WOD – theboxnews – CrossFit νέα για την Ελλάδα και τον κόσμο http://www.theboxnews.gr όλα τα νέα του CrossFit στην Ελλάδα και τον κόσμο Mon, 01 Aug 2016 15:58:25 +0000 en-US hourly 1 Το WOD του Σαββάτου 31/1/2015 http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%bf%cf%85-%cf%83%ce%b1%ce%b2%ce%b2%ce%ac%cf%84%ce%bf%cf%85-3112015/ http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%bf%cf%85-%cf%83%ce%b1%ce%b2%ce%b2%ce%ac%cf%84%ce%bf%cf%85-3112015/#respond Sat, 31 Jan 2015 09:35:18 +0000 http://www.theboxnews.gr/?p=6679

THRUSTERS-1

Warm up
Walking lunges

Workout
Complete as many rounds as possible in 15′ of
10 reps, thrusters @ 50/35kg
10 calories, skierg
10 reps, toes to bar

Cool down
Run

Πηγή: ATP LAB

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TOES-TO-BAR-tampakos

Warm up
Row

Workout 
For time
5 rounds of
Row, 250m
5 reps, ring muscle ups

Cool down
Stretching

Πηγή: ATP LAB

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Back squat (2)

Warm up
Back extensions

Workout
Snatch @ 95%
1.1.1.1.1

Back squat @ 90%
3.3.3

Cool down 
Sit ups

Πηγή: ATP LAB

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burpee box overs

Warm up
Row

Workout
For time
3 rounds of
Row, 500 meters
Run, 400 meters
15 reps, burpee box overs

Cooldown
Streching

Πηγή: ATP LAB

]]> http://www.theboxnews.gr/to-wod-%cf%84%ce%b7%cf%82-%cf%84%cf%81%ce%af%cf%84%ce%b7%cf%82-2712015/feed/ 0 Το WOD της Δευτέρας 26/1/2015 http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%ce%b4%ce%b5%cf%85%cf%84%ce%ad%cf%81%ce%b1%cf%82-2612015/ http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%ce%b4%ce%b5%cf%85%cf%84%ce%ad%cf%81%ce%b1%cf%82-2612015/#respond Mon, 26 Jan 2015 09:07:35 +0000 http://www.theboxnews.gr/?p=6658

hspu-4

Warm up
Spider-man walk

Workout
5 rounds of
12 reps, front squat 60/40kg
9 reps, hand stand push ups

Cooldown
Sit ups

Πηγή: ATP LAB

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hurdles-jump

Warm up
Hip mobility

Skill
High jump

Workout
8 sets of
6 hurdles jump + 20 meters sprint
Rest 3′ between

Cooldown
Run

Πηγή: ATP LAB

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RUN-FOR-TIME

Warm up
Hip extensions

Workout
For time
Run, 5 kilometers
Row, 5 kilometers

Cooldown
Ice bath

Πηγή: ATP LAB

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RUN-1

Warm up
Hip extensions

Workout
For time
Run, 5 kilometers
Row, 5 kilometers

Cooldown
Ice bath

Πηγή: ATP LAB

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ROWING

Warm up
Row

Workout
For time
Row, 2000 meters
75 reps, push ups

Cooldown
Back extensions

Πηγή: ATP LAB

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Ring muscle up2

Warm up
Shoulders mobility

Skill
Ring muscle up

Workout
5 sets of
60 seconds, hand stand hold against wall
Rest 2′ between

5 sets of
3 reps, strict ring muscle ups
Rest 90 seconds between

Cooldown
Sit ups

Πηγή: ATP LAB

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petridis-s2oh

Warm up
Squat

Workout
For time
100 reps, air squat
100 reps, shoulder to overhead 30/20kg
100 calories, row

Cooldown
Streching

Πηγή: ATP LAB

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SkiErg_1

Warm up
Skierg

Workout
Complete as many reps as possible in 10′ of
Calories, skierg
* start with 1000 meters run

Cooldown 
Run

Πηγή: ATP LAB

]]> http://www.theboxnews.gr/to-wod-%cf%84%ce%b7%cf%82-%ce%ba%cf%85%cf%81%ce%b9%ce%b1%ce%ba%ce%ae%cf%82-1812015/feed/ 0 Το WOD του Σαββάτου 17/1/2015 http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%bf%cf%85-%cf%83%ce%b1%ce%b2%ce%b2%ce%ac%cf%84%ce%bf%cf%85-1712015/ http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%bf%cf%85-%cf%83%ce%b1%ce%b2%ce%b2%ce%ac%cf%84%ce%bf%cf%85-1712015/#respond Sat, 17 Jan 2015 08:19:44 +0000 http://www.theboxnews.gr/?p=6599

