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

FRAN DAY

Warm up as we know...


WOD _ FRAN_ PAIN KILLER

21-15-9 Rxed of course!


30kg:F/40kg:M

Thrusters
Pull ups

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

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

 

Special Thanks to Primal CrossFit Volos and Mr. Rigas!

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

Guts

Warm up 10 min of dynamic exercises

Stretching 5 min

Technique : DU Double unders 15 min


WORKOUT SPECIAL couplet GUTS:
wod 1:
3 rounds for time:

9 Push press

7 Knees to elbows

6 Heavy back squats

WOD 2:

3 rounds for time:

15  pull ups

10 ring dips

100m  sandbag @15kg  Run

Dark Long Night

Warm up : 15min  Duck /spider/ bear crawl/crab walk- every side sit ups!
750m Row

Stretching10 min


WOD: 5kg vest 3 rounds


4 HSPU
400 m Run
5 KB swings
10  Burpees