Cate's CF Xanthi

       FITNESS + INTRO TEAM  WOD (In teams of 2) FOR TIME : 10 alternate  rnds of:    8 wall ball, 4 power clean -rest 1' min , if  both  need it- - 10 alternate rnds of : 8 burpees, 4 thrusters -rest 1' min if both need it - -10 alternate rnds of: 8 T2b , 4 squat clean            (time cap 25' ) <#INTRO --> clean --> Front squat 

    FITNESS WOD FOR TIME : 27-24-21-18-15 Jump over box 21-18-15-12-9 double alt. clean & jerk 15-12-9-6-3 power snatch INTRO WOD EMOM 16 : 1. 12 deadlift  2. 12 HR push ups 3. swings 1' min  4. 12 kb sit ups 

    FITNESS WOD 2 Rnds of : -rest 1' min btw rnds- AMRAP 4: 10 OH lunges, 10 GHD sit ups AMRAP 2: MAX REPS burpees AMRAP 2:      -//-         alt.  db squat snatch INTRO WOD 4RFT : 12 kcal row, 10 burpees, 8 thrusters, 10 T2b/k2c,  12 push ups

  FITNESS + INTRO WOD   ''KAREN' '  FOR TIME : 150 Wall ball (Rx: 9kg /6kg ) WRITE YOUR SCORE !

  FITNESS + INTRO WOD AMRAP 14 : 14 burpees, 16 swings, 18 jump over box * Every 2nd  min. 12 pull ups. 

    FITNESS + INTRO TEAM WOD (In teams of 3) AMRAP 15 : #P1--> double unders                       #P2-->  Swings                       #P3-- > db steps over box   !   Min 1'-12' each  athlete work in differents stations for 50'' sec of minute and then switch stations Athletes goal is to do as many reps as possible   !   Min 12'-15' as a team with on barbell  (50% of clean) try to do as many reps as possible bear complex *One athlete work at a time 

FITNESS + INTRO WOD FOR TIME : 50-40-30-20-10 Wall ball 25-20-15-10-5 alt. db snatch 

  FITNESS WOD 5RFT : 5 strict (deficit) HSPU, 10 deadlift (60%-70% of MR clean ) 25 double unders *EMOM : 1 squat clean INTRO WOD AMRAP 12 : ''Ladder '' 3,6, 9, 12, 15 ... Pull up or ring row , deadlift,box jump

        FITNESS WOD 2 X AMRAP 7 : 8 Hang power snatch , 10 swings , 12 calorie row, -rest 1' min btw amraps - INTRO WOD AMRAP 4 : 25 burpee over bar , max reps rem time thrusters -rest 1' - AMRAP 4 : 20 burpee over bar , max reps rem time front rack lunges -rest 1'-  AMRAP 4 : 15 burpee over bar , max reps rem time push press

    FITMESS WOD FOR TIME : 25-20-15-10-5 reps of each exercises pull ups, burpee jump over box, Thrusters INTRO WOD 2x AMRAP 7 :    -rest 1' min  btw- 200m Run, 25 walk lunges, 20 swings

   FITNESS + INTRO TEAM WOD   (In teams of 2) AMRAP 12 : 60 double unders/ 140 singles (30/70 each) 40 wall ball (20 each) , 10 Muscle up (pentioned anyway) or 12 wall climb   -rest 2'- AMRAP 12 : 200m run (as a team), 20 jump over box (10 each) 20 partner deadlift, 20 burpees (10 each)    -rest 2'-    In 7' min .    Perform as many reps as possible of GTOH  you can (ONE athlete work / 50% of  MAX clean) *STOP  every 90'' sec and do 4 burpee over partner

  FITNESS WOD FOR TIME: 21-15-9 snatch        M:30kg / F: 10 kg 100m run btw rnds 12-9-6 snatch          M:35kg/ F:15kg 150m run btw rnds 9-6-3 snatch            M:40kg /20 kg 200m run btw rnds. INTRO WOD FOR TIME :  100 jump ropes, 90 sit ups, 80 lunges, 70 deadlifts, 60 push ups, 50 ring row, 40 K2c, 30 burpees, 20 push press, 10 front squat. 

