Cate's CF Xanthi

      FESTIVE TEAM WOD (In team of 2) FOR TIME : 50 sychronized burpees (to a plate) 400m run together 100 push ups (in increments of 10 using the plates 400m run together 200 squat (in sets of 20 alternating) 400m run together 150m sychronized lunges holding a plate 400m run together 100 push ups (like previous) 400m run tpgether 50  sychronized burpees (to a plate )          (time cap. 40 min.)

  FESTIVE WOD 4RFT : 20 pull up , 5 squat clean (ascending weight)  (50%, 60%, 70%, 80%) -rest 5'- AMRAP 10 :  20m OH (one kb) walk,  20 HSPU/ 30 HR push ups  (INTRO) -rest 5' 2RFT :  10 deadlift, 20 Ring dips (use band or box)  30 front squat (40kg/20kg)

    CHRISTMAS WOD  FITNESS + INTRO 1 Burpee 2 Thrusters 3 Han power clean 4 deadlift 5 swings 6 pull ups 7 wall ball 8 OH db lunges 9 HR push ups 10 alt db snatch 11 T2b 12 Sit ups e.t work each exercise with the following way: 1, 1+2 1+2+3 1+2+3+4 1+2+3+4+5... until you complete all exercises!

    FITNESS WOD AMRAP 12 : 3 Muscle up , 6 HSPU , 9 Deadlift, 12 unbroken  clean & jerk INTRO WOD AMRAP 12 : 8 calorie row, 10 burpee, 8 thrusters 10 K2c/TTR

    FITNESS WOD 4RFT :  25 Hang power clean, 25 wall ball, 25 calorie row  INTRO WOD FOR TIME :  1000m  Run, 50 Deadlift, 40 HR push ups, 30 swings, 20 goblet squat, 10 pull up

FITNESS + INTRO WOD 2x AMRAP 7 : 1: AMRAP 7 : 12 T2b, 10 alt db snatch, 8 box jump -rest 2'-    2: AMRAP 7 : ''Ladder'' 2,4,6...box jump, hang sq clean, T2b 

      FITNESS WOD On a 14 min running clock, perform as more MAX  REPS you can in each rnd : 0'-3' --> 200m run or 15 burpees rem time max reps pull ups 3'-6' -->      -//-              -//-                 clean & jerk 6'-9' -->     -//-               -//-                 push ups 9'-12' -->      -//-            -//-                 clean & jerk 12'-14' -->   MAX REPS Front squat INTRO WOD 6RFT : 6 thrusters, 12 burpee over bar, 18 front rack lunges

  FITNESS TEAM WOD   (In teams of 3) FOR TIME : 50-40-30-20-10 reps of #P1 --> Cal Row as #P2--> Burpee box jumps #P3--> plank hold 30'' sec directly into 50-40-30-20-10 reps of: #P1--> T2b as #P2--> alt. db. snatch  #P3-->  30 sit ups *P3 determins the change INTRO TEAM WOD (In teams of 2) AMRAP 18 :  50 wall ball , 100 swings 50 thrusters, 100 kb sit ups *ONE ATHLETE work at a time 

FITNESS + INTRO WOD  ''BARBARA'' 5RFT : 20 pull ups (INTRO-->use band or box) 30 push ups, 40 sit ups, 50 squat 

    FITNESS WOD Buy in 30 cal row or 25 cal bike then , 3 rnds of : 5 power snatch 10 OHS (overhead squat), 15 pull ups Cash out,  30 burpee over bar INTRO WOD AMRAP 12 : 25 (one db) sit ups, 20 db to chest alt. lunges, 15 ring row , 10 db snatch (each arm) 

    FITNESS + INTRO WOD 4RFTS - AMRAP 3 each -rest 1'  min btw sets 3 power clean (INTRO --> Thrusters) 6 HR push ups (INTRO --> push ups/ ELITE-->  HSPU 9 Air squat

  FITNESS WOD   4RFT : 25 Swings,50 DU, 25 front rack/ OH burbell lunges (alternating rnds each movement), 50 DU INTRO WOD 4RFT : 25 jump over box, 20 alt db thrusters, 15 TTR *every 2nd min.  1 Skin the cat

      FITNEES + INTRO TEAM  WOD (In teams of 2) FOR TIME : #P1-->  80 Wall ball , as #P2--> Ring dip hold #P1-->  80 TTR, as  #P2--> wall sit hold #P1--> 80 STOH , as  #P2--> plank hold #P1--> 80 burpees, as #P2--> L- sit hold #P1--> 80 deadlift , as #P2 --> HS hold *ONE  athlete work at a time first exercise / change whatever they want or when #P2 brakes    (time cap 16')

    FITNESS WOD AMRAP 12 : 5 squat snatch, 7 T2b , 9 burpee  over bar INTRO WOD FOR TIME : 21-15-9 reps of: Burpee box jumps, thrusters, 100m run.

      FITNESS WOD Every 4' min x 4 Rnds : -Rnd 1 --> 12 GTOH , (40% of clean ), 3 rnds ''CINDY'', 30 DU -Rnd 2-->  10 GTOH (50%) , 3 rnds ''CINDY'', 20 DU -Rnd 3--> 8 GTOH   (60%)      -//-        -//- -Rnd 4--> 6 GTOH   (70%)      -//-      -//- INTRO WOD 7RFT : 7 burpee over bar , 7 front squat, 7 plate sit ups

  FITNESS + INTRO WOD FOR TIME : 50-40-30-20-10 reps of: double unders (or singles  x 2,5), wall ball , Hang power clean, swings,   (time cap 16')

  FITNESS WOD 4RFT : 7 HSPU, 14 deadlift, 250 m Row, 7 burpee, 14 pull ups, 7 kcal bike INTRO WOD AMRAP 14 : 200m Run, 10 T2b/ K2e, 20 swings