ups
Τετάρτη 8 Δεκεμβρίου 2010
Trapped..
AMPRAP: 20min
every min in the min 3 reps of Burpees
12 Squat
10 Sit ups
8 push ups
6 pull ups
4 THrusters 30kg
Love the pain
every min in the min 3 reps of Burpees
12 Squat
10 Sit ups
8 push ups
6 pull ups
4 THrusters 30kg
Love the pain
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
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
ΗΕLEN
10.00 am at Crossfit Hellas we will go on stadiun Kallithea!
Helen just Called me and she wants to have a meeting!!
She will Kick our ASSES!!!:)
3 Rounds For Time:
400m Run
21 KB Swings
12 Pull ups
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