Cate's CF Xanthi

FITNESS  INTRO  TEAM (In teams of 2) FOR TIME : 1000m relay  race (change every)                      100 sit ups    (FITNESS --> GHD)  100m                      800m relay race                      80 front squat                                    (One athlete work at a time)                      600m relay race                                   -TIME CAP. 16' min-                       60 T2b / k2e                          ...

FITNESS + INTRO WOD AMRAP 14 :  20 DU/ 60 singles, 20 OH plate lunges, 20 burpees (FITNESS-->burpees onto palte)  20 plate sit ups. 20 plate GTOH

FITNESS WOD FOR TIME : 18-15-12-9-6-3 reps of: double dbs box  steps over, wall ball, 5 devil presses INTRO WOD FOR TIME : 18-15-12-9-6-3 reps of: swings,  alt. kb thrusters, 5 burpees

FITNESS WOD AMRAP 12 : 12 double db clean, 12 one arm  db squat, 12 double db push press, 12 front rack dbs lunges INTRO WOD   AMRAP 12 : 50m gun walk(with med.ball) , 5 HR push ups, 7 burpee over med. ball , 9 wall ball

FITNESS WOD 10RFT :  200m run, 6 thrusters, 8 T2b,  10 pass over box ( arms    in the box & pass legs over box) INTRO WOD 10RFT :  100m run, 6 front squat, 8 k2c/k2e, 10 ring row.

FITNESS + INTRO TEAM  WOD (In teams of 2)  AMRAP 10 : Alternate rounds of:  6 Hang clean, 6 HSPU, 6 burpee over bar  as the other holds at plank position -rest 2' min- FOR TIME:  12 Alternate rounds of : (8 rounds of INTRO)  #P1 --> 7 deadlift          as #P2--> do as many sit ups as possible                5 front squat              3 push press               1 wall climb           (time cap. 12' min) 

FITNESS + INTRO HIT WOD FOR TIME : / FOR REPS 1 Rnds of : 40 cal row, 40 wall ball, 40 alt. db thrusters -time cap. 7' min- REST  2' min 2 Rnds of : 300m run, 30 alt db snatch, 30 ring row -time cap. 7' min.-REST 2' min 3 Rnds of : 20 cal bike, 20 jump over box , 20 burpees     -time cap 7'- TOTAL TIME  25' min-

FITNESS WOD FOR TIME : 48-40-32-24-16-8 t2b 12-10-8-6-4-2 squat snatch INTRO WOD EMOM 12 : 1. 10 Deadlift  2. 15 wall ball 3.  15 HR push ups   4. 100m run.

FITNESS WOD AMRAP 4 : 20 sit ups, 30 scissors, 40 r. twists, 50 climbers -rest 1'- AMRAP 9: 2 Power clean, 2 front squat, 2 jerk (dip or slipt) 100m gun walk INTRO WOD AMRAP 4 : 20 Sit ups, 30 scissors, 40 r. twists, , 50 climbers -rest 1'-    AMRAP 9: 12 alt db snatch, 12 k2c, 12 ring row, 100m run.

FITNESS + INTRO TEAM WOD (In teams of 3) AMRAP 16 : As #P1--> 500m Row, #P2 Runs for distance (50 = 2 reps) #P3 AMRAP (as many rnds as possible ) ''DT'' --> 12 deadlift                 9 Hang clean                 6 jerk (*one rnd DT = 5 reps if you complete all reps of one of the exercises= 1 rep e.t 2 rnds DT & 12 deadlift=11 reps #P1determines the change Each time change stations, 3 sychronized burpees

FITNESS + INTRO WOD   FOR TIME : 21-18-15-12-9-6-3 Dumbbell squat(one db), HSPU( INTRO--> Push ups) db deadlift(one db -touch both sides od db the ground) dumbbell sit ups (INTRO --> normal sit ups.)

FITNESS WOD 3RFT : 15 Power clean, 35 wall bal, 400m run. INTRO WOD FOR TIME : 21-15-9 alt. one arm swings kb lunges, HR push ups, 200m run.

FITNESS WOD AMRAP 12 : 6 Pull ups, 6 hang power snatch, 12 front rack lunges, 36 climbers INTRO WOD AMRAP 12 : 200m run, 15 burpees, 30 deadlift

FITNESS WOD 2RFT : 20 Cal row, 20 T2b, 200m run, 20 hang P. clean & jerk 20 cal bike, 20 pull up, 200m run, 20 front squat INTRO WOD 2RFT : 40 push ups, 40 swings, 40 wall ball

FITNESS + INTRO TEAM WOD (In teams of 2) 2 X AMRAP 4 : 200m run together -rem. time As many reps as pos. wall balls -rest 1'- 2x AMRAP 4 : 200m tun together -rem. time : #P1 --> as many reps as pos. Hang C & J                 as #P2--> plank hold

FITNESS WOD FOR TIME : Buy in, 400m run, then 21-15-9 reps of: power snatch, swings, one arm OH kb squat Cash out, 100 DU INTRO WOD 2 X AMRAP 6 : -REST btw 1' min- 50 singles jump ropes, 10 push ups, 10 squat jump, 50m run.

FITNESS + INTRO WOD 5RFT : 24 kb thrusters (12 reps each side) , 18 burpee, 12 T2b / k2c 

FITNESS WOD AMRAP 7 : x2 (-rest 1' min btw) ''Ladder'' 3/6/9/12...Power clean 10 HR push ups or 8 HSPU INTRO WOD AMRAP 12 : 15 Swings, 10 burpees, 10 ring row, 15 box jumps

FITNESS WOD FOR TIME : 20-15-10-5-10-15-20 OH barbell lunges, Pull ups INTRO WOD 5RFT : 200m run, 7 down ups, 14 front rack db lunges, 21 alt. db push press