snatch-2

Warm up 
Good mornings

Skill
Snatch balance

Workout
Every minute in the minute for 20′
1 rep, snatch @ 90% rm

Cooldown
Pull over

Πηγή: ATP LAB

]]> http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%bf%cf%85-%cf%83%ce%b1%ce%b2%ce%b2%ce%ac%cf%84%ce%bf%cf%85-1712015/feed/ 0 Το WOD της Πέμπτης 15/1/2015 http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%cf%80%ce%ad%ce%bc%cf%80%cf%84%ce%b7%cf%82-1512015/ http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%cf%80%ce%ad%ce%bc%cf%80%cf%84%ce%b7%cf%82-1512015/#respond Thu, 15 Jan 2015 15:18:43 +0000 http://www.theboxnews.gr/?p=6593

biking-1

Warm up
Bike

Workout
Bike, 10 kilometers
Row, 5 kilometers
Run, 2 kilometers

Cooldown
Strechin

Πηγή: ATP LAB

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MARIANNA-TZOURTZEK

Warm up 
Back extensions

Workout
3 rounds of
20 reps, pull ups
20 reps, front squat 60/40kg
Rest 60 seconds
15 reps, pull ups
15 reps, front squat 60/40kg
Rest 60 seconds
10 reps, pull ups
10 reps, front squat @60/40kg

Rest 5 minutes between rounds

Cooldown Row

Πηγή: ATP LAB

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Broad jump

Warm up
Skipping

Skill 
Broad jump

Workout 
10 sets of
Run, 100 meters
Rest 5′ between sets

Cooldown 
Run

Πηγή: ATP LAB

]]> http://www.theboxnews.gr/to-wod-%cf%84%ce%b7%cf%82-%cf%84%cf%81%ce%af%cf%84%ce%b7%cf%82-1312015/feed/ 0 To WOD της Κυριακής 11/1/2015 http://www.theboxnews.gr/to-wod-%cf%84%ce%b7%cf%82-%ce%ba%cf%85%cf%81%ce%b9%ce%b1%ce%ba%ce%ae%cf%82-1112015/ http://www.theboxnews.gr/to-wod-%cf%84%ce%b7%cf%82-%ce%ba%cf%85%cf%81%ce%b9%ce%b1%ce%ba%ce%ae%cf%82-1112015/#respond Sun, 11 Jan 2015 08:44:10 +0000 http://www.theboxnews.gr/?p=6577

wall ball shots

Warm up
Hip mobility

Workout
3 rounds for time of
Row, 750 meters
50 reps, wall ball shots 9/6kg
10 reps, ring mu

Cooldown
Stretching

Πηγή: ATP LAB

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shoulder to overhead

Warm up
Run

Workout
For time
Run, 2000 meters
30 reps, shoulder to overhead 70/45kg

Cooldown
Sit ups

Πηγή: ATP LAB

]]> http://www.theboxnews.gr/to-wod-%cf%84%ce%bf%cf%85-%cf%83%ce%b1%ce%b2%ce%b2%ce%ac%cf%84%ce%bf%cf%85-1012015/feed/ 0 Το WOD της Παρασκευής 9/1/2015 http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%cf%80%ce%b1%cf%81%ce%b1%cf%83%ce%ba%ce%b5%cf%85%ce%ae%cf%82-912015/ http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%cf%80%ce%b1%cf%81%ce%b1%cf%83%ce%ba%ce%b5%cf%85%ce%ae%cf%82-912015/#respond Fri, 09 Jan 2015 09:17:22 +0000 http://www.theboxnews.gr/?p=6570

 

imageWarm up
Hollow rocks

Skill
Front lever to ring muscle up

Workout
5 sets of
5 reps, deficit hand stand push ups against wall
Rest 2′ between

5 sets of
3 reps, L pull up + skin the cat
Rest 2′ between

Cooldown
Arch rocks

Πηγή: ATP LAB

]]> http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%cf%80%ce%b1%cf%81%ce%b1%cf%83%ce%ba%ce%b5%cf%85%ce%ae%cf%82-912015/feed/ 0 Το WOD της Τετάρτης 7/1/2015 http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%cf%84%ce%b5%cf%84%ce%ac%cf%81%cf%84%ce%b7%cf%82-712015/ http://www.theboxnews.gr/%cf%84%ce%bf-wod-%cf%84%ce%b7%cf%82-%cf%84%ce%b5%cf%84%ce%ac%cf%81%cf%84%ce%b7%cf%82-712015/#respond Wed, 07 Jan 2015 07:40:14 +0000 http://www.theboxnews.gr/?p=6553

ΚΒ-Swings

Warm up
Jump rope

Workout
For time
21.15.9 reps of
Kb swings 24/16kg
Pull ups
Push ups

Cooldown
Run

Πηγή: ATP LAB

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