Cate's CF Xanthi

FITNESS TEAM  WOD (In teams of 2) FOR TIME : 75 deadlift (M: 70 kg / F: 40 kg) 50 pull ups 25 Hang  clean (M : 50kg/ F: 25kg) 50 push ups 75 OHS 50 T2b 25 STOH *One athlete works at a time INTRO TEAM WOD  AMRAP 14 : 10 thrusters 10 push ups 200m run as a team *One athlete works at a time the exercises run together as a team & switch stations

FITNESS + INTRO WOD 2RFT : 10 HSPU, (INTRO --> HR push ups) 20 Burpee jump over box 30 Hang power clean 40 Weighted sit ups, (INTRO --> simple sit ups) 50 Double unders, (INTRO -->100 single unders)

FITNESS WOD AMRAP 5 : 4 power snatch, 8 HSPU, 12 Swings -1' rest- AMRAP 5 : 10 hang clean, 10kcal row or 8kcal bike -1' rest- AMRAP 5 : 20 alt db snatch, 20 deadlift __________________ INTRO WOD AMRAP 7 x 2 4 burpee over bar, 8 deadlift, 12 swings

FITNESS WOD FOR TIME : 30 Thrusters, 5 combo burpee-pull up-T2b  20 Thrusters,    -//-          -//- 10 Thrusters,    -//-          -//- INTRO WOD AMRAP 12 :  200m run, 10 db box steps, 14 Ring row, 18  one db sit ups.

FITNESS WOD AMRAP 14 : 10 Power clean 20 wall ball 30 DU INTRO WOD FOR TIME : 30-20-10 Swings, box jumps, k2c * btw rnds 100m Run 

FITNESS + INTRO TEAM  WOD (In teams of 3) Comlpete 3000 reps of deadlift as fast as you can as a team with the following way: #P1--->Max reps deadlifts #P2---> 8 HR push ups, 12 OHS (INTRO--> 16 back sq. or front)    16 T2b (INTRO---> K2c or TTR) #P3---> plank hold position *WINS the team who catchs first 3000 reps of deadlift ** #P2 determines the change of partners

FITNESS WOD AMRAP 16 : • 25 feet walk lunges with right db OH & left db in back position • 8 pull ups • 25 feet walk lunges with left db OH & right db in back position • 8 clusters INTRO WOD FOR TIME : ''Ladder'' 10,9,8....3,2,1,2,3....8,9,10 • Swings • Goblet squat • Kb sit ups

FITNESS WOD In 6' min complete 5 set of : 7 one arm ring row (right) - 7 one arm ring row (left), 14 SDHP. then, AMRAP 3 : 150m sandbag run, max reps box jumps. AMRAP 3 : 150m sandbag run, max reps HSPU. AMRAP 3 : 150m sandbag  run, max reps db snatch. __________________________ INTRO WOD EMOM 15 : min 1 . 50 jumps ropes min 2 . 10-12 pull ups min 3 . max reps burpee into plate min 4 . REST

FITNESS WOD FOR TIME : 200m run, 50  wall ball 200m run, 40 burpee over ball 200m run, 30 swings 200m run, 20 kb snatch 200m run, 50 med ball sit ups INTRO WOD AMRAP 12 : 10 push press 15 ring row 20 jump over box

FITNESS WOD AMRAP 7 : 10 db hang squat snatch (5 right - 5 left arm) 5 wall climb or steps hs walk -rest 1'- AMRAP 7: 5 power clean 10 T2b INTRO WOD FOR TIME : 40-30-20-10 reps of Kb lunges (hold kb to chest) K2c Alt kb thrusters

FITNESS TEAM  WOD (In teams of 2) AMRAP 10 : 15 kcal / 12 kcal row, 12 jerk (*one athlete works at a time. Switch stations when #P1 completes the reps of both exercises). AMRAP 10: 12 kcal / 9 kcal bike, 15 swings (*one athlete works at a time. Switch stations when #P1 completes the reps of both exercises). AMRAP 8:   200m run as a team, 12 sychronized t2b. _____________________________________ INTRO TEAM WOD (In teams of 2) AMRAP 20 : 800m run together as a team -rem. time complete as many alt. rnds as you can of: 9 wall ball 9 med. ball sit ups 9 burpee over  med ball.

FITNESS + INTRO WOD  AMRAP 20 : 10 box jump 15 push ups 20 kb deadlifts (10 each side) 15 pull ups / ring row 10 swings

FITNESS + INTRO WOD ''FIGHT GONE BAD'' 3 Rnds / 5 stations / 1' min each 1. Wall ball 2. Deadlifts 3. Db snatch 4. Burpees 5. Sit ups. 

FITNESS WOD FOR TIME : Buy in , 500m row or bike then, 3 Rnds of: 12 power snatch , 12 T2b 12 alt db snatch , 24 db sit upsB Buy out 500m row or bike INTRO WOD AMRAP 12 : 200m run, 8 deadlift, 4 thruster, 8 push ups

FITNESS WOD AMRAP 15 : 150m run 50 foot db lunges (25 with db on shoulder - 25 with db OH) 10 db press 10 HSPU. INTRO WOD FOR TIME : 21 Front squat 9 burpee over bar 15 front squat 15 burpee over bar 9 front squat 21 burpee over bar

FITNESS TEAM  WOD (In teams of 2) FOR TIME: 50 Calories (split up any way / alternate) then, 10 alt Rnds ''DT'': 1 Rnd = 12 Deadlift, 9 Hang clean, 6 Jerk then, 8 alt Rnds of: 10 jump over box , 10 T2b Finally, 50 burpees (total / one athlete works at time) ______________________ INTRO TEAM WOD (In teams of 2) FOR TIME : 100m relay race (switch every 100m) then, 80 ring row 100 push ups 120 squat 100 sit ups 80 burpees *ONE ATHLETE WORKS AT TIME.

FITNESS WOD AMRAP 15 : 10 double db press 20 db steps over box 20 dbs push ups 20 one db sit ups 10 dbs goblet squat ___________________________ INTRO WOD AMRAP 14 : 16 Thrusters 12 knees to chest 8 burpee over bar 4 wall climb 200m run

FITNESS WOD 4Rnds for MAX REPS : min 1: 150m run + max DU min 2: max reps pull ups min 3: max reps Hang power clean & jerk (with one kb or db) min 4: max reps burpee jump over box min 5: REST INTRO WOD EMOM 16 : 1. 10 Russian swings + 10 squat jump over kb 2. 10 V ups + 30 climbers 3. calories row or bike (1 min) 4. 10 alt. kb thrusters

FITNESS WOD FOR TIME : Buy in , 50 front rack lunges then, 3 rnds of: 400m run, 30 swings, 20 jerk INTRO WOD FOR TIME : 30-20-10 Wall ball , burpee, k2c, 200m run. 

FITNESS WOD FOR TIME : 25 Deadlift 25 burpee over bar 25 pull ups 400m run 25 pull ups 25 burpee over bar 25 deadlifts ____________________ INTRO WOD 4 Rnds - AMRAP 3 each: 10 push ups 10 pull ups 10 sit ups