FITNESS WOD 5RFT : 5 Power clean (50%) , 10 T2b, 6 burpee over bar 5 Power clean (60%), 12 T2b,        -//- 5 Hang clean  (70%), 14 T2b ,       -//- 5 squat clean  (80%),  16 T2b,      -//- 5 squat clean  (85%),  18 T2b,       -//- INTRO WOD FOR TIME : 10-9-8-7.....3-2-1 Burpee jump over box 1-2-3-4.....8-9-10 Thrusters

        FITNESS WOD AMRAP 14 : 25 Steps one arm OH lunges (kb) (switch arm each rnd) 10 complex  of 1 T2b + 1 pull up, 200m run INTRO WOD 3RFT : 20 wall ball, 16 med. ball to chest steps over box, 14 burpees

    FITNESS WOD EMOM12 : min 1 : 20 wall fac. shoulder taps , rem time burpees min 2 : 40 DU rem time pull ups (c2b pull ups) min 3 : max reps squat snatch INTRO WOD EMOM 12: min 1: 15 burpees  min 2: 15 swings min 3: max cal row or bike  min. 4 REST

FITNESS + INTRO  TEAM WOD   (In teams of 3) FOR TIME : 100 Wall ball                      75  burpees                      50 SDHP                       75 T2b (INTRO --> k2c)          100 clean & jerk (INTRO--> front sq. ) * INTRO --> One Partner work at a time as                    #P2  + #P3 holds at plank position * FITNESS --> As #P1 work , #P2 holds at plank position  and #P3 do as many reps as he/she can of dumbbell snatches 

FITNESS WOD 4 Rnds - AMRAP 3 each -1' min rest btw 400m row, 3 deadlift  (70%) rem. time  MAX HSPU INTRO WOD   E2MOM 14  12 deadlift, 9 HR push ups, 6 burpee  over bar 

FITNESS WOD   ''FRAN'' FOR TIME :   21-15-9 Thrusters, pull ups -rest 2'-  FOR TIME : In pairs of 2: 30 Sychro T2b, 40 sychro single-arm  db snatch 50 partner sit ups. INTRO WOD FOR TIME : 100 jump ropes, 30 front squat, 80 jump ropes, 30 swings, 100 jump ropes, 30 HR push ups, 80 jump ropes, 30 k2c. 

FITNESS WOD     '' FIGHT GONE BAD '' 3 rnds 5 stations - 1' min each - 1' min rest btw rnds 1. burpees  2. wall ball  3. deadlifts 4. med. ball . sit ups 5. Hang power clean INTRO WOD EMOM15 : 1 wall climb, 6 goblet squat, 3 down ups

FITNESS WOD AMRAP 12 : ''Ladder'' 2,4,6,8... (in each movement) Push press T2b Jump over box. INTRO WOD AMRAP 12 : 10 swings 2,4,6,8... kb SDHP 10 kb sit ups, 1,2,3,4.. burpees.

FITNESS TEAM WOD (In teams of 2) complete 10 alt. rnds of : #P1 --> 6 rnd arm kb push press,6 right  left arm kb OHS 6 left arm kb push press, 6 left arm kb OHS 3 Bear complex as #P2 --> As many T2b as He/She can * Every 2nd min. sychronized burpees INTRO TEAM WOD (In teams of 2) FOR TIME : 21-18-15- 12-9-6-3 Partner deadlift Sychronized burpees over bar, 150m run  btw rnds 

FITNESS WOD 3RFT : 21 Pull ups 15 HS push ups 9 Thrusters - rest 1' min - 3RFT: 21 TTR 15 Alt pistols 9 Clean & jerk INTRO WOD FOR TIME : 200m Run, 21 Thrusters, 21 Fr. squat, 21 Push ups 200m Run, 15 Thrusters, 15 Fr. squat, 15 Push ups 200m Run,  9 Thrusters, 9 Fr. squat, 9 Push ups.