Cate's CF Xanthi

FITNESS TEAM WOD (In teams of 2) FOR TIME : 100 Deadlift, 80 hang power clean, 60 front squat, 40 jerk, 20 sychro. burpees 40 front rack lunges, 60 T2b/TTR, 80 swings, 100 sit ups. *ONE ATHLETE WORK AT A TIME INTRO TEAM WOD (In teams of 2) FOR TIME : 60 box jumps, 60 wall balls, 60 burpees, 60 box dips: 60 med. ball sit ups, 600m run *ONE ATHLETE WORK AT A TIME 

FITNESS WOD 2 X AMRAP 7 : 2/4/6/8... Hang squat clean, T2b -rest btw amraps 1' min- INTRO WOD FOR TIME : 10,9,8....1,2,3...9,10 reps of: ring row, push ups, jump squat

FITNESS WOD 5RFT : 6 Hang snatch, 150m run, then, For time: 100 wall ball INTRO WOD AMRAP 12 : ''Ladder'' 8/10/12/14...deadlift, Db push ups.

FITNESS WOD FOR TIME :  Cash in : 50 push ups, then 21-15-9-15-21 deadlift, box jumps Cash out : 50 DU or 150 singles INTRO WOD FOR TIME : Cash in : 40 push ups, then, 21-15-9-15-21 swings, kb SDHP cash out : 100 singles ropes

FITNESS WOD 4RFT : 12 Pull ups, 12 thrusters, 100m farmers walk, 36 climbers INTRO WOD FOR TIME : 30 thrusters, 300m run, 20 thrusters, 200m run, 10 thrusters, 100m run

FITNESS + INTRO TEAM WOD (In teams of 3) AMRAP 14 :     #P1 --> 20 reps transfer wheel as #P2--> 15 HSPU or HR push ups & #P3-->10/8  cal. row/ bike *Switch stations when all athletes complete the  reps of their stations (each stations--> 1 CREDITS!) **If the athletes of a team can pass through of  all stations in les than 7 min. BONUS--> 5 CREDITS *** WINS the team with the more credits

FITNESS WOD FOR TIME : 400m run, then, 5 rnds of: 6 squat snatch, 6 burpee over bar 300m run, then, 5 rnds of: 4 squat snatch, 4 burpee over bar 200m run, then, 5 rnds of: 2 squat snatch, 2 burpee over bar INTRO WOD 2x AMRAP 7 :     -rest 1' btw amraps- 12 db  thrusters (6 each arm) 12 alt.  db snatch , 12 db squat (db to chest

FITNESS WOD FOR TIME : 21-18-15-12-9-6-3 9 OHS (overhead squat), wall ball 40 DU (btw every set) or 100 singles ropes. INTRO WOD FOR TIME : 21-15-9 Swings, knees to chest, burpee over kb 

FITNESS +  INTRO WOD  AMRAP 12 : 12 kb deadlift (one kb inside legs) 50m gun walk (with kb), 6 burpees

FITNESS WOD 5RFT : 8 power clean, 4 front squat, 200m run, 4 burpee over bar, 8 pistols INTRO WOD 5RFT : 20 Ring row, 50 jump ropes, 20 wall ball, 50 jump ropes, 20 sit ups

FITNESS TEAM WOD (In teas of 3) AMRAP 8 : #P1--> Dumbell thrusters as, #P2 --> 15 wheel deadlifts (into the weel) and #P3--> Double unders -rest 2'-    5RFT : 5 Sychronized burpees, 10 HSPU(each athlete) 15 partner sit ups INTRO TEAM WOD (In teams of 2) FOR TIME : (ONE ATHLETE WORK AT A TIME) 100 Wall ball 90 climbers 80 squat jump 70 knees to chest 60 burpees                           ( time cap. 16') 50 box jumps 40 push ups 30 OH  med. ball lunges 20m bear crawl, 10 wall climb

FITNESS WOD AMRAP 12 : 12 double kb squat clean & jerk 50m OH kbs walk, 24 double kb deadlifts INTRO WOD AMRAP 12 : 6 HR push ups, 12 wall balls, 18 med. ball sit ups, 60 jump ropes 

FITNESS + INTRO WOD   3 rnds of : 1' min. Row, 1' min burpees, 1' min swings, 1' min bike FITNESS --> 1' min sit ups/ INTRO --> 1' min. REST

FITNESS WOD FOR TIME : 18-15-12-9-6-3 reps of: Hang power clean, wall ball, cash out, 400m run. INTRO WOD FOR TIME : 18-15-12-9-6-3 reps of : thrusters, air squat, ring row, cash out, 200m run.

FITNESS WOD   6RFT : 200m run, 5 squat snatch, 5 burpee over bar INTRO WOD 6RFT : 200m run, 10 plate GTOH, 5 burpee over plate

FITNESS TEAM  WOD (In pairs of 2) FOR TIME : 100 Cal row (one athlete work at a time) then, 21-15-9-15-21 partner deadlift, sychronized burpee over bar finally  1000m farmer walk (one athlete work at a time) INTRO TEAM WOD (In pairs of 2) AMRAP 16 : ''Ladder''  (alternate rnds adding 1 rep in each) #P1 : 2 kb SDHP , 2 swings, 2 goblet squat, 2 kb GTOH as #P2 : holds at static plank hold , then #P2 : 3 kb SDHP, 3 swings, 3 goblet squat, 3 kb GTOH as  #P1: holds  at static plank hold 

FITNESS WOD AMRAP 14 : 12 cal row  or bike, 10 pull ups (ELITE--> C2 b pull up) 8 squat clean (40%-50%) INTRO WOD 2 Rnds of : 1. 1' min Run  2. 1' min step over box 3. 1' min jump ropes 4. 1' min ring row 5. 1' min burpees  6. 1' min sit ups 7. REST

FITNESS WOD FOR TIME : 50 burpees, 50  db snatches, 50 db sit ups, 50 db OH squat, 50 ring row, 50 db lunges INTRO 2 x AMRAP 7 : 5 push press, 5 burpees, 5 squat over  bar, 50 jump ropes.

FITNESS WOD AMRAP 12 : 6 db hang snatch (right arm), 6 db h. snatch (left), 8 HSPU, 10 db squat, 12 x 10m gun walk INTRO WOD 8 RFT : 100m run, 3 complex burpee jumping pull ups, 12 plate GTOH

FITNESS WOD 10 RFT : 10 GTOH, 6 burpee over bar, 30 DU,   (t.c 14') INTRO WOD AMRAP 12 : ''Ladder'' 2,2/4,4/6,6... wall ball, HR push ups

FITNESS + INTRO TEAM  WOD (In teams of 2) AMRAP 16 : Start individual & do 20 pull up/ring row, 30 push ups, 40 sit ups, 50 squats, then--> remaining time as a team  : complete as many alternate rounds as you can of: FITNESS : 2 HSPU    /   INTRO --> 4 HR push ups                   4 power snatch    /         4 thrusters                  6 squat over bar    /           6 squat over bar 

FITNESS + INTRO WOD 8RFT : 100m  farmers walk, 10 OHS, 5 Burpees   (INTRO--> Back front or squat)