Cate's CF Xanthi

FITNESS TEAM WOD (In teams of 2) AMRAP 16 : As #P1 must complete  1 rnd of: 5 OHS, 10 wall balls, 5 HSPU, 10 GTOH, #P2 do AMRAP burpees onto plate *Every 2nd min  run together 50m &  continuous from the point where they stopped INTRO TEAM WOD (In teams of 2) FOR TIME : 100 Ring row, 80 sit ups, 60 db snatches, 40 box jumps, 20 burpees, 40 db to chest squats, 60 push ups, 80 wall ball, 100m each run *ONE ATHLETE WORK AT A TIME. 

FITNESS WOD   E 3MOM 15 : 8 deadlift, 12 pistols, 16 cal row or bike INTRO WOD 2x AMRAP 7 : ''Ladder'' 4,6,8...wall ball, push ups, air squat -rest btw amraps 1' min- 

FITNESS + INTRO TABATA  WOD  TABATA 4: -High knees jump burpees                     - pull up (INTRO --> Ring row) TABATA 4: Jumping jacks                   -kb front rack lunges TABATA 4: - Swings                     -kb SDHP -rest 1' - AMRAP 2 : Plank hold 

FITNESS WOD AMRAP 4 : 6 V -ups  10'' sec L sit hold, 14 sit ups, then, 6 Rnds of: 8 thrusters, 4 burpee over bar 2 MU or 6 ring dips INTRO WOD 3RFT : 200m run, 20 thrusters, 100 jump ropes, 10 thrusters, 50m bear crawl, 5 thrusters

FITNESS TEAM WOD (In teams of 2) FOR TIME : 10 alternate rnds of :                      12 T2b , 40 climbers then, 400m relay race (switch every 50m) 40 power snatch, 400m relay race, 40 OHS, 400m relay race, 40 thrusters (ONE ATHLE WORK) INTRO TEAM WOD  FOR TIME : 10 alt rnds of : 10 db snatch, 10 push ups                      10  -//-           : 10 db lunges, 5 burpees                      10    -//-         : 10 db thrusters, 10 ring row finally, 400m relay race run, (switch every 50m)

FITNESS WOD FOR TIME :    12 Rnds of : 4 power clean, 18 one arm db thrusters (9 each arm) *At the start of 1st rnd do 34 cal row   At the middle  ( 7th rnd) do 34 T2b   At the end   (12nd rnd) do 34 pull ups INTRO WOD 6RFT : 12 deadlift, 12 burpee over bar, 100m run

FITNESS + INTRO WOD ''CINDY''  AMRAP 20 : 5 pull ups (INTRO-->  used brand or 10 ring row)                10 push ups    (INTRO --> on knees)                15 squat

FITNESS WOD 2x AMRAP 4 : ''Ladder'' 2/2,4/4, 6/6...wall ball, burpees -rest btw amraps 1' min -  then , FOR TIME : 50 thrusters INTRO WOD FOR TIME : 21-18-15-12-9-6-3 Swings, ring row, 100m run

FITNESS WOD AMRAP 12 : 8 db power clean, 8 db thrusters, 8 db STOH *every minute on the minute 2 burpees INTRO WOD AMRAP 12 :  ''Ladder'' 2-4-6-8-10... Thrusters, burpees jump over box

FITNESS + INTRO TEAM WOD (In teams of 2) FOR TIME : 800m relay race (change every 100m ) (time cap 18' min) 60 power snatch # INTRO --> thrusters                                50 OH barbell lunges                                40 pull ups + INTRO --> 60  Ring row                               30 STOH  (shoulder  to overhead)                                20 burpee jump over box                                30 STOH                                40 pull ups   + INTRO --...

FITNESS + INTRO TABATA WOD  FOR 4' min : 1. alt db thrusters 2. burpees      -rest 1'- FOR 4' min : 1. alt. db snatch   2. Row or bike      -rest 1'- FOR 4' min : 1. OH db alt lunges 2. DU/ singles

FITNESS WOD 3RFT : 60 squat jump over bar, 30 pull up, 10 power snatch INTRO WOD 3RFT : 20 burpee jump over kb, 40 swings , 20 kb sit ups, 40 kb alternate lunges

FITNESS WOD 5 Rnds -AMRAP 3 each 2 wall climb (or MU) , 4 HSPU, 8 swings, -rest btw amraps 1' min- INTRO WOD AMRAP 15 : 30 box jump , 20 push ups , 30 ring row, 20 sit ups.

FITNESS TEAM WOD (In teams of 2) FOR TIME : 10 alt. rnds of : 16 sumo kb deadlift, 14 lunges, 12 russian swings then, 200 barbell GTOH (50% of max clean) INTRO TEAM WOD (In teams of 2) AMRAP 16 :  #P1 -->20  battle ropes (until then catch 200 reps) as #P2 --> amrap climbers then, #P1 --> 30 alt. one arm russian swings (until they catch 180 reps) as #P2 --> amrap sit ups --> reming time burpees!  (one athlete work  at a time) 

FITNESS + INTRO WOD FOR TIME : 10 Thrusters, 1 rnd ''CINDY''  (5 pull ups, 10 push ups, 15 squat) 8,6....2 -//-, 2,3,4,5    -//-

FITNESS WOD 5 x AMRAP 2 : 1. 8 power clean, rem time pull ups 2. 8 thrusters rem. time ring row 3.  6 power snatch rem time burpee  4.  6 OHS rem time climbers x 10 m 5. 20 deadlift rem time battle ropes INTRO WOD AMRAP 14: 30 wall ball, 20 burpees box jump, 10 k2c/k2e every 2nd min PENALTY 10 sit ups

FITNESS + INTRO WOD 6RFT : 5 kb (two arms) ground to overhead , 10 push ups (FITNESS-->HSPU) 15 du  (or 40 singles), 20 swings 

FITNESS WOD EMOM 8 : 4 power clean, 3 front squat, 2 push press, 1 back squat -rest 2'-  FOR TIME: 100 wall balls INTRO WOD FOR TIME : 2 rnds of: 15 jump squat, 10 air squat, 15 k2c 2 rnds of: 15 push press, 10 ring row, 15 box dips 2 rnds of: 15 push ups, 10 burpees, 15 OH squat 2 rnds of: 15 sit ups, 10 V-ups, 15 back extensions

FITNESS TEAM WOD (In teams of 2) AMRAP 16 : Alternating rounds of : 3 burpee over db , 4 left arm db snatch , 4 right arm db snatch 2 Rope climb (or 8 dips) *Every 2rd PENALTY both athletes, 50 climbers ** ONE ATHLETE work at a time INTRO TEAM WOD (In teams of 2) EMOM 16 : Alternating minutes of: 8 deadlift, 4 burpee over bar --> rem. time of the minute , amrap k2c/k2e *ONE ATHLETE WORK AT A TIME (e.t. even min  #P1 add min. #P2 )