Cate's CF Xanthi

FITNESS + INTRO TEAM WOD (In pairs of 2) 4RFT : • 60 swings • 60 sit ups • 60 box jumps • 60 T2b • 60 burprees • 60 hits to wheel *ONE ATHLETE works at a time.

FITNESS + INTRO WOD   FOR TIME : 100 DU (or 250 singles) 100 db snatches 100 DU (or 250 singles) 80 jerk 100 DU 60 pull ups (or ring row or use a box) 100 DU 40 burpee - box jump 100 DU 20 HSPU (or HR push ups)

FITNESS WOD E4MOM 16 : • 12 Kcal bike • 10 double db thrusters • 8 c2b pull ups (or 4 MU or 10 pull ups) _________________ INTRO WOD E4MOM 16 : • 200m run • 20 one db alt. thrusters • 10 ring row

FITNESS WOD  AMRAP 14 : 3 Muscle ups 6 T2b 40 double unders 9 power snatch 12 OHS 40 double unders 15 power clean 18 jerk 40 double unders 21 HSPU 24 kcal row 40 double unders 27 wall ball 30 grasshoppers 40 double unders. ___________________ INTRO WOD AMRAP 14 : 50 Swings 40 goblet squat 30 kb SDHP 20 burpees 10 one arm kb thrusters.

FITNESS WOD FOR TIME : 150 burpees *every 2nd min 10 sit ups -rest 2' min-    FOR TIME : 200 sit ups *every 2nd min 5 burpees -rest 2' min-    FOR TIME : 159 wall ball  *every 2nd min 50 DU __________________ INTRO WOD FOR TIME : ''Ladder'' 10,9,8...3,2,1 reps of: Ring row Burpees K2C Squat jump

FITNESS TEAM WOD (In teams of 2) AMRAP 5 : Ground to over AMRAP 5 : Burpee pull  up -rest 1'- AMRAP 10 : As #P1 --> 50m farmers walk                            #P2 --> Amrap 6  db snatch, 6 T2b *One athlete work at a time ______________________ INTRO TEAM WOD (In teams of 2) FOR TIME : 75 burpee                      100 plate GTOH                       75 box jump                      100 plate sit ups                        75 wall ball                      100 m partner carry *One athlete work at a time except the last exercise

FITNESS WOD 4Rnds of : 200m run 30 sit ups 4Rnds of : 25 wall ball 10 burpee-jump over box 4Rnds of : 50 climbers 15 box jump _________________________ INTRO WOD FOR TIME : 42 wall ball 21 back squat 30 wall ball 15 front squat 18 wall ball 9 OHS

FITNESS WOD 10RFT : 50m farmers walk 10 HSPU 50 DU ----------------- INTRO WOD 10RFT : 50m farmers walk 10 HR push ups 100 single ropes

FITNESS WOD AMRAP 16 : 10 Thrusters,  8 HR push ups,  6 OHS,  4 T2b,  100 m run ------------------ INTRO WOD   4Rnds - 3' min ON/1' min OFF 9 ring row,  9 burpees,  9 double kb russian swings  -->remaining time farmers carry (with kb)

FITNESS WDO 2RFT : 50 T2b, 50 jump over box , 50 db snatches, 50m db overhead lunges, 50 climbers INTRO WOD 3RFT : 21 TTR, 10 Thrusters, 21 push ups, 10 back squat, 200m run. 

FITNESS + INTRO TEAM WOD AMRAP 20 : As #P1---> 200m  OH plate walk                           #P2---> Amrap: 5  thrusters                                                      5 burpee over bar *every time switch stations,       30 partner wall ball

FITNESS WOD FOR TIME : 21-15-9 Pull ups, Hang clean & jerk (25kg w- 40kg M), deadlift (50 kg- 100kg),HSPU INTRO WOD AMRAP 14 : Cash in    800m run, 30 wall ball, remaining time, ''Ladder'' 2,3,4... k2c/k2e, 10 swings, 2,3,4... thrusters

FITNESS WOD AMRAP 12 : 5 right hand kb or db clean & jerk , 5 left hand, 10 ringt hand OH db lunges, 10 left arm  OH db lunges, 20 alternate kb snatches INTRO WOD 4Rnds-AMRAP 3: each - rest 1'm btw 9 k2c , 9 burpees, 18 jump ropes

FITNESS WOD FOR TIME : 100m farmer's walk, 80 wall ball, 60 t2b, 40 double kb box steps over, 20m double kb oh lunges, 40 db, 60 sit ups, 80 mountain climbers, 100m farmer's walk. ------------ INTRO WOD FOR TIME : 10,9,8....3, 2, 1, 2, 3.....8,9,10. Ring row, HR push ups, Box jumps, Air squat.

FITNESS + INTRO WOD '' Beach Project ''  (#part 2) E2MOM 6 : 400m / Row E2MOM 6 : 20/ burpees E2MOM 6 : 400m/ Run E2MOM 6 : 200m/ Farmer carry FOR 6' min :  1'min ON -1' min OFF As. bike FOR 6' min : TABATA  (20'' sec ON/10'' sec OFF) -Sit ups -Leg raises -Back ext. 

FITNESS TEAM WOD (In teams of 2) 10 alt. Rnds of : 8 wall ball, 4 P. cleans then , 10 alt. Rnds of : 4 burpee over bar, 4 thrusters  finally 10 alt Rnds of : 8 T2b, 2 squat snatch *ONE ATHLETE WORK AT A TIME INTRO TEAM WOD FOR TIME:  (In teams of 2) 150 box jumps, 100 swings 50 burpees, 100 wall balls, 150 deadlifts *One athlete work at a time ** Stop every 3rd min. and do 10 sychronized push ups

FITNESS WOD AMRAP 20 : 8 Thrusters, 8 pull ups, 8 alt. front rack lunges (or 8 OH lunges for elite), 8 HSPU INTRO WOD AMRAP 8 x 2   -rest 2' btw amraps- 1*Ladder 2,2/4,4/6,6... Ring rows, push ups,                                       squat jump 2*Ladder 2,2/4,4/6,6... Front squat, K2c,                                         100m run

FITNESS + INTRO WOD '' FIGHT GONE BAD '' 3Rnds - 5 stations- 1 min.each - 1 min rest   btw rnds 1. wall balls 2. swings 3. T2b/ K2c  4. Sit ups  5. Run (for distance)

FITNESS WOD 2 Rnds of: 20 deadlifts, 10 burpees 2 Rnds of: 20 power cleans, 10 burpees 2 Rnds of: 20 OH squats, 10 burpees 2 Rnds of: 20 front rack lunges, 10 burpees INTRO WOD 4RFT: 10 Ring row, 10 k2c, 10 burpees, -rest 1'- 4RFT: 10 HR push ups, 50 jump ropes.

FITNESS + INTRO WOD ''Beach Project'' EMOM 40 : 1. 10-12 kcal row                     2. 8 - 10 kcal bike                     3. 30-40 Double unders                     100m Run.