Tuesday 1st May 2012

 IS....a... Rest Day...

Monday 30/4/12

WOD
FOR TIME:
3 rounds

21 Thrusters
21 Wall Balls

3 rounds
7 DL
7 Strict Pull Ups

2 Rounds
28 TTB
28 Burpees

Saturday 28/4/2012

TEAM WOD:

1km ROW
30 HSPU
50 Pistols

100 DU
50 Pull Ups
100 Air Squat

100 Box Jumps
100 HR Push Ups
100 Swings

100 Sit Ups
50 TTB/K2E
30 Burpees

Friday 27/4/12

WOD

5 rounds for time of:

18Thrusters
9  Push Ups HR
18 OHS
9 TTB

Thursday 26/4/12

WOD:
 3 rounds for time of:

21-15-9

DL
Burpees Pull Ups
HSPU
DU

Wednesday 25/4/12

WOD:

20 min Amrap of :

 5 Front Squat
10 Push Ups HR
15 Sit Ups
10m Bear Crawl

Tuesday 24/4/2012

WOD

TABATA :

8 sets -20secs work/10secs rest in each exersise

ROW
HSPU
Push Press
Pull Ups
SDLHP

Monday 23/4/12

 WOD :

3 ROunds for time Of:

10 TGU
20 Burpees/20Kcal Row
30 Wall Balls
40 Pull Ups
50 DU

Saturday 21/4/2012

WOD :

100 Wall Balls
20 DU
80 Push Ups
20 DU
60 Pull Ups
20 DU
40 Thrusters
20 DU

Friday 20/4/12

WOD :

" DIANE "

FOR TIME :

21-15-9

HSPU
DL @100/70kg

Τhursday 19/4/12

WOD

5 Rounds for time of:

200m Run
20 Swings
20 TTB
20 Burpees - Plate

Tuesday 17/4/12

WOD:

3rounds for Time of :

400m run
40 push ups
80 du
80 sit ups

Monday 16/4/12

100m Lunges
100m back sprint

Complete 10 rounds

Sunday 15/4/12

Xronia polla me ugeia!!! Xristos Anesti!!!!!!!

Euxomai se olo ton Kosmo oti kalutero!!!!


Marianna Tzourtzek

Crossfit Hellas

Thursday 12/4/12

Wod:


20 min amrap of:


400 m run
Max pull ups

Wednesday 11/4/12

WOD 1 : "Warm Up - Annie"

50-40-30-20-10

DU/Sit Ups

WOD 2:

4 ROunds for time of :

30 Swings
15 Wall Balls

Tuesday 10/4/12

WOD:

10,9,8,7,6,5,4,3,2,1

Burpees Pull Ups
KB Snatch
DeadLift

Monday 9/4/12

WOD:


3 rounds for time of :

9 HSPU
15 Front Squat
21 Pull Ups

 

Saturday 7/4/12

WOD:

5 rounds for time of :

10  reps 2 fer 1's
20 DU

Friday 6/4/12

WOD:
10 min AMRAP of :

10m OH Lunges @15kg
10 Pull Ups
10 Thrusters

10 min Rest

10min AMRAP of:

10 Clean & Jerk
10 Burpees Broad Jump

Thursday 5/4/12

WOD 1 :

3 ROUNDS FOR TIME OF:

400m RUN
20 DL
30 TTB


WOD 2:

3 ROUNDS FOR TIME OF:

30 Wall Balls
40 DU
50 Push ups

Wednesday 4/4/2012

AM :

WOD 1:

 FOR TIME :
30 OHS
21Pull Ups
30 OHS
15 Pull Ups
30 OHS
9 Pull Ups

PM :

WOD  2:

12min AMRAP of:
10 Thrusters
10 Box Jumps

Tuesday 3/4/12

WOD:

4 Rounds for time of:

25 TGU
25 Pull Ups
25 Power Clean
25  Burpees Box Jump

Monday 2/4/12

WOD:

AM :
2 Rounds for time of:

200m Run
100 Squats
50 TTB
25Kb Snatch

PM :

 for time :

50 Wall Balls
100 Squats
50 Push Ups
100 DU
50 Pull Ups
100 Lunges