Cate's CF Xanthi

FITNESS TEAM WOD (In teams of 2) FOR TIME : 100 alt. power snatches, 75 alt. pull ups                      100 alt thrusters, 75 alt. push ups                      100 wall ball (total), 75 burpee over partner (total)                      100 clapping (face to face) sit ups, 75 alt. SDHP INTRO TEAM WOD  FOR TIME : ''Ladder'' 21-18-15-12-9-6-3 partner (sychronized)(one bar) deadlifts sychronized burpee over bar 200m run btw rnds

FITNESS WOD In 14 min. running clock: 0'-6' :''Fran'' --> 21-15-9 Thrusters, pull ups 6'-10': Amrap --> 15 swings, 25 sit ups 10'-14': ''Grace'' --> 30 clean & jerk INTRO WOD 3RFT: 300m run, 6 jump over box, 6 kb SDHP, 6 burpee over bar, 6 front squat, 6 swings

FITNESS WOD AMRAP 16 : 9 pull ups, 9 squat clean, 9 swings, 9 T2b, 9 push press, 9 burpees INTRO WOD AMRAP 5 : 15 thrusters, 60 jump ropes, -rest 1'- AMRAP 5 : 15 deadlifts, 30 air squat  -rest 1'- AMRAP 5 : 15 alt db snatch, 15 burpee over db

FITNESS WOD 3RFT : 250m row , 12 P. snatch , 30 DU, 12 Pull ups -rest 1'-     3RFT: 600m bike, 12 thrusters, 9 burpee over bar, 12 T2b INTRO WOD FOR TIME : 21-15-9 Front squat, ring row,  push press, burpee over bar 

FITNESS WOD FOR TIME: Buy in, 30 burpees, then, 6 rnds of : 8 clean & jerk, 12 deadlift, 16 push ups cash out 30 thrusters INTRO WOD 7RFT : 7 HR push ups, 14 swings, 21 goblet squat

FITNESS TEAM WOD (In pairs of 2) FOR TIME : 1000m relaye race run 50 sychro T2b , 80 clean & jerk 60 thrusters, 20 sychro pull ups 10 sychro burpees over bar    -rest 1'- 1000m relaye race run INTRO TEAM WOD (In teams of 2) FOR TIME : 100 wall ball      (time cap 5') -rest 1'-   100 thrusters               -//- -rest 1'-   200 swings                  -//- -rest 1'-   1000m relaye race run 

FITNESS WOD FOR TIME : -Chipper- 150m run 100 Wall ball 80 swings 60 kcal row or Bike 40 Thruster 20 burpee over bar 40 T2b 60 push press 80 mountain climbers 100 back squat 150m run                    (time cap 20') INTRO WOD FOR TIME: 10-9-8-7-6-5-4-3-2-1 Reps of: kb thrusters, burpees, kb SDHP,100m run, swings

FITNESS WOD AMRAP 14 : 50 db snatch, 40 burpees, 30 T2b, 20 HSPU INTRO WOD AMRAP 4 : 10 box jump, 10 burpee, 10 air squat                         AMRAP 4 : 10 box jump, 10 burpee, 10 air squat, 10 ring row       -rest 1'-      AMRAP 4 : ''Ladder'' 2,4,6,8,10,12...                                            box jump, burpees.

FITNESS WOD 4RFT : 10 db  G2OH (ground to over head) 10 burpee db step over box, 100m db carry walk INTRO WOD 7RFT : 5 burpee, 10 push ups, 15 swings, 20 air squats

FITNESS WOD FOR TIME : 21-15-9 kb lunges, T2b, snatches, Burpees *btw rnds 200m run INTRO WOD   E2MOM 12 : 1.    350m run 2.    20 burpees 3.    20 Thrusters

5RFT:    ''BARBARA'' 20 pull ups 30 push ups 40 sit ups 50 squats

FITNESS WOD   0'-7' mn.: 'Ladder'' 3/3,6/6,9/9.. HSPU, kcal bike -rest 1'- 8'-14' min: ''Ladder''  3/3.6/6,9/9 T2b , burpee jump over box  -rest 1'- AMRAP 3 : 500m run, then rem time Max reps push ups   INTRO WOD AMRAP 12 : 'Ladder' 1,1/2,2/3,3/4,4.. Thrusters, kb SDHP          * 50 jump ropes btw rnds

FITNESS WOD AMRAP 12 : 9 back squat (from ground), 12 T2b 15 jump over box INTRO WOD 3RFT : 15 kcal bike, 18 wall ball, 15 swings, 12 burpees, 100m run.

FITNESS + INTRO TABATA WOD (20 '' sec ON/ 10'' sec off) Rud  1 TABATA 4' min: burpees-thrusters Rud 2       -//-                 : push ups-mountain climbers Rud 3        -//-                : plank hold- DU or suttle sprints Rud 4          -//-              : Goblet squat - swings -rest btw tabata's 1' min- *The only requirements are that the team not complete more than 200reps of any movement and each team memter must complete at least 10 reps of each movement

FITNESS WOD EMOM 12 : 1 wall climb, 2 power snatch, 3 burpee -rest 2'min- FOR TIME : 30 power snatches INTRO WOD E3MOM 15 : 10 HR push ups, 10 goblet squat, 200m run

FITNESS TEAM WOD (Regionals tam event 2) (In teams of 2) 4RFT : 200m Run (pairs)            25 sychro pull ups            10 worm clean and push press INTRO TEAM WOD (In teams of 2) 6 RFT : 20 partners push ups             10 burpee jump over partner (each)              20 partners med ball sit ups              10    -//-    wall ball alternating (each)

FITNESS WOD FOR TIME : 30 box jumps, 30 pull ups, 30 swings, 30 kb lunges, 30 T2b/k2c, 30 push press, 30 Goodmornings, 30 wall ball, 30 burpees, 30 DU. INTRO WOD FOR TIME : 50-40-30-20-10 reps of: Squat, Ring row,Sit ups

FITNESS WOD AMRAP 10 : 9 HSPU, 15 Pull ups, 21 wall ball, -rest 1'- AMRAP 3: #P1 -->  50m sled pull  as                    #P2 -->bumble unders INTRO WOD AMRAP 14 : 25 swings, 20m bear crawl, 15 push ups, 10 squat jump over kb

FITNESS + INTRO  WOD 3 rnds- AMRAP 4 each :    -rest 1' min. btw- 10 push press, 15 swings, 10 burpee over bar

FITNESS WOD AMRAP 14 : 31 Air squat, 10 deadlift, 31 HR push ups, 10 Hang P. clean, 31 pull ups, 10 P. jerk INTRO WOD 2x AMRAP 6 : ''Ladder'' 1/1/1, 2/2/2, 3/3/3... kb lunges, k2c,  push press (with kb)

FITNESS TEAM WOD (In teams of 2) AMRAP 16 : As #P1 complete 1 rnd of: 6 power snatch, 9 pull ups, 12 wall ball, #P2 do amraps flip hits with scarlet and switch stations when P1 complte the rnd * every 2nd minute partner sit ups INTRO TEAM WOD (In teams of 2) FOR TIME : 10 alternate rnds of : 6 HR push ups, 6 T2b, 6 jump over box When #P1 complete  1 rnd and before switch stations, do 4 burpee over partner (2 burpee each)