WOD challenge

10-1 reps

@12kg/16kg KB Snatch

1,5 BW DeadLift

TTB

Cross Battle Games

Congratulations to CrossFit Hellas's AThletes who were in Cross Battle local crossfit event in Thessaloniki and they took best places, with passion, dignity and morals ! Thank you Theodore Stylianidis and CrossFit Thessaloniki for the good organisation!


Novice Women :

• Plamantoura Georgia 1st place

Novice Men: 

• Triantafyllou Panagiotis 1st place
• Polyzas Panagiotis 2nd place
• Theodorakwpoulos Vlassis 3rd place

Elite women :

• Tzourtzek Marianna 2nd place

Well done to all participants of the Cross Battle!


I m very proud for my team Crossfit Hellas, we worked hard enough and i wish to all, all the best! 




Marianna Tzourtzek

Coach

Counting WOD

 warm up : CrossFit Hellas's Warm up


WOD Counting in points!

4min  Thrusters
3min Swings
2 min wall ball Shots
1 min Burpees


ANNIE:

50-40-30-20-10

Double Unders
Sit ups

Weekend WOD

5 Rounds for time of:

5 thrusters

10 Burpees

15 Knees to elbows

20 Swings

30 Sit ups

War by 3

warm up
 3 rounds of:

5 burpees
20 sit ups
30 climb mountains
5 pull ups

 WAR WOD by 3:


one min in the min  fro 20 min of::


3 DL 40kg/45lg
3 POwer Clean
3 Push press /C&J


..every min 3 Burpees

KALSU (Cheers to Kas)

Warm Up:

3 rounds

20 mountain climbers
20 DU
20 sit ups
20 push ups

Technique : Thrusters

KALSU:

100 Thrusters
every min passes 5 burpees

WOD STARTS WITH 5 Burpees

The Power Of 10

Warm up:

3 rounds of

20 DU
10 push ups
20 mountain climbers
20 sit ups

WOD :

10 rounds for time of:

10 Pull ups
10 Burpees
10 Air Squat
10 Supermans
10 RIng Dips
10 Box Jumps
10 Mountain Climbers
10 Knees to elbows
10 Push Ups
10 Sit Ups

ΑΜRAP

warm up :
4 rounds of:

50 jump ropes
20 push ups
10 pull ups
20 sit ups

Amrap 15 min of:

5 Squat Clean
7 Push press
20 DU

Oh ! As OHS

warm up :mobility movements  and flexibility for upper body

50 air squats /10 by 10


TEchnique of OHS

10 min as many as possible DU


WOD o H s

40 OHS - Sit ups
30 OHS -sit ups
20 OHS - sit ups
10 OHS - sit ups

every min passes 5 burpees

Warm up:

3 rounds of:

200 Run
30 push ups
20 Sit Ups
10 Pull ups

WOD:

3 Rounds for time  of:

40 box Jumps
30 Push Ups
20 Dead Lifts ( Half BW)
10 Pull Ups

TABATTA DAY

Warm up!



TABATTA DAY!


8 sets per exercise 20'' work/10''rest

1. Push ups
2. Lunges
3. Sit Ups
4. Air Squat 
5. Swings

Heavy Push Press

Warm up


3 rounds of:

10 Push ups
10 pull ups
10 Sit ups
10 thrusters

WOD

10 rounds for time of:


5 Heavy Push Presses
5 burpees

WOD- Legs on Fire

Warm up

100 jump ropes
20 push ups
10 lunges
5 pull ups


WOD_

5 rounds for time of:

10 DU
20 Walking Lunges
10 Jump squat ( sandbag 15kg)

WOD 5

Warm up run and mobility movements!

Stretching 5min

Technique on swings/ Thrusters


WOD

5 rounds ( 1min work /30secs rest)

Swings @16kg
Thrusters Empty bar
Burpees