Tuesday 31/1/12

"SEVEN"

7 rounds for time of:

7 HSPU/Push Ups
7 Thrusters
7 knees to elbows
7 HPDL
7 Burpees
7 KB swings
7 Pull Ups

Monday 30/1/12

30 TTB
100 Sit Ups
60 Lunges with KB
100 Squats
90 Swings
100 Push Ups

Sunday 29/1/12

 Workout of the Day is........... REST day....

Saturday 28/1/12

WOD :

"The Chief"

3min max rounds

repeat for 5 cycles

3 Power Clean
6 push Ups
9 Squats

Friday 27/1/12

WOD:

To enter the workout you have to complete 100DU

21 Pull Ups
21 Swings
21Bear Crawl
30 Lunges OH@10kg
15 Pull Ups
15Swings
15Bear Crawl
30 Lunges OH @10kg
9 Pull Ups
9Swings
9 Bear Crawl
30 Lunges OH @10kg

 

Our friend Jason Ritchie posted a wod today on my FB wall asking me to help Little Bella and dedicate our WOD to her! It's the least i could do for the little fighter and her family! 

"Bella"

21-15 -9 for time of:

Thrusters @ 40/30kg

Burpees 

Thursday 26/1/2012

3 rounds for time of

800m Run
30 Push Ups
30 Push press

Wednesday 25/1/12

WOD



100 Thrusters For time

in every min 3 Burpees

Love ya Guys!

Tuesday 24/1/12

WOD


2 rounds for time of:

24 HPSDL
24 Knees to Elbows/TTB
24Wall Balls
24 Box Jumps
24 Knees to Elbows/TTB
24 HPSDL
24 DL

Monday 23/1/12

AM WOD:

21-18-15-12-9
Snatch
HSPU

In each set 15m Lunges @10kg OH plate

PM WOD:

3 Rounds for reps of :

1 min Front squat
1 min Burpees
1 min push ups
1 min swings
1 min rest btw rounds

Saturday 21/1/12

TEAM WODS

200 Pull Ups /pull up bar holds
200 Wall Balls /Planche hold
200 Swings /Heavy bar hold
200 DU / Handstand hold

Friday 20/1/12

WOD:

For time of:

21 Power Clean
21 Wall Balls
30 Push Ups
15 Power Clean
15 Wall Balls
30 Push Ups
9 Power Clean
9 Wall Balls
30 Push Ups

Thursday 19/1/12

3 rounds for time of :


Run 400m
100 Squats
50 Knees to elbows/TTB

Wednesday 18/1/12

WOD :

10 Rounds of :


10 Swings
10 Push Ups
10 Thrusters

What is CrossFit?

Tuesday 17/1/12

WOD :

20mins of:
1 push press
1 pull up (strict)
2 push press
2 pull ups
3push press
3 pull ups
4 push press
4 pull ups ...5,6,7,8,9,10 etc.

Monday 16/1/12

WOD

100 Deadlift @BW

everytime you stop 10 Burpees + 20 DU + 30 V-Sit Ups

Under 10mins If will take more than 10 mins then you have to complete : FRAN

Sunday 15/1/2012

REST DAY..........

Saturday 14/1/12

Technique : PISTOLS


WOD:

30 Pistols
40 Burpees on Plate
50 TTB
60 Ring Push Ups
70 Wall Balls
80 DU
30m OH Lunges

Friday 13/1/12

 Technique :

  Power Snatch

 Randy :

 FOR TIME : 75 Power Snatch

 Focused on Stretching

Thursday 12/1/12

WOD : LADDER

15min AMRAP of:

3 Pull Ups
3 Thrusters
6 Pull Ups
6 Thrusters
9 Pull Ups
9 Thrusters
12 Pull Ups
12 Thrusters.....15,18,21 etc

Wednesday 11/1/12

Warm Up - Dynamic Stretching

Techinique : SDLHP


WOD:

20 min Amrap  of :

21 SDHP
9Push Ups - Hand Release

WOD 2 :
3 rounds for time :
50 Back Extension
50 Sit Ups
100 DU

Tuesday 10/1/12

Old School Warm Up

Technique :

Kipping Toes To Bar/Knees to Elbows
Kipping Pull Ups
Wall Climb
Tater

WOD

FOR TIME:

50 Pull Ups
50 C&J
50 DeadLift
50 Knees to Elbows
50 Wall Climbs
50 Taters

Monday 9/1/12

Warm Up  SKills

Technique :

Squat Clean
Turkish Get Up

WOD:

5 rounds for time of:

10 TGU (5+5)
20 Squat Clean

Saturday 7/1/12

WOD:

FOR TIME:

200m RUN
21 Thrusters
21 Pull Ups
200m RUN
15 Thrusters
15 Pull Ups
200 m RUN
9Thrusters
9 Pull Ups

Friday 6.1.12

 ΕΙΜΑΣΤΕ ΑΝΟΙΧΤΑ ! ΜΑΘΗΜΑ: 18.30 -19.30

WOD

100 Kb Swings @24kg

Every time you stop 10 Push Ups - Hand release!

Thursday 5/1/12

WOD:

20min Amrap of :

30 Lateral Burpees
60 Dead Lift
30 Swings
30 DU

Wednesday 4/1/12

WOD:

Fran :

21-15-9
Thrusters
Pull Ups

Grace : 30 Reps Clean & Jerk for time

Karen : 150 Wall Balls for time

Tuesday 3/1/12

WOD at Track

10 rounds for time of:

100m Lunges
100m Sprint

good luck!

Monday 2/1/12

Happy and a Healthy New Year to everyone. May 2012 be better 

 than the last!

Best wishes for 2012, out of injuries, plenty of happiness and great experiencies ! Train wisely and avoid overtraining! 

Best regards

CrossFit Hellas By Marianna Tzourtzek

 Looking forward meeting you on Wednesday 4/1 at 19.30pm


WOD :

5km for time