CrossFit Hellas

Thursday1/3/12

2012-02-29T23:18:00.001+02:00

For time:

25 double unders
-15 front squats
-25 wall balls
-15 deadlifts
-25 knees-to-elbows
-15 power cleans
-25 air squats
-15 shoulder-to-overheads
-25 burpees
-25 double unders
-

Wednesday 29/2/12

2012-02-28T23:37:00.000+02:00

WOD:

15mins AMRAP OF:

3 Thrusters
5 TTB
7 pull ups

Tuesday 28/2/12

2012-02-27T23:52:00.000+02:00

WOD:

Filthy Fifty

50 Box Jumps
50 Jumping Pull Ups
50 Swings @16kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press @40kg/15kg
50 Back extensions
50 Wall Balls
50 Burpees
50 Double Unders

Determined for More: Marianna Tzourtzek

2012-02-25T15:15:00.002+02:00

Today CrossFit Games Site 2012 has its eyes on Greece and hosts my biography :

Check below the link to read the article

Determined for More : Marianna Tzourtzek

Have a great 3 days off. See you on Tuesday!

Friday 24/2/12

2012-02-24T00:19:00.000+02:00

WOD 12.1

7mins AMRAP OF:

BURPEES

Thursday 23/2/12

2012-02-22T22:47:00.000+02:00

Technique :

DEADLIFT

WOD:

5min AMRAP of:

5 DL
10 Lateral Burpees

3min rest

5min AMRAP of:

5 OHS
10 Pull Ups

3min Rest

5min AMRAP of:

5 HSPU
10 Squat Clean

Wednesday 22/2/12

2012-02-21T23:48:00.000+02:00

Το μάθημα της Τετάρτης μεταφέρεται στις 17.30μ.μ. και θα ισχύσει από αύριο 22/2/12.

WOD:

6 Rounds for time of :

Squat : 80-64-50-32-16-8
KB swings 40-32-25-16-8-4
Burpees 20-16-12-8-4-2

Tuesday 21/2/12

2012-02-20T23:35:00.002+02:00

Technique : THRUSTER

VIRTUAL FRAN:

3 ROUNDS FOR TIME OF: ( NO rest between ROUNDS!!!)

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
( 1st ROUND)

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
( 2nd ROUND)

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
(3rd ROUND)

Monday 20/2/12

2012-02-19T20:35:00.000+02:00

WOD:

"GIVE ME TEN"

10 rounds for time:

10 Walking Lunges
10 Push ups

Sunday 19/2/12

2012-02-19T12:35:00.000+02:00

AM : 30min Run

PM: Rest DAY.......

Saturday 18/2/12

2012-02-18T01:48:00.002+02:00

WOD:

3 rounds for time of

400m Run
20 Standing Broad Jumps (every 10m 10 Burpees)
30 TTB
40 Sit Ups
50 Push Ups

Friday 17/2/12

2012-02-16T23:02:00.000+02:00

TECHNIQUE : OHS( overhead Squat )

WOD:

5 ROUNDS of:

20 Swings
20 Push Ups
20 OHS
20 Pull Ups
20 Burpees

Thursday 16/2/12

2012-02-15T23:42:00.000+02:00

WOD:

10 min Amrap of :

15 Power Snatch @25/35kg
30 Double Unders

10mins Rest

10 min Amrap of :

15 Clean + Jerk / Thrusters
30 Box Jumps/ Wall Ball

Wednesday 15/2/12

2012-02-14T23:19:00.000+02:00

WOD:

Complex:

20 mins AMRAP OF:

5 DeadLifts
5 Hang Power Clean
5 Front Squat
5 Push press
5 Back Squat

Tuesday 14/2/12

2012-02-13T21:44:00.000+02:00

Valentine's WOD

4 rounds for time of:

14 Wall Balls
14 Push Ups
14 Pull Ups
14 Bear Crawls
14 Lunges
14 Swings
14 HPDL

Monday 13/2/2012

2012-02-12T22:07:00.000+02:00

AM:

