Cate's CF Xanthi

      FITNESS WOD AMRAP 12 : ''Ladder'' 3, 6, 3/ 3,6,6/ 3,6,9/3,6, 12... 3 power  snatch (60%) 6 pistols or 6 front rack lunges 3,6,9,12,15...burpees over bar INTRO WOD AMRAP 12 : ''Ladder'' 3,3,3/ 6,6,6/ 9,9,9/ 12,12,12... kb  SDHP , kb front rack lunges, burpee  over kb 

FITNESS WOD 10 RFT :  3 Bear complex (50% of jerk ) 20 swings INTRO WOD   EMOM 16 : 1. 5 push ups, 10 squat, 10 sit ups, 2. 10 thrusters

FITNESS + INTRO WOD FOR TIME : 10 GTOH, 8 pull ups, 8 GTOH , 6 pull ups, 6 GTOH , 4 pull ups 6 GTOH , 4 pull ups, 8 GTOH, 6 pull ups, 10 GTOH, 8 pull ups, (*use 60% of MAX rep clean)

      FITNESS WOD AMRAP 14 : 14 front squat, 14  T2b, 7 burpee over bar INTRO WOD 2 x AMRAP 6 : 14 Plate GTOH (Ground to overhead), 14 K2c, 7 burpee onto plate 

FITNESS + INTRO TEAM WOD (In teams of 2)       EMOM 8 : even min    #P1-->   amrap mountain climbers as, #P2 --> plank hold , add min. #P2 -->   -//- then, FOR TIME : 21-18-15-12-9-6-3 Double db thrusters Burpee *As one athlete work the previous exercises, the athlete hold a plate OH. *ONE ATHLETE WORK AT A TIME.

    FITNESS WOD 3RFT :  40 Hang power clean , 30 squat jump over bar , 20 swings, 10 goblet squat INTRO WOD E3MOM 12 :  8 pull up (use band or box for jumping pull up) 12 deadlift, 16 cal row

      FITNESS WOD FOR TIME : 12-10-8-6-4-2-4-6-8-10-12 Reps of  Pull ups, power snatches INTRO WOD FOR TIME : 150 wall ball   *every time you brake do: 40 climbers, 30 push ups, 20 squat jump over med. ball

        FITNESS + INTRO WOD AMRAP 22 : 12 X 10m shuttle sprints (or 20m bear crawl) 10 burpees, 8 thrusters, 10 T2b/k2e, 12 HSPU/ HR push ups

        FITNESS WOD FOR TIME : 50 DU or 100 Singles, 10 burpees, 13 squat clean   -//-         -//-       -//-      -//-         ,  11 squat clean  -//-          -//-       -//-      -//-       9...,7...,5    -//- INTRO WOD AMRAP 7 :  X2 (rest 1' min. btw) 12 kb SDHP, 24 one arm alt. russian swings,  36 climbers, 1 wall climb

      FITNESS TEAM WOD (In teams of 2) FOR TIME : 400m run together #P1 --> 50 deadlifts while #P2--> holds a plate OH #P1--> 100 box jumps , while # P2-->holds in plank position #P1-->10 alt. rnds of  100m farmers carry while , #P2--> must comlpete 10 burpees 400m run together. * USE 70% of max deadlifts **Switch  whatever partners want or if P2 brakes INTRO  TEAM WOD (In teams of 2) FOR TIME : 20 alt rnds of: 6 Wall ball , 6 push ups , 6 swings

    FITNESS WOD AMRAP 14 : 8 Shoulder to overhead , 16 deadlifts, 8 burpee, 8 ground to overhead, 16 wall balls. INTRO WOD AMRAP 12 : 10 burpee box jump over, 15 HR push ups, 15 double db thrusters, 10 squat 

    FITNESS + INTRO WOD FOR TIME : 30-20-10 Reps of  swings, push ups, GTOH  (FITNESS --> 50% of max clean ,INTRO -->Plate ) kb sit ups

    FITNESS WOD FOR TIME : 50 pull ups, 50 box jumps, 40 HR push ups 40 alt. pistols, 30 hang power clean , 30 jerk, 20 ring dips, 20 front squat, 10 wall climb 10 burpee over bar INTRO WOD E2MOM 14 :  2 Wall climb, 4 burpees, 6 complex  kb goblet squat +alt. kb lunges

FITNESS + INTRO WOD TABATA 4 : Box jump, pull ups -rest 1'-                                  TABATA 4 : HR push ups, deadlift -rest 1'-                                  TABATA 4 :Cal. bike , swings

      FITNESS TEAM WOD   (In teams of 2)  FOR TIME : 80 Power clean  60 box jumps, 40 pull ups,  60 power clean, 40 burpees, 20 T2b , 40 power clean, 20 burpee box jumps, 10 MU *ONE ATHLETE WORK AT A TIME INTRO TEAM  WOD (In teams of 2) 2 Rnds FOR TIME : 100 Sit ups (med ball)                                    80 wall ball                                   60 goblet squat                                   40 swings                                   20 pull ups *ONE ATHLETE WORK AT A TIME  ** Switch when each athlete complete 10 reps 

        FITNESS WOD 6RFT : 20 Wall ball, 40m  one arm alt.  kb carry (alt. arms each rnd), 20 swings INTRO WOD 4RFT : 25 plate sit ups, 20 burpee over plate, 15 squat jump over plate, 10 cal. bike 

    FITNESS + INTRO WOD  4 Rnds - AMRAP 4 each - 1' min rest  10 burpees, 20 alt. db snatch, 15 jump over box 

    FITNESS WOD AMRAP 12 : 'Ladder' 2,2,10 / 4,4, 10/ 6,6,10/ 8,8,10 ... power snatch , OHS, Sit ups INTRO WOD AMRAP 12 : 'Ladder'  2,2, 10/ 4,4,10/ 6,6,10/ 8,8,10.. T2b, front squat , sit ups.

  FITNESS WOD FOR TIME : 100 DU or 200 singles, 50 push ups, 100 DU, 50 kb SDHP, 100 DU, 50 Swings, 100 DU or 200 singles, 50 sit ups. INTRO WOD FOR TIME :  21-15-9 Thrusters, burpee over bar, sit ups

FITNESS + INTRO TEAM WOD (In teams of 2) AMRAP: 16  Alternating rounds of : 4 power clean, 12 alt db thrusters. *every 2rd PENALTY 6 burpee over partner (3  each)

      FITNESS + INTRO WOD FOR TIME : ''300 rep challenge'' 1. T2b/ k2e  2. HSPU/HR push ups 3. Thrusters (40/20 kg) 4. pull ups 5. L sit hold 1''sec =1 rep  6. ring dips 7 push press 8. wall ball 9 front rack lunges 10. burpees * You have to do as many unbroken  reps as you can in each exercise before you move to the other *When you brake you move on to the next exercise  until you complete  300 reps in total  (time cap 16')