Wednesday30/5/2012

ADVANCED : 16.30

WOD 1
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
135/95 lbs
Scoring: Time

WOD 2
50 Pull Ups
100 Push Ups
200 Squats
Scoring: Time


17.30 WOD:

15min AMRAP

3 Burpees
6 Swings
9 Thrusters
12 Sit Ups KB

WOD 2 :

ANNIE

Thursday 24/5/12

THURSDAY:

10 rounds of :

5 Strict pull ups
7 Swings
9 Burpees
12 Sit ups

FRIDAY:
3 rounds for time of:

100 m Run
10 Push Ups HR
100m Run
10 Strict Pull Ups
100 m Run
10 HPDL
100 m Run
10 HSPU ή Ring Rows


Saturday:

 20 min AMRAP

15 Thrusters
15 Wall Balls


Monday:

30 Wall Balls
15 Pull Ups
30 Lunges OH @10kg
15 Burpees
30 Pistols
15 DL
30 Push Ups
15 Pull Ups
30 Thrusters
15 HSPU


Tuesday


100 OHS

everytime you stop 10 Burpees

Wednesday 23/5/12

WOD;

FRAN

21-15-9

Thrusters / Pull Ups

Tuesday 22/5/12

WOD: 5 rounds for time of:

100/80/60/40/20 Double Unders
3 Cindy
5 Heavy Thrusters

Monday 21/5/12

WOD:

5 rounds of

21 Lunges with OH @10kg
21 HPDL
21 Cal Row
21 Push ups HR

Saturday 19/5/12

WOD:

10 rounds ( not necessary if it's not possible )

10burpees
10 Wall Balls
10 Sit ups
10 Push Ups
10 Swings
10 thrusters
10 Pull Ups
10 Air Squat
10Push press

Friday 18/5/12

AM WOD:

5 ROUNDS

10 HSPU
5 Clean & Jerk
50 DU

PM WOD:
400m Run
50 Thrusters
30 Wall Balls
30 Push Ups
20 HPDL
every time you stop  10 Sit ups with Medicine
400m Run


OPEN HOURS:
 Friday :10-13.00, 17.00-19.00
Saturday : 11-14.00
Monday : 11.30-13.00, 17.00-22.00

I AM looking forward to see you again on Tuesday

Thursday 17/5/12

WOD:

10 mins Cindy
5 Pull Ups
10 Push Ups
15 Air Squat

15 mins Amrap

10m Bear Crawl
10 Burpees
10m Bear Crawl
10 thrusters

Wednesday 16/5/12

 AM WOD:

3-5-7-9-12-15-12-9-7-5-3

Snatch
Burpees

PM WOD 1:
 10 Rounds for time of
10 Wall Balls
10 Push Ups
10 HPDL

WOD 2:

2 rounds for time of :

25 Burpees
50 Sit Ups
25Swings
50 Air Squat 

Tuesday 15/5/12

WOD

5 rounds for time of :

15 Pull Ups
10 TTB/K2E
21 Walking Lunges @10/20kg OH

Monday 14/5/12

  ΛΟΓΩ ΕΚΤΑΚΤΗΣ ΑΠΟΥΣΙΑΣ ΜΟΥ ΠΡΟΣΩΠΙΚΟΥ ΚΟΛΛΗΜΑΤΟΣΔΕΝ ΘΑ ΜΠΟΡΕΣΩ ΝΑ ΕΙΜΑΙ ΣΤΑ ΜΑΘΗΜΑΤΑ ΣΗΜΕΡΑ 14/5/12. ΟΜΩΣ ΜΠΟΡΕΙΤΕ ΝΑ ΠΑΤΕ ΤΙΣ OPEN GYM  ΩΡΕΣ 11.30-13.00 ΚΑΙ 17.00-22.00 ΚΑΙ ΝΑ ΚΑΝΕΤΕ ΤΟ ΠΡΟΓΡΑΜΜΑ ΣΑΣ ! ΣΥΓΝΩΜΗ ΚΑΙ ΕΥΧΑΡΙΣΤΩ ΓΙΑ ΤΗΝ ΚΑΤΑΝΟΗΣΗ.


AM WOD:

 6 mins AMRAP OF :
3 HSPU
5 HR Push Ups
7 TTB

4mins Rest

6mins AMRAP :

3 Clean & Jerk
10 DU

4 mins Rest

2 ROUNDS


PM :
100 KB Swings
100 Push Ups
100 Sit Ups
100 Air Squat
every time you stop Penalty : 10 DU

Saturday 12/5/12

WOD:

6mins Swings
5mins DU
4 mins TTB/Knees to Elbows
3mins Burpees
2mins OHS/Push Press

REST.....

Friday 11/5/12

WOD:

3 Rounds for Time of:

200m Run
21 Pull Ups
15 TTB/Knees to Elbows
9 Thrusters

Thursday 10/5/12

WOD
 100 DU
25 Burpees
35Pull Ups
45Box Jumps
55 HPDL
65 Lunges OH @10kg
100 DU

Wednesday 9/5/12

WOD

AM:  Γηπεδο Καλλιθεας -  Γρηγοριου λαμπρακη
3 Rounds for time of:

400m Run
100 Push Ups
100 DU

PM : 17.30pm

WOD Advanced :

3 Rounds for time of:

30 Push press
50 Pistols Alternative
20 HSPU

WOD: Novice

6mins AMRAP of :
10 Swings
20 Sit ups
 4mins Rest

6mins AMRAP of:
 10Knees to Elbows
20  Alternative Lunges

Tuesday 8/5/12

WOD

18min Amrap of :

5 Clean
10 Burpees over Bar
15 sit ups
20 DU

Monday 7/5/12

WOD:

 FGB

3 rounds
1min per exercise NON Stop
Wall Balls
Box Jump
Push Press
SDLHP
ROW
1min rest btw rounds

Saturday 5/5/12

WOD:

ΓΕΩΡΓΙΑ:

FOR TIME:
50 Strict Pull Ups
100 Push Ups
5Km RUN

 

WOD :

"WHITTEN"

5 Rounds for time of:

22 KB Swings
22 Box Jumps
400m RUN
22 Burpees
22 Wall Balls

 Feel Free to order ! Info : tziourtzekmarianna@gmail.com

Friday 4/5/12

WOD AM:

3 rounds for time of :

200m RUn
50 Air Squat
40 Sit Ups
30 HPDL
20 Box Jumps


WOD ADVANCED : 16,00-17.00 pm

5 Rounds for time of :

10 RIng Dips
15 Pull Ups
20 HSPU


PM WOD :

2 rounds for time of

200m Run
50 Air Squat
200 Singles
50  Sit Ups
25 Pull Ups 

 

Support me  to go at European Regionals 2012 in Copenhagen 25th-27th May.(Available also in white).Order the shirt !! Info: tziourtzekmarianna@gmail.com

Thursday 3/5/12

WOD

6min AMRAP of

10m Bear Crawl
10m Standing Broad Jump
10 Pull Ups

 4mins REST

6mins AMRAP of:

2 DL
4 HR Push Ups
6 TTB

4 mins Rest

With this shirt you support me ( Marianna Tzourtzek ) and my participation at European Regionals CrossFit Games 2012 in Copenhagen 25th - 27th May 2012!

Wednesday 2/5/12

WOD:

10,9,8,7,6,5,4,3,2,1  FOR TIME:

OHS
Burpees
DU
Swings