Cate's CF Xanthi

FITNESS + INTRO TEAM WOD  FOR TIME : 150 swings                      150 db snatches                      150 sit ups *ONE ATHLETE WORK AT A TIME **Every time the athlete who works brakes the other  must complete 1 rnd ''CINDY''  and switch 

FITNESS + INTRO WOD  In 15 min running clock , try to complete: 0'-8' min 21-15-9 swings , dips, kb sit ups 8'-15' min AMRAP 7 : 10 jump over box 10 HSPU (INTRO--> HR push ups)

FITNESS + INTRO WOD AMRAP 16 : 20/18 cal row or bike 5 wall climbs, 20 double kbs or dbs thrusters, 20/18 cal row or bike 200m farmers walk with kbs or dbs

FITNESS WOD 10RFT :  5 (STRICT) C2b pull up  10''X'' of the followings db movemens 15 sit ups  rnd 1 . db push press rnd 2 .  db burpees rnd 3 . db power clean  rnd 4 . db floor press rnd 5. db lunges rnd 6 . db front squats rnd 7 . db bent over row  rnd 8 . alt db snatch  rnd 9 . db deadlifts rnd 10. thrusters INTRO WOD 5RFT :  11 burpees, 12 deadlifts, 11 cal.  row  12 plate STOH

FITNESS WOD AMRAP 13 : 5 Hang power snatch, 10 HSPU, 10 box jumps, 5 OHS INTRO WOD AMRAP 13 : 20 swings, 100m run, 20 ring row , 200m run , 20 goblet squats, 100m run, 20 sit ups

FITNESS + INTRO TEAM WOD (In teams of 2) 3Rnds of : Min 1 swings                  Min 2 T2b / K2c/k2e                  Min 3 db box step overs      (total time 24')                  Min 4 push press                  Min 5 burpees                  Min 6 Hollow hold or roks (sit ups) * Partners switch every 30' seconds **While #P1 works, #P2 holds at plank position 

FITNESS + INTRO WOD  FOR TIME : 50 Jump over box                      50 burpee on plate (INTRO -->Simple burpee)                      50 front squat  (INTRO -->plate squat)                      50 DU     (INTRO --> 130 single unders                      50 wall ball , 50 sit ups 

FITNESS WOD AMRAP 9 : ''Ladder'' 2-4-6...Power snatch / SDHP -rest 2'- AMRAP 3 : OHS INTRO WOD AMRAP 6 : ''Ladder''4-6-8 OH plate lunges     plate GTOH (ground to overhead) -rest 2' -  AMRAP 6 : ''Ladder'' 4-6-8...Ring row , Swings

FITNESS WOD 10RFT : 1 Power clean , 5 deadlift, 10 goblet squat INTRO WOD 10RFT : 10 cal row , 8 front squat, 4 HR push ups 2 wall climbs

FITNESS WOD AMRAP 14 : 800/600 m Row , 20 ring dips, 20 swings, 20 pistols INTRO WOD FOR 12 min : 60''sec ON/ 30'' sec OFF -Wall balls  -single/ double unders -deadlifts     -sit ups

FITNESS TEAM WOD (In teams of 2) AMRAP 14 : As #P1 complete 1 rnd ''DT'' 12 deadlift, 9 hang p. clean , 6 jerk #P2 must  do as many reps as possible of 1 burpee-pull up + 10 climbers + 5 jump sq. = 1 rep *WINS the team with the most reps of complex INTRO  TEAM WOD (In teams of 2) FOR TIME : 100 wall ball                       80 sit ups                *ONE ATHLETE                       60 thrusters                 WORK AT A  TIME                       40 burpees                       60 push press                      ( time cap 14')                    ...

FITNESS + INTRO CARDIO WOD   Every 7 min   for 28' minutes complete : 600m row or 15 cal bike 15 toes to bar / knees to chest (20) 10 burpee over plate , 20 plate GTOH , 10 burpee over plate , 15 T2b/K2c. 

FITNESS WOD AMRAP 12 :  15 wall ball, 15 power snatch, 5 burpee over bar, 15 T2b INTRO WOD AMRAP 12 : unbroken swings, 10 kb front rack lunges, unbroken one arm alt. russian swings, 10 burpees

FITNESS WOD EMOM 15 : 1. 21 swings  2.  21 HR push ups 3.  1. min sit ups  4.  12/10 cal row   5.   12 kb thrusters INTRO WOD EMOM 15 : 1. 12 box jumps  2. 15 wall ball 3. 15 db snatch  4. 12 db lunges    5.  30'' sec plank hold 

FITNESS WOD 4 RFT : 10 Clusters, 50 DU     -rest 1'- 4 RFT : 20 wall ball, 10 burpees INTRO WOD 6 RFT : 20 Swings, 10 burpees, 10 ring row, 20 squat over kb. 

FITNESS TEAM WOD (In teams of 3) FOR TIME : #P1 Amrap Row for meters #P2 + #P3 try to complete: 50 burpee onto plate, 50 box jump over box, 50 thrusters, 40 pull ups, 40 db weighted box steps ups, 40 thrusters, 30 ring dips, 30 box jumps, 30 thrusters *ONE ATHLETE WORK AT A TIME **Switch every 400m Row INTRO TEAM WOD   (In teams of 2) 3RFT : 50 wall ball, 40 thrusters, 30 barbell  SDHP , 20 synchronized burpees *ONE ATHLETE WORK AT A TIME WITH  OTHER DO amrap Sit ups

FITNESS WOD 2 X AMRAP 7 : 1.  30 DU, 10 Wall ball, 30 db snatch 2. 100m run, 10 GTOH , 30 sit ups, -rest btw amraps 1 min- INTRO WOD EMOM 15 : 1. 8 front squat 2. 18 knees to chest/k2e 3. 8 x 5m shuttle sprints

FITNESS WOD FOR TIME : 600m run, 50 swings, 40 SDHP, 30 push jerk , 20 burpee over bar, 30 hang snatch, 40 kb clean alternate, 50 sit ups  (time cap 14') INTRO WOD FOR TIME : 30-25-20-15-10-5 swings 5-10-15-20-25-30 burpee over kb

FITNESS WOD 4RFT : 25 single arm OH lunges with db (switch arm each rnd) 8 db shoulder to OH (each arm /16 total) 10 T2b, 200m run INTRO WOD 4RFT : 25 box jumps, 12 cal row or bike 25 ring row , 12 burpees

FITNESS WOD AMRAP 12 : 30 double unders, 9 HSPU, 9 Hang power clean INTRO WOD AMRAP 12 : 60  Single unders, 12 push ups, 12 man makers

FITNESS TEAM WOD (In teams of 2) 10 RFT : alternate rounds-one athlete work , 3  HSPU, 6 deadlift, 9 pull up, 12 DU or 24 singles *When #P1 finish one round must run together 100m before #P2 begins the next round INTRO TEAM WOD (In teams of 2) 10 RFT : alternate rounds - one athlete work 7 deadlift, 7 burpee jump over box *When #P1 finish one round must run together 100m before #P2 begins the next round                                (time cap. for both 16 min)