Cate's CF Xanthi

FITNESS + INTRO TEAM HERO WOD  ''DORIE'' (In teams of 2) AMRAP 20 : Buy in, 150m partner carry (each) then remaning time: #P1--> 1 rnd of 15 swings, 10 burpees, 5 GTOH as #P2--> Max reps wall ball (switch stations when #P1 complete 1 rnd) *partners rotate each rnd until team completes 150m wall ball then, remaining time : amrap  of the  15/10/15 rep rnds above (*one partner working at a time) ! When #P1 completes 15/10/5 rnd partner switch Continue switching after each rnd until 150 cumulative wall ball are completed by the team , SCORE IN mumber of rnds & reps of the 15/10/5 completed for both partners conbined

FITNESS + INTRO WOD ''MARATHON'' 10RFT : 10 Wall ball, 10 db snatch , 10 push ups, (time cap 12') -rest 3' -  4RFT : 20 OH kb walk lunges, 20 kb sit ups, 15 burpees, 15 kb sit ups, 10 goblet squat, 10 cal row/bike   (time cap 12') -rest 1'-      FOR TIME:  200m sprint

FITNESS + INTRO WOD 5RFT : 15 OHS, (INTRO --> front or back sq.), 9 pull ups, 100m farmers carry

FITNESSS + INTRO WOD  AMRAP 12 :   ''Ladder''  4/4,5/5, 6/6.... Power clean , burpees * Every 2nd set , 100m run

FITNESS + INTRO WOD  FOR TIME : 27-21-15-9-3 deadlift, swings, HR push ups.

FITNESS + INTRO TEAM WOD (In teams of 2) FOR REPS : 0'-5' min. max distance run alternate running every 100m for max  distance (100m=2 reps/50m =1 rep) 5'-13 min Alternate rnds of: 12 power clean , 20 T2b ( 1 rnd=5 ) 13'-25' min . Alternate rnds of: 12 thrusters, 20 jump over box 25'-30' min running for max distance alt. run every 100m

FITNESS WOD EMOM 8: 3 Hang power clean , 1 jerk, 2 front squat -rest 2'- AMRAP 7 : 3/6/9/12/15... Clean & jerk, T2b INTRO WOD 2x AMRAP 7: 5-10-15-20... burpees, push ups, squat jump, climbers.

FITNESS+ INTRO WOD AMRAP 14 : 9 pull ups (c2b -pull ups) 12 burpees, 20 front  rack lunges, 200m run. 

FITNESS WOD FOR TIME : 8-6-4 Deadlifts, 8-6-4 pull ups 7-5-3 clean, 7-5-3 C2b-pull ups 6-4-2 snatch, 6-4-2 MU *Every time yoy complete 1 rnd, 200m run INTRO WOD FOR TIME : 10-9-8...3-2-1 reps of thrusters, ring row, Hang clean *Every 2''nd min 5 burpees

FITNESS + INTRO WOD 6RFT : 10 OH lunges (FITNESS-->barbell / INTRO--> plate) 6 burpee over               -//-           or          -//- 8 pull ups (INTRO--> ring row ) 150m run

FITNESS + INTRO TEAM WOD (In teams of 3) AMRAP 14 : AS  #P1-->  5 db snatch  each arm (10) 5 db thruster each arm (10) 50m db gum walk #P2--> amraps (as many rnds as possible ) 5 leg raises, 10 r. twists, 5 crunches (10 reps+ 1 coin) & #P3-->amrap hits the wheel with the weevil 5 hits=1 coin #P1 determines the change WINS the team with the most coins in 14' min Before the team switch stations, do 3 sychron burpees

FITNESS + INTRO MARATHON WOD 5RFT : 400m run, 20 wall ball, 20 swings 40 reps of  ''x'' in  each round 1. HR push ups 2. front squat 3. pull ups 4. front rack lunges 5. burpees  (time cap 34')

FITNESS WOD EMOM 12 : 1. 7 Squat snatch 2. 10 T2b 3. 100m farmers carry INTRO WOD 2 X AMRAP 7 : 20 alt db  snatch , 150m run, 10 HR push ups. -rest 1' min btw amraps-

FITNESS + INTRO WOD AMRAP 12 : 12 double db push press, 10 dbs steps over box, 8 double db hang squat clean

FITNESS WOD FOR TIME : 21 burpees, 21 T2b , 9 Power clean (60%) 15 burpees, 15 T2b, 15 power clean (60%) 9 burpees, 9  T2b, 21 power clean  (40%) INTRO WOD 5RFT : 10 burpee jump over box, 50 jump ropes, 5 wall climbs

FITNESS + INTRO TEAM WOD (In teams of 3) FOR TIME : #P1--> 100m farmer walk as #P2--> as many reps as possible battle rope both hands u & down (10 ''ropes up''= 1 rep) & #P3-->lift as a team 4.000kg GTOH (INTRO--.> thrusters) *P1 --> switch stations when  completes 150m **WINS the team which catch 1st 4.000kg *** If a team  do 40 reps of battle ropes in 4' min wins 1' min, more of the total time cap.

FITNESS + INTRO WOD 4RFT : 15 push press, 10 SDHP, 10 front rack lunges, 15 DU or  40 singles *Every min. ON minute. 4 burpee over bar

FITNESS WOD EMOM 20 : 1. 12/10 cal row   2. 9 power snatch 3. 16/12  HSPU  4. 45'' sec. Farmers hold INTRO WOD 2 x AMRAP 7 : 20 alt. db snatch , 150m  run, 10 HR push ups -rest  1' min. btw amraps-

FITNESS + INTRO WOD AMRAP 12 : ''Ladder'' 5/10/15/20... swings, sit ups, 100m run btw each  round

FITNESS + INTRO WOD FOR TIME : 12-9-7-5-3 reps of: deadlift, Hang clean, jerk, Burpee over bar, jump squat -rest 1'-  FOR TIME : 400m run.