Workout
Of The Day
07/05/2015
CrossFit Sport 1. practice clean for 20′ 2. for time 80 air squats 60 burpees 40 pull ups 20 power clean 10 wall climb time cap 15′ CrossFit Advanced 1. every 2′ for 10′, 5 hang power snatch 2. every […]
06/05/2015
CrossFit Sport 1. push press, every 2′, 5 reps 75% 2. dead lift, every 2′, 10 reps 55-60% 3. 8 rounds of 20 sit ups, 50 single unders CrossFit Advanced endurance 8:45
05/05/2015
CrossFit Sport 1. every 2′ for 10′, 5 reps front squat 75% 2. emom 5′, 10 kipping pull ups 3. amrap 8′, 10 push ups, 15 american swings, 20 air squats. CrossFit Advanced 1. every 2′ for 10′, 1 hang […]
04/05/2015
CrossFit Sport for time 100 single under 15-12-9-6 reps of thrusters 30/20kg, knees to elbows 100 single under 15-12-9-6 reps of wall ball, burpees 100 single unders time cap 17′ CrossFit Advanced 50 double under 21-15-9 reps of thrusters 40/25kg, […]
30/04/2015
CrossFit Sport 1. amrap 8′, 10 push press-10 pull ups, 12 push press-12 pull ups, 14 push press-14 pull ups, 16 push press-16 pull ups………….(bar 30/20kg) 2. 5 rounds of 100 single unders, 30 air squats, 20 sit ups. CrossFit […]
29/04/2015
CrossFit Sport 1. every 2′ for 10′, 4 reps front squat 2. for time 10 power clean 20 walk over the box 30 dead lift 40 t2b/knees to elbows 50 d.u/150 s.u. 40 t2b/knees to elbows 30 dead lift 20 […]
28/04/2015
CrossFit Sport warm up 50 burpees 1. every 2′ for 10′, 3 hang power clean 2. emom 6′, 5 burpees, 10 swings 20/12kg 3. half Chelsea, 15′ of 5 pull ups, 10 push ups, 15 squats on the minute CrossFit […]
27/04/2015
CrossFit Sport 1. every 2′ perform 1 max rep set of strict press, repeat 5 times 2. for time 21-15-9, wall ball, t2b/knees to elbows 3. 4 rounds of 10 walk over the box, 30m. overhead lunges 10/5kg CrossFit Advanced […]
24/042015
CrossFit Sport 1. emom 5′, 3 power clean+3 push press 2. amrap 7′, 7 t2b/knees to elbows, 7 sdlhp 20/12kg k.b., 7 ohs 20/15kg 3. 5*max hold L-sit, 5*20 back extensions CrossFit Advanced 1. Every 1:30” 8 reps power snatch, […]
23/04/2015
CrossFit Sport 1. Dead lift 5-5-5-5 2. amrap 6′ 10 wall ball 10 American swings 3. 3 rounds for time of 15 pull ups/25 ring rows, 50 single under CrossFit Advanced 1. amrap 5′ 1 wall climb, 5 burpee pull […]
22/04/2015
CrossFit Sport 1. practice strict rings muscle up 15′ 2. 5 rounds for time of 10 burpees, 10 t2b/knees to elbows, time cap 9′, remaining time amrap swings 20/12kg. CrossFit Advanced Gymnastics 8-9 (box Yfanet) Endurance* 9-10 (box Kalamaria) (*όσοι […]
21/04/2015
CrossFit Sport 1. practice power clean 10′ 2. emom 5′, 5 hang power clean, 5 strict pull ups, 3. emom 8′, 1′ 10 thrusters, 2′ 12 wall ball, 3′ 10 thrusters, 4′ 12 wall ball, 5′ 10 thrusters………………………
20/04/2015
CrossFit Sport 1. every 2′ for 10′, 10 reps back squat (50% of 1 max rep) 2. 15-12-9-6 reps of knees 2 elbows, berpees, push press 3. 100 sit ups CrossFit Advanced 1. every 2′ for 8′, 2 hang power […]
17/04/2015
1. practice kipping pull ups or butterfly 10′ 2. in front of the clock for 14 minutes 0-2′ max rep pull ups, 2′-3′ rest, 3′-5′ max rep burpees, 5′-6′ rest 6′-8′ max rep thrusters, sport 30kg/20, competition 40/25kg, 8′-9′ rest [
07/04/2015
CrossFit Sport 1. emom 5′, 5 dead lift 75% 2. amrap 8′, 10 wall bal, 10 t2b 3. emom 10′, 1′ 15 hollow rock, 2′ 15 superman rock,………… CrossFit Advanced 1. every 2′ for 10′ perform, 10 burpees+1 power clean+1 […]
16/04/2015
CrossFit Sport 1. dead lift snatch grip 5×5, 2. emom 8′, 1′ 15 american swings, 2′ 13 burpees, 3′ 15 am. swings…… 3. emom 10′, 1′ L-sit, 2′ 1 leglees rope climb, 3′ L-sit………. CrossFit Advanced 1. practice clean &
14/04/2015
CrossFit Sport 1. emom 5′, 1 power clean+4 front squat 2. amrap 12′, 15 wall ball, 12 swings, 9 pull ups 3. 3 rounds for time of 50 double unders/150 s.u., 35 sit ups CrossFit Advanced 1. back squat 5 […]
08/04/2015
CrossFit Sport For time 120 double unders/300 single unders, 100 squats, 80 push ups, 60 lunges each leg 10/5kg overhead, 40 push press 35/20kg, 25 strict pull ups with 10kg vest if necessary Μην ξεχνάτε gymnastics με Μιχάλη στην Υφανέτ […]
09/04/2015
1. every 2′ for 10′, 8 reps 60% back squat+8 t2b 2. amrap 10′, 12 thrusters 30/20kg, 9 burpees over bar, 6 pull ups 3. 3 rounds for time of 25 sit ups, 25 back extensions, 25 push ups.
15/04/2015
CrossFit Sport 1. amrap 1′ push press 35kg, 1′ rest, repeat 4 rounds 2. emom 5′, max rep strict pull ups, count worst set 3. emom 8′, 12-15 thrusters 20/15kg 4. 3 rounds of 15 ring push ups, 25 back […]
