Workout
Of The Day
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 […]
