Cate's CF Xanthi

FITNESS WOD 3RFT : 50 back rack lunges, 400m run, 25 burpee over bar INTRO WOD 4RFT : 40 air squat, 300m run, 30 HR push ups

FITNESS + INTRO WOD   AMRAP 5 : 15 Squats, 10/7 cal row , 5 burpee over row -rest 1' -  AMRAP 5 : 10 db thrusters, 20 db lunges, 30 climbers (INTRO without dbs) -rest 1'- AMRAP 5 : 10 jump over box , 10 push ups, 10 db snatch -rest 1' - AMRAP 5 : 5 HSPU (INTRO --> ring row) 10 db sit ups, 15 double db deadlifts

FITNESS WOD EMOM 12 : 1 st min:  7 deadlift 2nd min: 9 right arm db push press/ 9 left arm p.p 3rd min: 12 toes  to bar INTRO WOD EMOM 12 : 1st min: 14 double db deadlift 2nd min: 14 HR push ups 3rd min:  14 k2c/ kness to chest 

FITNESS TEAM WOD ( In teams of 2) 10 RFT : As #P1 complete  1 round of 5 deadlift , 5 Hang clean , 5 F. Squat , 5 push press, 5 back squat #P2 run for distance *WINS the team who complete 1st 10 alternate rounds **Every 1000m run (as a team) will deducted from the final time-SCORE 30'' sec (500m -->15'' sec) INTRO TEAM WOD (In teams of 2) FOR TIME : 500m run (together) 400 climbers 300 air squat 200 sit ups 100 wall ball * ONE  ATHLETE WORK AT A TIME while other holds at plank positions

FITNESS + INTRO WOD  AMRAP 7 : 7 V ups, 7 push ups AMRAP 7 : 7 box jumps , 7 GTOH (intro-->plate) AMRAP 7 : 7 kb SDHP , 7 kb thrusters MARAP 7 : 7 snatch (intro--> swings) 7 burpees -btw amraps 2 min rest-

FITNESS + INTRO WOD AMRAP 16 : 30 push press, 20 T2b/k2e/k2e 20 HR push ups, 30 SDHP

FITNESS WOD 4Rnds - 30'' sec ON/ 15'' sec OFF -STOH   -T2b     -rest 1'- 4RNDS -30'' sec ON/ 15'' sec OFF -Alt pistols   - swings INTRO WOD FOR TIME :               (total time 13')  200m run, 50  db snatch, 200m run, 40 db snatch , 200m run, 30 db snatch , 200m run, 20 db snatch , 200m run, 10 db snatch 

FITNEES WOD AMRAP 6: ''Ladder'' 2,4,6,8... burpee pull ups, thrusters -rest 1' min- AMRAP 6 : 6 burpee over bar, 6 clean & clean INTRO WOD AMRAP 12 : 10 Ring row, 15 swings, 20 box jumps 

FITNESS TEAM WOD (In teams of 3) AMRAP 16 : #P1--> AMRAP 3 Power cleans                      as #P2  -//-          rope climbs                      as #P3    -//-       Burpees *WIN the team with   the most reps at all exercises **All athletes must  pass  through each station 2 times INTRO TEAM WOD AMRAP 18 :  #P1--> Amrap 3: wall ball                as    #P2-->   -//-    : Wall climbs                as     #P3-->    Amrap 2  : burpees and 1' min REST  until change *WIN the team with the most reps at all exercises **All athletes must pass through each station 2 times

FITNESS  + INTRO WOD EMOM 18: 1 st min 7 Ground to overhead 2 nd min 9 burpees 3 rd min  12 pistols  (weighted for fitness)

FITNESS WOD FOR TIME : 21 C2b pull ups, 9 snatch, 100m farmers carry 15    -//-            , 7    -//-    ,         -//- 9        -//-         ,  5    -//-     ,    -//-    INTRO WOD FOR TIME : ''Ladder''   5,7,9,12,15...

FITNESS + INTRO WOD AMRAP 12 : 6 muscle ups or 18 ring dips, 24 swings, 6 HSPU or 12 HR push ups

FITNESS WOD 9RFT : ''NASTY 9'' 9 deadlift, 9 T2b, 9 power clean, 9 air squat, 9 push jerk , 9 burpee over bar INTRO WOD 8RFT : 8 Thrusters, 8 T2b/k2e, 200m run

FITNESS TEAM WOD (In teams of 2) AMRAP 16 :  400m run (switch every 200m ) then, 3rnds: 30 burpee jump over box (15 reps each) 60 wall ball ( 10 reps each) --> rem. time  Amrap hang snatches INTRO TEAM WOD (In teams of 2) AMRAP 16 :  20 cal bike (switch every 10 cal)                       20 db burpee- deadlift (5 reps each)                      40 db snatch (10 reps each alt.)                       40 db squats  -//-

FITNESS WOD 3RFT : 400 m run, 15 Hang clean, 15 shoulder to OH INTRO  WOD  3 RFT : 300m run, 25 swings, 20 TTR, 15 kb sit ups

FITNESS + INTRO WOD FOR  MAX REPS : 1' min. SDHP (INTRO--> kb) 1' min box jumps 2' min SDHP 2' min box jumps 3' min SDHP 3' min box jumps      (total time 12' min)

FITNESS + INTRO WOD AMRAP 12 : ''Ladder'' 4,6,8,10, 12.... dumbbell thrusters, lunges with db , devil press (INTRO -->db push ups)

FITNESS + INTRO WOD  E3MOM 15 : 3 burpee pull ups, 5 hang power snatch (thrusters for INTRO) 9 OHS (front squat for INTRO) 12 T2b/k2c

MARATHON TEAM WOD (In teams f 3) A.  0-10'min  #P1--> Max calories row                     as #P2--> Must hold Handstand                         #P3 REST *Change stations when #P2 brakes B. 10-20min  #P1--> Max calories bike                          as #P2 Must hold  hollow position                         P3 rest C.  20-30' min #P1--> Max meters run                        as P2 --> Must hang  & hold from p. u. bar                     #P3 --> REST D.   30-32'min  REST        32-40' min   Max reps power clean (* 1 bar- 1 athlete wor...

FITNESS WOD 10 RFT :  8 Wall ball, 6 t2b, 4 Snatch, 2 MU INTRO WOD EMOM 12 :  even min. 8 burpee jump over box add min. 16 alt. db snatch 

FITNESS WOD FOR TIME : 250m run, 9 front squat, 30 HSPU, 250m run,  15    -//-  ,  20 -//- 250m run, 21      -//- , 10  -//- 250m Sprint! INTRO WOD 8RFT : 5(kb) SDHP, 10 Squat over kb or bar, 15 HR push ups