21-18-15-12

Pull Ups
Knees to Elbows
50 Squat in every round

PM:

20 Rounds of :
5 swings
5 push ups
5 Sit Ups
5 Squat

Saturday 11/2/12

2012-02-10T22:36:00.000+02:00

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

Swings
Burpees
Thrusters

10min rest

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

Thrusters
Burpees
Swings

Friday 10/2/2012

2012-02-09T23:18:00.000+02:00

WOD:

20min Amrap of :

30m Bear Crawl
30m Broad Jump
10 TTB
10 Pull Ups

Thursday 9/2/2012

2012-02-08T23:39:00.000+02:00

TECHNIQUE: Overhead Squat ( OHS)

WOD:

5 rounds for time of :

50 DU
20 OHS

Και φυσικα το εννοω με την φωτογραφια ΠΑΙΔΕΣ!!!

Wednesday 8/2/12

2012-02-07T23:55:00.000+02:00

5 min Hang Power Clean
4 min HSPU/ Strict Pull Ups
3 min Burpees
2 min Squats
1 min Hang Power Snatches

Tuesday 7/2/12

2012-02-06T22:05:00.000+02:00

Technique:

DEAD LIFT

WOD :

100 Reps Deadlift

each time you stop you have to complete:

30 Sit Ups+ 20 DU ( 50singles) + 10 Pull Ups

Monday 6/2/12

2012-02-05T20:53:00.001+02:00

WOD:

10 rounds for time of:

40 Squats
30 Sit Ups
20 Push Ups
10 HSPU( handstand Push Ups)

Saturday 4/2/12

2012-02-03T21:49:00.000+02:00

WOD for Hard workers

30m Bear Crawl
10 Push Ups
10 Rounds OF : Bear Complex

Friday 3/2/12

2012-02-02T23:13:00.001+02:00

Open CrossFIt Games 2012 - Registration

WOD:

20min AMRAP of :

5 HSPU/10 Ring Push Ups
10 pistols
15 Swings

Τhursday 2/2/12

2012-02-01T22:09:00.001+02:00

Warm Up

2 Rounds
20 Push Ups
30 DU
20 Burpees
30 DU
20 Back Extensions

WOD:

5 rounds for time of :

10DL
20TTB
30 Push Ups
150 m Suicide RUN
30 Push Ups
20 TTB
10 DL

Wednesday 1/2/12

2012-02-01T00:19:00.001+02:00

Καλο μηνα ΠΑΙΔΕΣ!!!

AMRAP 5mins of :

5 Thrusters
10 Push Ups

2 min Rest

AMRAP 5 mins of:

5 Burpees
10 HPDL

2 min Rest

AMRAP 5min of:

5 Pull Ups
10 Wall Balls

Tuesday 31/1/12

2012-01-30T22:14:00.000+02:00

"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

2012-01-29T21:33:00.000+02:00

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

Sunday 29/1/12

2012-01-29T00:00:00.000+02:00

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

Saturday 28/1/12

2012-01-28T09:06:00.000+02:00

WOD :

"The Chief"

3min max rounds

repeat for 5 cycles

3 Power Clean
6 push Ups
9 Squats

Friday 27/1/12

2012-01-26T23:44:00.001+02:00

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

2012-01-25T23:33:00.000+02:00

3 rounds for time of

800m Run
30 Push Ups
30 Push press

Wednesday 25/1/12

2012-01-24T23:10:00.000+02:00

WOD

100 Thrusters For time

in every min 3 Burpees

Love ya Guys!

Tuesday 24/1/12

2012-01-24T00:05:00.000+02:00

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

2012-01-22T23:30:00.000+02:00

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

2012-01-21T00:59:00.000+02:00

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

2012-01-20T00:34:00.001+02:00

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

2012-01-19T12:21:00.000+02:00

3 rounds for time of :

Run 400m
100 Squats
50 Knees to elbows/TTB

Wednesday 18/1/12

2012-01-17T21:52:00.000+02:00

WOD :

10 Rounds of :

10 Swings
10 Push Ups
10 Thrusters

What is CrossFit?

