Cate's CF Xanthi

FITNESS WOD AMRAP 12 : 30 db snatch, 20 db squat (double db) 10 double db clusters INTRO WOD AMRAP 12 : Ladder 3,6,9... Russian swings, kb lunges, 100m run

FITNESS + INTRO TEAM WOD (In teams of 2) 3 RFT :    #P1--> Amrap 2 : 5 HSPU*, 10 Pistols* as #P2--> Amrap 2: Ground to overhead then Amrap 1: sychronized burpees & switch stations (total time of rnd 5') -rest btw rnds 1' min- * INTRO --> HSPU # HR push ups                       Pistols # Goblet squat                       Ground to overhead with plate

FITNESS + INTRO TABATA WOD  1. TABATA 4: Box jumps/ ring row 2. TABATA 4: Burpees/ pull ups 3.  TABATA 4: Thrusters/ air squat 4. TABATA 4: DU or singles / wall climb or HS walk

FITNESS WOD FOR TIME : 4 Rnds of: 21 kcal row/ bike , 18 wall ball, 15 clean & jerk INTRO WOD 3RFT : 400m run, 15 double db shoulder to OH 15 double db deadlift, 15 one db sit ups.

FITNESS + INTRO   EMOM6 5 front squat, 10 back lunges -rest 1' min- EMOM 6 : even min. 10 SDHP add min 10 burpee over bar

FITNESS WOD AMRAP 14 : 40 Hang clean , 15 T2b , 30 Hang clean. 15 T2b, 20 Hang clean, 15 T2b, 10 Hang clean, 15 T2b --> rem. time burpee over bar INTRO WOD EMOM 14 : even min :5 thrusters, 5 burpee over bar add min : 10 DU or 30'' sec DU practise

FITNESS + INTRO TEAM WOD (In teams of 2) AMRAP 16 :  100/80 Cal row (switch every 10 cal ) 100 deadlifts ( -//- 10 reps) 50 burpee jump over box    (switch every 5 reps) 50m farmers carry    (each athlete) *One athlete work at a time * complete as many reps as possible as a team in 16 min.

FITNESS + INTRO WOD   ''FIGHT GONE BAD'' 3 Rnds-5 exer. 1' min each -1 min rest btw rnds 1. SDHP                2. Wall ball              4.HR push ups/ HSPU 3. T2b/k2e                5. Thrusters

FITNESS + INTRO WOD  AMRAP 12 : 10 burpees, 20 swings, 30 kb thrusters, 20 sit ups, 100m run.

FITNESS  WOD FOR TIME : 600m run, 50 db snatch, 40 box jumps, 30 db sit ups, 40 devil press (with dbs) 50 one db OH lunges, 600m run. INTRO WOD 2RFT : 25 Goblet squat, 50 sit ups, 25 push ups, 500m run

FITNESS WOD E3MOM 12 : 250/200 m Row, 50 double unders, 15 Hang power clean INTRO WOD 3 Rnds - AMRAP 3 each 3 thrusters, 6 push ups, 9 air squat, 3 burpee over bar -rest btw rnds 1' min.

FITNESS + INTRO TEAM WOD (In teams of 2) 2 Rnds for MAX REPS AMRAP 3: #P1-->250m row as #P2-->Hold bar in hang Pos --> rem. time MAX REPS Power snatch( alt.) AMRAP3: #P2--> 250m row as #P1--> Hold bar in hand pos -->rem. time MAX REPS HSPU( HR push ups) AMRAP 3: #P1--> 250m row as #P2-->hangs from Horizabol bar. --> rem time pull ups AMRAP 3: #P2--> 250m row as #P1--> hangs from H. bar --> rem. time sychronized burpees -REST 1' min- AND THEN DO IT ALL OVER AGAIN *WINS the team with the most reps at the exercises of the rem. time  in each amrap.

FITNESS + INTRO WOD FOR TIME : 50 jump over box , 40 T2b/ k2e/k2c, 30 db Hang split snatch, 20 (TGU), 10 defiv presses.

FITNESS + INTRO WOD AMRAP 14 : 250m row / 200m run (alt. rounds) 40 DU or 80 singles 20 thrusters

FITNESS + INTRO WOD   6RFT : 6 kb SDHP, 6 burpees, 6 kb front rack lunges, 6 swings, 6 hang power clean with kb finally, at the end, 60 kb russian twists

FITNESS + INTRO WOD  FOR TIME : 400m run, 21 db squat, 9 burpees  over  db,                      400m run, 15 db squat,  15 burpee over db                      400m run, 9 db squat,  21 burpee over db 

FITNESS + INTRO  TEAM (In teams of 2) AMRAP 16 : 800m run (relay race - change every 100m) 40 sychronized air squat 20 claping partner push ups 600m run (relay race) 30 sychronized squat, 15 cl. push ups 400m run (relay race) 20 Sychro. squat, 10 cl. push ups 200m run (relay race) 10 sychro. squat, 5 cl push ups --> rem. time #P1--> Double unders                  as #P2--> 1  rnd ''CINDY''

FITNESS + INTRO WOD FOR TIME : 500m run  then, 21-15-9  reps  of : wall ball , swings then, 500m run

FITNESS + INTRO WOD   AMRAP 4: 8 T2b/k2e, 4 burpees, 8 thrusters AMRAP 4: 8T2b/K2e, 6 burpees, 6 thrusters AMRAP 4: 8T2b/k2e, 8 burpees,  4 thrusters -rest btw amraps 1' min-      (Total time 14')

| FITNESS WOD 4RFT : 300m run, 15 clean & jerk , 15 box jump INTRI WOD 4RFT : 300m run, 15 plate GTOH, 15 plate OH lunges

FITNESS + INTRO WOD AMRAP 6 : 10 alt db snatch , 30 DU or  60 singes -rest 1' min- AMRAP 6 : 10 db squat, 10 db push press, 10 db sit ups