Cate's CF Xanthi

FITNESS WOD 3RFT : 30 front rack lunges, 15 pull ups, 30 power snatches 15 DU or 30 singles INTRO WOD 4rnds - AMRAP 3  each 15 wall ball, 15 med. ball sit ups, 15 ring row -rem. time burpee box jumps -rest 1' min btw amraps -

FITNESS + INTRO WOD EMOM 4 :  10 V- ups 10 '' sec Hollow hold then AMRAP 12: 20 push press, 20 swings, 20 goblet squat * Every 2nd min. PENALTY 4 burpee over bar 

FITNESS WOD FOR TIME : 21 deadlift (50%), 200m run, 21 burpees 15 deadlift (60%), 150m run, `15 burpees 9 deadlift (70%), 100m run, 9 burpees INTRO WOD FOR TIME : 10-9-8....3-2-1 T2b (do 1 rep less in each rnd), 20 swings,  10 kb SDHP 

FITNESS WOD 6RFT:  10 T2b , 5 burpee over bar, 5 thrusters (50kg/30kg) 5 burpee over bar INTRO WOD 6RFT: 30 deadlift (35kg/15kg), 20 plate GTOH , 10 burpee onto plate 

FITNESS + INTRO TEAM WOD (In teams of 3) FOR TIME :  2  rnds of : #P1--> 20 jump over box  #P2 --> 60 DU or 150 singles as #P3--> Rope climbs (amrap) 2 Rnds of : #P1--> 30 wall ball #P2--> 20 Hang clean as  #P3 -->box  dips (amrap) 2 Rnds of : #P1--> 20 pull up #P2 --> 30 push ups as   P3 --> Air squat (amrap) 

FITNESS WOD 2 Rnds of : 20 wall ball, 12 cal row or bike, 10 burpee over bar , 5 power clean 2 Rnds of : 12 cal row or bike , 10 burpee over bar 5 power clean 2 Rnds of : 10 burpee over bar , 5 power clean INTRO WOD FOR TIME : Buy in , 150 single jump ropes, then 2 Rnds of : 15 front squat, 20 ring row, 15 push press, 20 back ext. , 15 back squat, 20 push ups Cash out , 50 sit ups

FITNESS + INTRO WOD FOR TIME : 20 HSPU/ HR push ups, 20 GTOH/ INTRO --> with plate 200m run, 15  -//-          , 15     -//-  150m run, 10   -//-         , 10    -//-  100m run, 5     -//-         ,  5     -//-  , 50m run

FITNESS WOD FOR TIME : 10-9-8-7-6-5-4-3-2-1 Power snatch, wall ball, med. ball sit ups INTRO WOD FOR TIME : ''Ladder'' 10-9 ...3-2-1 HR push ups 20 swings (at all rnds) 1-2....8-9-10 Burpee over kb

FITNESS WOD  7RFT : 30 Climbers, 15 one alt  OH kb squat (alternating) 5 HSPU, 30m kb OH walk INTRO WOD EMOM 14 : 50 jump ropes -rem time k2c/t2b (even min) -rem time thrusters (add min)

FITNESS TEAM WOD (In teams of 2) FOR TIME : 100 Wall ball, 100 t2b, 50 HSPU, 100 OHS, 100 steps over box with med. ball, 50 push ups *one athlete work at a time INTRO TEAM  WOD (In teams of 2) AMRAP 16 : Alternate  rnds of: 20m kbs farmer carry , 10 double kb russian swings 5 squat jump over kbs * stop every 2nd min and do 4 sychronized burpees

FITNESS WOD AMRAP 14 : 25 dumbbell sumo deadlift, 200m run, 20 pull up, 200m run, 25 db snatches, 200m run, INTRO WOD AMRAP 6 X2   -rest 1' min btw amraps- 25 box jumps, 20 knees to chest, 25 ring row, 20 alt shoulder taps (plank position)

FITNESS WOD 8RFT : 8 power clean, 8 burpees, 8 pistols INTRO WOD 4RFT : 10 front squat, 15 hang clean, 20 burpee over bar, 25 cal Row or 20 cal Bike 

FITNESS WOD 3RFT : 30 kcal row or 25 kcal bike, 20 double dumbbell front lunges, 10 double db press step up over  box INTRO WOD 3RFT : 30 push press, 30 deadlift (same barbell) , 30 wall ball, 30 med ball sit ups.

    FITNESS + INTRO WOD FOR TIME : 300m run, 30 swings, 30 air squat 200m run, 20 swings, 20 back squat 100m run, 10 swings, 10 front squat cash out, 30 burpee over bar

     FITNESS TEAM WOD (In teams of 3) #P1--> 20  med ball squat clean #P2-->60 clean & jerk (50%), 50 burpees, 40 T2b , 30 power snatch, 20 HSPU, 10 MU, 20 HSPU, 30 power snatch, 40 t2b, 50 burpees, 60 clean & jerk #P3 --> REST *All partners will rotate #P1 completes med. cleans INTRO TEAM WOD (In teams of 2) AMRAP 16: 30 box jump, 20 push press, 10 pull up * As #P1 works    #P2   20 plate GTOH (when #P1 finish switch)

    FITNESS WOD In 3' min .: 60 DU , 12 thrusters, 3 rope climb -->remaining time burpees In 4 ' min : 40 DU, 9 thrusters, 2 rope climb, 20 swing -->burpees In 5' min . : 20 DU, 6 thrusters, 1 rope climb, 20 swings, 12 goblet sq. --> burpees INTRO WOD FOR TIME : 21-15-9 Thrusters, Ring row, burpees

FITNESS WOD AMRAP 12 : 6 HSPU, 18 db candelstick roll, 24 alt. db snatchs INTRO WOD AMRAP 12 : 20 alt. db thrusters, 20 db sit ups, 10 push ups 

FITNESS WOD 6RFT : 6 Power snatch (50%) , 6 OHS, 200m run INTRO WOD 3RFT : 25 deadlift, 300m run, 25 ring row, 200m run, 

FITNESS WOD FOR TIME : 10    Hang  clean      (50%), 10 one kb OH lunges 8        -//-                    (60%),            -//- 6        -//-                    (70%),            -//- 4        -//-                    (80%),            -//- 2         -//-                   (90%),             -//- -rest 1' min-  30 clean & jerk  (60% of clean ) INTRO WOD FOR TIME : 10 front rack lunges, 30 HR push ups, 10 burpee over bar, 20 front rack lunges, 30 k2c, 10 burpee over bar, 30 front rack lunges, 30 plate sit ups, 10 burpee over b...

FITNEES INTRO '' MARATHON WOD '' FOR TIME : 100 squat , 10 clusters (INTRO--> thrusters)                      80 push ups,  -//-                      60 plate sit ups    -//-                      50 SDHP,     -//-                      40 box jumps,   -//-                      30 pull ups,    -//-                      20 HR push ups,   -//-                        (HSPU)                      10 T2b/k2c,     -//-             ...