2012-01-17T09:11:00.000+02:00

Tuesday 17/1/12

2012-01-16T22:32:00.000+02:00

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

2012-01-16T01:42:00.000+02:00

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

2012-01-15T16:34:00.000+02:00

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

Saturday 14/1/12

2012-01-14T00:14:00.000+02:00

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

2012-01-12T23:09:00.000+02:00

Technique :

Power Snatch

Randy :

FOR TIME : 75 Power Snatch

Focused on Stretching

Thursday 12/1/12

2012-01-11T23:31:00.000+02:00

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

2012-01-10T23:16:00.000+02:00

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

2012-01-09T23:04:00.000+02:00

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

2012-01-08T16:57:00.000+02:00

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

2012-01-06T23:47:00.000+02:00

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

2012-01-05T23:19:00.001+02:00

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

2012-01-04T23:03:00.000+02:00

WOD:

20min Amrap of :

30 Lateral Burpees
60 Dead Lift
30 Swings
30 DU

Wednesday 4/1/12

2012-01-04T00:24:00.000+02:00

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

2012-01-03T00:57:00.000+02:00

WOD at Track

10 rounds for time of:

100m Lunges
100m Sprint

good luck!

Monday 2/1/12

2012-01-02T01:33:00.002+02:00

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

Saturday 31/12/11

2011-12-30T23:22:00.000+02:00

WOD

10,9,8,7,6,5,4,3,2,1 for time of:

Wall Climbs
Strict Pull Ups ( everytime you come off the bar =>3 Burpees)

Friday 30/12/2011

2011-12-29T21:29:00.000+02:00

WOD:

20min AMRAP:

10 Burpees
20 Lunges (10+10)
30 DU

Check this out : Meet the new Athletes of Lift Big & Eat Big

Thursday 29/11/2011

2011-12-28T22:47:00.000+02:00

WOD

5 rounds for time of:

200m Run
50 DU
5 HSPU

Wednesday 28/12/11

2011-12-28T00:48:00.000+02:00

WARM UP:
1 Km
Mobility

WOD:

Sprint Session:

1 x400m Sprint, 5min Walk Back Recovery
2x200m Sprint, 3min Walk Back Recovery
4x100m Sprint 1,5min Walk Back Recovery
8x50m Spint 45secs Walk Back Recovery

Sunday 25/12/2011

2011-12-25T19:38:00.000+02:00

Wishing each and every one of you a wonderful Christmas -

strength, health & happiness!

Friday 23/11/2011

2011-12-23T14:57:00.000+02:00

WOD:

"Updown Angie"

100 Air Squats
100 Sit Ups
100 Push Ups
100 Pull Ups

Thursday 22/11/2011

2011-12-22T01:43:00.000+02:00

WOD:

Track Session:

10 Rounds :

100 m Sprint
100m Back Standing Broad Jump

90''rest Between Rounds.

Wednesday 21/12/11

2011-12-21T00:12:00.001+02:00

Xmas Party WOD:

CHIPPER:

10m Lunges OH @10kg
21 DeadLifts
10m Lunges OH @10 Kg
15Swings
10m Lunges OH @10 Kg
9Wall Balls
10m Lunges OH @10 Kg
21 TTB
10m Lunges OH @10 Kg
15Burpees
10m Lunges OH @10 Kg
9 HSPU
10m Lunges OH @10 Kg

Merry Xmas Sweeties........See ya soon! I wish you Great Healthy Holidays and we catch up soon ! Please...Dont eat and drink so much..cause CrossFit will be hard on you after holidays!

