Cate's CF Xanthi

FITNESS + INTRO TEAM WOD (In teams of 2) TABATA FOR TOTAL REPS TABATA 4: As. bike for cal. (alt. partners) TABATA 4: Push ups                   -//- TABATA 4: Burpee pull ups      -//- TABATA 4: Box jumps               -//- TABATA 4: Jump squats           -//- * WINS THE TEAM WITH MOST TOTAL REPS OF ALL EX.  ** When #P1 work  the tabata                 #P2 hold at V- ups or L- sit or plank hold pos. 

FITNESS + INTRO WOD - FOR TIME : Cash in: 25m squat broad jumps 50 climbers 25m sprint Then: 21-15-9 Swings,-T2b,-HR push ups Cash out: 200m run with kb 25 burpee over kb 25 kb sit ups.

FITINESS WOD 5RFT : 8 burpee, 16 wall ball, 8 calories bike, 16 jerk, 8 jump over box, 16 T2b. INTRO WOD 5RFT : 24 air squat, 24 push ups, 24 box jumps, 24 Ring row.

FITNESS WOD AMRAP 14 : 12 walk lunges with kb to chest, 6 OH walk lunges (Right arm), 6 OH walk lunges (left arm), 6 burpee broad jumps with kb, 24 kb snatches. INTRO WOD AMRAP 12 : 20 Swings, 20 walk lunges, 20 sit ups, 200m run.

FITNESS WOD FOR TIME : 300m run, 10 pull ups, 30 back squat, 15 T2b, 300m run, 10 pull ups, 20 front squat, 15 T2b, 300m run, 10 pull ups, 10 OHS, 15 T2b INTRO WOD FOR TIME : 400m run, 30 burpee- jump over box, 300m run, 30 wall ball, 200m run, 30 K2c/TTR, 100m sprint!

FITNESS + INTRO TEAM WOD (In teams of 4) FOR TIME: 200 sychronized wall ball 200 sychronized deadlifts 100 sychronized pull ups 200 sychronized burpees 200 sychronized med. ball sit ups * Two athletes work while the other two hand to hold up one plate one at each. * Switch stations whenever you want.

ALL DAY WOD !  (So you will not miss then)! WOD 1   ' 'KAREN ''  FOR TIME:            150    Wall ball -rest 5'-6' min- WOD 2.  '' FRAN ''    FOR TIME: 21-15-9 Thrusters, pull ups  -rest 10' min- WOD 3.   '' CINDY ''  as a TEAM AMRAP 20: 5 Pull ups, 10 push ups, 15 squats * Alternate rnds  * one athlete work at a time

FITNESS + INTRO WOD    ''HELEN'' 3RFT : 400m RUN 21 Swings 12 pull ups *Write your SCORES!