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