Regards

Marianna Tzourtzek

CrossFit Hellas

Tuesday 20/12/11

2011-12-19T23:46:00.000+02:00

TEAM WOD:

50 DU x2
25 Box Jump x2
50 DU x2
25 Thruster x2
50 DU
25 Ring Push Ups x2
50 DUx2
25 Pull Ups x2

Monday .19/12/2011

2011-12-19T00:23:00.000+02:00

WOD:

Lefteris AM WOD:

" McClaskey"
3 rounds for time of:

9MU
15 Burpees Pull Up
21 Pull Ups
800m Run

PM WOD:
" BARBARA"

5 rounds For time of :

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squat

3min rest btw rounds.

Indoor Rowing National Championship 2011

2011-12-18T11:11:00.003+02:00

Saturday 17th December 2011 at Renti area was organised by Concept II and All about Sports the National Championship Indoor Rowing for 2011.

The races were 1km with Categories Men and Women and scaled by age, Team Race 4km Men , Women and Mixed by 4 members each team.

CrossFit Hellas was there! Individually and as a Team!

Individual 1km :

Marianna Tzourtzek :1st Place
Plamantoura Georgia : 5th Place
Katsira Fotini : 7th Place

And TEAM : 4th Place with time 15.33'' at 4km.

Marianna Tzourtzek
Georgia Plamantoura
Magda Zambetakis
Katsira Fotini

I am more than satisfied with the performance of my athletes and CrossFit Hellas. I have to say thanks to the girls join my team and we are now more than family! Our Journey looks awesome!

Special Thanks to Makis Gazis who trained me the last 2 months in rowing and to Concept II and All About Sports. They hosted me at their place for my indoor rowing training!And of course my Super Coach Andy Mckenzie!!!

The event was well organised and we had so much fun !!!

See You Next YEAR!

Oh SUNDAY 18th December 2011 is...a REST DAY!!!

Saturday 17/12/11

2011-12-17T00:00:00.000+02:00

WOD:

Nancy:

5 rounds for time of:

400m RUN
15 OHS

Friday 16/12/11

2011-12-15T23:21:00.000+02:00

WOD:

"Brenton"

5 rounds for time of:

30m Bear Crawl
30m Standing Broad Jump
every 5 Jumps do 3 Burpees

Thursday 15/12/11

2011-12-15T15:19:00.000+02:00

Technique : Kipping Pull Ups

WOD:

CHIPPER:

100 DU
90 Push Ups
80 Lunges
70 Sit Ups
60 Shuttle Run
50 Pull Ups
40 Wall Balls
30 Dead Lifts
20 Thrusters
10Burpees

Wednesday 14/12/11

2011-12-13T22:47:00.001+02:00

Warrm Up:

Hardle Game

WOD :

3 min Run 12m Shuttle RUN: Max Reps
30'' Rest
1min DU : Max Reps
30'' Rest
2 min Clean + Jerk : Max Reps
30'' Rest
2min Push Ups: Max Reps
30'' Rest

Tuesday 13/12/11

2011-12-12T22:35:00.000+02:00

Warm Up : Burpees Game

WOD :

"DATING SAGE" :

5 rounds for time of :

10 Snatch
15 Pull Ups
20 Thrusters

Monday .12/12/2011

2011-12-11T23:49:00.000+02:00

Warm up

Technique: Push Press

WOD : "JACK"
20min AMRAP:

10 Push Press
10 Kb Swings
10 Box Jumps

Sunday 11/12/11

2011-12-11T12:59:00.000+02:00

Today:

Rest Day!

Saturday 10/12/2011

2011-12-10T19:43:00.000+02:00

Warm Up

TEAM WOD:

100 Pull ups
DEAD HANG on the bar

300 DU
DL hang bars

100 Wall Balls
Planche

300 sit ups
Rin Support

Friday 9/11/2011

2011-12-08T20:30:00.000+02:00

Warm Up!

