Cate's CF Xanthi

FITNESS + INTRO WOD  4 Rnds of : 20 burpee over bar 10 hang power snatch -rest 2'- 4 Rnds of : 20 jump over box 10 ring dips (or MU) -rest '2- 4 Rnds of : 20 wall ball 10 HR push ups (or HSPU) *Each station has 10' min.   time cap. TOTAL TIME  34 min. 

FITNESS WOD AMRAP 15 :  8 Hang power clean, 16 HR push ups, 32 climpers. *Every min. on min. 4 squat over bar INTRO WOD EMOM 15 :  1. 20 Ring row 2. 100m farmers walk 3. 20 sit ups 4. 100m  run 5. REST

FITNESS + INTRO WOD FOR TIME : 20-15-10-5 Thrusters, burpee over bar, T2b/k2c

FITNESS + INTRO WOD 5RFT : 20 wall ball, 200m run, 10 jerk 

FITNESS + INTRO TEAM WOD (In teams of 4) #P1  EMOM3: 15 db snatch                          10 push ups #P2  EMOM3: 15 deadlift                          10 lunges (FITNESS--> with plate OH) #P3  EMOM3:  15 T2b/k2e                           10 push jerk #P4  EMOM3:   5 Shuttle sprints  x 10m                            5 cal row *Switch  stations even 3rd min. ** Whenever one of the athletes fails to complete the reps of both exercises on the mimute PENALTY TO THE WHOLE TEAM...SYNCHRONIZED BURPEES FOR THE WHOLE MINUTE !

FITNESS WOD   AMRAP 15 : 10 Swings (increase by 5 reps), 4 burpees (increase by 2 reps) 2 clean  & jerk 14 swings, 6 burpees, 2 clean & jerk... INTRO WOD EMOM 15 : 10 swings, 5 burpees

FITNESS + INTRO WOD  TABATA 4: Goblet squat TABATA 4: Shuttle sprints TABATA 4: Hang kb clean & jerk         -rest 2' - FOR TIME: 50 burpee over kb   (ONLY FOR FITNESS) 

FITNESS WOD Buy in 100 sit ups then, AMRAP 10 : ''Ladder'' 5,7,9,11,13...deadlift 10 swings      (total time cap 14') INTRO WOD Buy in, 100 sit ups then, 5RFT : 16 ring row, 16 alt. db thrusters, 8 burpee over db

FITNESS WOD FOR TIME :  50 STOH (Shoulder to overhead), 50 T2b (toes to bar)  25 back rack lunges, 50 ring or  box dips, 25 front rack lunges, 50 T2b, 50 STOH INTRO WOD   E 3MOM 15 :  18 deadlift, 15 HR push ups, 12 kcal row .

FITNESS TEAM WOD (In teams of 2)  AMRAP 16 : #P1--> 100M gun walk (with plate)  as #P2 --> complete amrap of the complex 1 power snatch + 2 OHS (=1 rep) *Switch when #P1 completes 100m/ before they      change stations must do 4 sychronized burpees **WIN the team with the most reps of complex INTRO TEAM WOD (In teams of 2)  2 x AMRAP 8 : #P1 --> 50 single jump ropes, 12 ring row                  As #P2 --> complete Amrap of the combination      6 deadlift, 3 burpee over bar  -rest btw amraps  1' min- 

FITNESS  + INTRO TABATA WOD 1: TABATA 4 : front rack lunges/burpees 2: TABATA 4 : thrusters/ plank hold 3: TABATA 4 : SDHP/ jump over box -rest 2'- AMRAP 2 : FITNESS--> bear complex INTRO --> 30 ''sec front squat/ 30'' sec push press 

FITNESS WOD 3RFT : 400m run, 30 air squat, 20 power snatch, 10 burpee over bar. INTRO WOD EMOM 12 : 8 Goblet squat, 8 swings, 8 kb twists

FITNESS WOD EMOM 6 : 30 DU, 6 Push jerk -rest 1' - AMRAP 7 : 5 HSPU, 10 Clean, 100m run, INTRO WOD AMRAP 12 : ''Ladder'' 8-10-12-14....wall ball 20 climbers 8-10-12-14...ring row 

FITNESS WOD FOR TIME: 21-15-9 Deadlift, swings, t2b, 100m run. INTRO WOD 3RFT: 20 Deadlift, 15 burpee over bar, 10 V-ups, 100m run

FITNESS + INTRO TEAM WOD (In teams of 3)  Start individual & do AMRAP 4 : 6 V-ups, 30 climbers  -rest 1'-  As a team , #P1--> 1 rnd ''CINDY''  *(5 pull up/ ring row, 10 push ups, 15 squat) as, #P2--> amrap candelstick roll to wall ball  and #P3 --> amrap Thrusters *Change stations when #P1 completes 1 rnd ''CINDY'' --> Must complete as a TEAM 21 rnds ''CINDY''  **WIN  The team with the fatest time plus  the reps of med ball exercise + thrusters    (TIME --> 1' min =1 rep )

FITNESS WOD AMRAP 12 :  6 OHS, 12 box jumps, 6 power snatch, 12  cal row or bike. INTRO WOD 2 x AMRAP 6 :   -rest btw 1' min- 8 burpees, 12 ring row, 8 goblet squat, 12 swings

FITNESS WOD 5RFT : 6 Power clean, 6 push press, 6 burpee over bar, 100m farmers carry INTRO WOD   EMOM 12 : 5 k2c, 10 jump squat, 5 push ups.

FITNESS WOD FOR TIME : 9 back squat, 400m run, 15 back squat, 400m run, 21 back squat, 400m run, 15 back  sq. 400m run. 9 back squat INTRO WOD FOR TIME : 10 thrusters, 200m run, 20 front squat, 200m run, 10 thrusters, 200m run, 20 p. press, 200m run, cash out, 20 burpee over bar 

FITNESS WOD FOR TIME : ''MARATHON'' DAY FOR THE 1st  DAY OF SPRING!'' 100 db snatch, 80 pistols, 60 jump over box, 40 burpees, 20 pull ups, 40 sit ups, 60 burpees, 80 climbers, 100 db clean INTRO WOD 3RFT : 25 swings, 25 kb SDHP, 50 walking lunges, 50 single jump ropew