For time
100 Pull ups
100 Push.ups.
100 Situps
100 Squats
Dimitris : 15.06
Stella: 17.59
Annie 50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Aristos: 5.09
Barbara
5 rounds tor time
20 Pull-ups
30 Push-ups
40 sit ups.
50 Squats.
Kostas: 25.19
Vana: 18.15 (3rnds)
Chelsea
Each min on the min for 30 min
5 Pull-ups
10 Push-ups
15 Squats.
Christine
3 rounds for time
500m row
12 dead lifts (body weight)
21 box jumps (24")
Cindy
AMRAP in 20 Minutes
5 Pull ups
10 Push ups
15 Squats
Andreas: 23 Rounds + 5 reps
Diane
21,15,9 Reps
Deadlift @ 100kg
HSPU's (Handstand Push
ups)
Stefanos: 3.48
Elizabeth
21, 15, 9 Reps for time
Clean @ 60kg
Ring dips
Aristos: 5.00
Dimitra: 13.58 Fran
21, 15, 9 Reps for time
Thrusters @ 40kg
Pull ups
Aristos: 2.14
Magda: 5.49 (20kg) Frelen
21 - 15 - 9
Thrusters (40kg)
Pull ups
Kettlebell swings (24kg)
Run 400 meters
Andreas: 10.15
Magda: 15.25 (20kg/16kg)
Grace
For time
30 Clean and Jerk @60kg
Aristos: 2.17
Magda: 3.43 (35kg) Helen
3 Rounds for time
400M run
21 KB swings @ 24kg
12 Pull ups
Aristos: 6.46
Magda: 11.26
Isabel
For time
30 Snatch @ 60kg
Jackie
For time
1000M row
50 Thrusters @ 20kg
30 Pull ups
Aristos:5.35
Peggy: 9.57 (red band 14kg bar) Karen
For time
150 Wall Ball shots
Stefanos:4.42
Magda: 9.07 Linda
For time
10!
Deadlift @ 1½ BW
Bench press @ BW
Clean @ ¾ BW
Aristos: 23.00
Mary
AMRAP in 20 Minutes
5 HSPU
10 Pistols
15 Pull ups
Aristos: 13 Rounds + 28 reps
Lianna: 8 rounds Nancy
5 rounds for time
400M run
15 OHS @ 40kg
Aristos: 9.40
Lynne
5 rounds for max reps
Bench press @ BW
Pull ups
Nicole
AMRAP in 20 minutes
400M run
Max pull ups
Stefanos: 171
Magda:85 Kelly
5 rounds for time
400M run
30 Box jumps @ 60cm
30 Wall ball shots @ 50cm
Fight Gone Bad
Total reps
3 rounds of 5 movements, 1 min each,
1 min rest between rounds
Wall ball shots @10kg
SDHP @ 35kg
Box jump @ 50cm
Push press @ 35kg
Row (score calories)
Aristos: 411reps
Filthy Fifty
For time
50 Box jumps @ 60cm
50 Jumping pull ups
50 KB swings 24kg
50 Walking lunge steps
50 Knees to elbows
50 Push press @ 20kg
50 Back extensions
50 Wall ball shots @ 10kg
50 Burpees
50 Double unders
Tabata [anything]
20 seconds work, 10 seconds rest, for 8 sets.
Can also be done in rounds of
different mvts (squats, push ups,
pull ups, sit ups) with 1 min break
between mvts
CrossFit Total
1 Rep Max
Squat
Nikos: 170kg
Press
Nikos: 85kg
Deadlift
Nikos: 220kg
2000mt Row
Nikos:6.22
5km Run:
Fotis:19.33