Technique: Hang Squat Clean

WOD :

18-16 -14-12-10

Hang Clean Thrusters
Toes to Ring

in every round : 25 DU + 3 HPSU ( strict)

Thursday 8/12/11

2011-12-07T23:17:00.000+02:00

Warm Up

Partner Skills

TEAM WOD:

100m Partner Carry1
100 Pull Ups
100m partner Carry2
100 Ring Push Ups
100m partner Carry 3
100 Burpees
100m Bear Crawl
100 Partner Sit Ups Med Ball
100m Crab Walk
100 Partner Push Ups

That would be real Fun!

Wednesday 7/12/2011

2011-12-06T22:57:00.000+02:00

Warm Up

WOD:
TABATTA

8 sets 20'' ON , 10'' OFF

Swings
Burpees
Sit Ups
Thrusters

Tuesday 6/12/11

2011-12-06T00:15:00.000+02:00

Warm Jump :)

WOD : London Throwdown WOD 3:

FOR TIME:
100 DU
30 K2E - Pull Ups
30 Hang Snatch
100 DU

Monday .5/12/2011

2011-12-04T21:56:00.000+02:00

Warm Up:

10 Push Ups
20 Pull Ups
30 Wall Balls
40 Sit Ups
50 Back Extensions

Technique : Push Jerk ( Jerk Press)

WOD : " HAMMER"

5 Rounds for time of:

5 Power Clean
10 Front Squats
5 Jerk Press
20 Pull Ups

*90secs Rest Between

Crossfit Gymnastics Trainer Courses

2011-12-04T14:57:00.002+02:00

I am very proud to announce that i am a part of CrossFit Gymnastics team and we run the courses all over the world to teach and train people who love CrossFit and want to specialize or learn new things about Gymnastics!

We embrace the philosophy of gymnastics as guide lines for our careers and lives. Passion is our source and perfection our goal: beautiful images, powerful bodies, graceful moves and profound film - this is our unique mix as the CF Gymnastics Team exclusively specializing on the course.

19th Of November out course took place in Padova at CrossFit Padova . It was my first time i was there and i can tell that i really liked Italian food and culture. In this weekend we were 4 coaches, Jeff Tucker the leader and Dusty Hyland, Sean Lind and me ( Marianna Tzourtzek). Attendees were 45 people so we had lots of things to do and make them sure that the course will be succeed.

Amazing weekend with amazing trainers and athletes in one of the best CrossFti boxes i ve been in my life! We look forward to catch up again soon !
Please enjoy the action and the spirit of the course and feel free to contact us with comments and questions. If you are interested about the Course then dont think about it! Go and register for the next one! http://www.crossfit.com/cf-info/specialty_certs.html#4

Sunday 4/12/11

2011-12-04T11:36:00.000+02:00

Sunday is officially Rest DAY!

Saturday 3/12/11

2011-12-03T01:45:00.001+02:00

Warm up

Technique: push Press

WOD:

20min AMRAP of:

30 DU
20 Push Press
30 Pull Ups

Friday 2/12/2011

2011-12-02T00:01:00.001+02:00

Warm Up

10 min CINDY

WOD:

6 rounds for time of:

4 TGU
60secs Arm Planche on rings
10 TTB

3 rounds for time of:

50 Barbel OH walking Lunges
21 Burpees

Thursday 1/12/11

2011-11-30T22:04:00.000+02:00

New month is starting...

Lets say that this month will be harder because of Xmas! Lot of WODs will come and i ll def give you hard time ! Keep Up Guys! Have Fun and dont forget to smile!

Thursday's WOD:

Warm Up

30 Wall Balls
15 Push Ups
30 Air Squat
15 Pull Ups
30 Swings
15 Burpees

WOD: "Grace"

30 reps of Clean & Jerk @40kg/60kg
As Fast as possible

Wednesday 30/11/2011

2011-11-30T00:01:00.000+02:00

Warm Up

Technique : Swing - Goblet Squat

WOD

5 rounds for time of :

5 Strict Pull Ups
10 HSPU
15 Thrusters
20 Swing - Goblet Squat

Tuesday 29/11/11

2011-11-28T22:51:00.000+02:00

Warm Up

Gymnastic Skilled

WOD:

5 rounds for time of:

400m Run
30 DU
30 Wall Balls

Monday 28/11/2011

2011-11-28T16:30:00.000+02:00

Warm Up

3 rounds of:

10 Push Ups
20 Sit ups
30 Burpees
40 Air Squat
50 DU/100 Singles

WOD:

"HAPPY MONDAY"

15min Amrap of:

5 DeadLift
10 lateral Burpees

I AM BACK!!!!

