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Athlete Date Sort Location Workout Name Description Results
Antonis Karayioryi 03/19/2015 CrossFit Larnaca None 19/3
WOD
For Time
100 Burpees Box Jump Overs 24/20

 10m 07s
Performed as RX
Antonis Karayioryi 03/12/2015 CrossFit Larnaca None WOD
Benchmark WOD
Karen
For time:
150 Wall ball shots, 20lb/14lb

For Beginners
+
Fran
Three rounds, 21-15- and 9 reps, for time of:
43kg/29kg Thrusters
Pull-ups
For Advanced
7m 50s
Performed as RX
Antonis Karayioryi 03/11/2015 CrossFit Larnaca None WOD
15' AMRAP
5 Push Press 60kg/30kg
10 box jumps 24/20
15 V-SITUPS
 12 rounds 0 reps
Workout Scaled
Antonis Karayioryi 02/26/2015 CrossFit Larnaca None 5km run

Post your results in TrackmyPr's 5km MY PR'S		 25m 20s
Performed as RX
Antonis Karayioryi 02/25/2015 CrossFit Larnaca None Tabata
Different score for each
abata Du
1 min rest
Tabata box over
1min rest
Tabata b swings
AMRAP for each TABATA individually eg 50/40/20		 298 reps
Workout Scaled
Antonis Karayioryi 02/24/2015 CrossFit Larnaca None 24/2*
10-9-8-7-6-5-4-3-2-1 Thrusters 45/25kg
coupled with
1-2-3-4-5-6-7-8-9-10 pull ups
For Time		 8m 00s
Performed as RX
Antonis Karayioryi 02/19/2015 CrossFit Larnaca None 19/2
Rope climb 1x
Ground to oh 45kg/25kg 5x
Ring Dips 10x
DU 10x
AMRAP 15'
 8 rounds 19 reps
Performed as RX
Antonis Karayioryi 02/17/2015 CrossFit Larnaca None 17/2
30 Power Clean 65kg/30kg
for time
Scaled
From Hang position or Med Ball Clean
 2m 17s
Performed as RX
Antonis Karayioryi 02/16/2015 CrossFit Larnaca None 21 American Kettlebell Swings (AmKBS) 24/16
21 sit ups
21 back extensions
400m run (2x 1/2 laps)
15 air squat
15 box jumps 24"/20"
15 push ups
400m run
9 pull ups
9 toes 2 bar
9 pistols each leg
400m run!		 11m 40s
Performed as RX
Antonis Karayioryi 02/12/2015 CrossFit Larnaca None WORKOUT 14.4
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.-61kg
20 muscle-ups

 20m 50s
Performed as RX
Antonis Karayioryi 02/11/2015 CrossFit Larnaca None 11/2
Push Press 50kg/25kg 8x
Reverse weighted lunges (As Heavy As Possible) 6x6x
Double Unders 20x
5r4t		 7m 28s
Performed as RX
Antonis Karayioryi 02/10/2015 CrossFit Larnaca None Sumo Deadlift High Pull 40kg/20kg 9x
Knees to Elbows 12x
Wall Ball Shots 20lb/14lb 15x
AMRAP 12'		 6 rounds 0 reps
Performed as RX
Antonis Karayioryi 02/09/2015 CrossFit Larnaca None 9/2
Mountain Climbers 16x (8x8x)
Butterfly/Kipping Chest to Bar Pull Ups 8x
Pendulum 16x(8x8x)
American Kettlebel Swing 24kg/12kg 8x
5r4t

Scaled
Rubber on Pull Ups
Weight on kb/Russian Kb
5r4t		 6m 18s
Performed as RX
Antonis Karayioryi 02/07/2015 CrossFit Larnaca None Med Ball Russian Twists 20lb/12lb 10x10x
Dumbbell thrusters 30lbs/15lbs 10x
Deadlift 70kg/40kg 10x
Rowing 150m
AMRAP 20
Scale Weight
AMRAP15
 8 rounds 20 reps
Performed as RX
Antonis Karayioryi 02/05/2015 CrossFit Larnaca None Run 1/2 lap 2x
Ghd Sit Ups 12x
Burpees 12x
5r4t
 19m 45s
Performed as RX
Antonis Karayioryi 02/03/2015 CrossFit Larnaca None Power Clean 5rm
Rope Climb 2x (1x legless from sitting position, 1x from standing with leg assistance)
4r4t
 4m 35s
Workout Scaled
Antonis Karayioryi 02/02/2015 CrossFit Larnaca None Ring Push Ups
Back Squat 43kg
Double Unders
20-15-10-5 for time

 4m 45s
Performed as RX