Sunday 27/11/11

2011-11-27T00:37:00.000+02:00

Sunday is ..a Rest Day!

Have fun!

Saturday 26/11/2011

2011-11-26T02:20:00.000+02:00

Warm Up

WOD
Helen 3 rounds for time of:

400m Run
21 Swings
12 Pull Ups

in every round 15 HSPU and then continue to the next one!

Friday 25/11/2011

2011-11-25T02:52:00.000+02:00

Warm Up

WOD

10 min Amrap of :

40 DU
30 Knees to Elbows/Toes to Bar
20 Swings

Thursday 24/11/11

2011-11-23T23:08:00.000+02:00

Warm Up

WOD :

100 Burpee- Pull Ups

Wednesday 23/10/2011

2011-11-23T02:52:00.000+02:00

Warm Up

WOD

10-1
OHS
Wall Ball
bear Crawls
Pull Ups ( strict)

Tuesday 22/11/11

2011-11-21T23:45:00.000+02:00

Warm Up

WOD

21 Swings
21 TTB
9 Wall Climbs
15 Swings
15 TTB
7Wall Climbs
9Swings
9TTB
5Wall Climbs

Monday 21/11/2011

2011-11-20T19:35:00.001+02:00

Warm Up

WOD:

50 Push Ups
25 Pull Ups
50 Push Ups
25 Air Squats
50 Push Ups
25 Sit Ups
50 Push Ups
25 Lunges ( Static)
50 Push Ups
25 Knees to Elbows

P.S. Post me your times in an email ...

Saturday 19/11/2011 - Sunday 20/11/2011

2011-11-18T19:28:00.001+02:00

Saturday + Sunday...are REST days!

Friday 18/11/2011

2011-11-18T00:14:00.000+02:00

Warm Up:

20 push ups
200m Run
20 Sit Ups
200m Run
10 Burpee Pull Ups
200 m Run

WOD:

16-14-12-10
Swings
Knees to Elbows
HPDL( high pull dead lift)

30 Burpees

8-6-4-2
Swings
Knees to Elbows
HPDL

ΥΓ.
Σαββατο 19.11.11 Κλειστά
Δευτερα 21.11.11 Open Gym 19.00-21.00
Τεταρτη 23,11.11 Μαζί
Παρασκευη 25.11.11 Open Gym 17.30-19.00
Σαββατο 26.11.11 Open Gym 11.00-13.00
Δευτερα 28.11.11 Open Gym 19.00-21.00

Τριτη 29.11.11 το προγραμμα μας επανερχεται κανονικα!

Thursday 17/11/11

2011-11-17T09:37:00.000+02:00

Warm Up

Build a great Handstand out of the wall

WOD

12 HSPU
15 DL @75%
25 Box Jumps
50 Pull Ups
100 Wall Balls
200 DU
400m RUN 10kg plate

Have Fun!

Wednesday 16/11/2011

2011-11-16T01:10:00.004+02:00

Warm Up

Technique : Push Press

KALSU WOD

FOR TIME:

100 Thrusters

every min on the min 5 Burpees

Tuesday 15/11/11

2011-11-15T00:22:00.000+02:00

Warm Up

Technique : Focused in Gymnastic Skills

WOD

15 min Amrap of:

10 TTB
5 DL

Monday 14/11/2011

2011-11-13T20:24:00.000+02:00

Warm Up

50 Back Extensions
25 Push Ups
50 DU
25 Air Squats
50 Sit Ups
25 Lunges

WOD

21 OHS
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 pull ups