Cate's CF Xanthi

FITNESS + INTRO WOD 3 Rnds - AMRAP 5 each - rest 1' btw 3 deadlift , 5 shoulder to OH , 5 front squat , 3 burpee over bar

FITNESS + INTRO TEAM WOD (In temas of 2) Start individual : AMRAP 8 : 10 OHS, 10 Swings, 10 burpee over bar -rest 2'- As a team : AMRAP 14: alternate  rnds of 7 thrusters                             7 pull ups                             14 squat jump *ONE ATHLETE WORK AT A TIME ** EVERY TIME EACH ATHLETE COMPLETE ONE ROUND DO 2 BURPEE OVER PARTNER EACH  & SWITCH 

FITNESS + INTRO WOD  5RFT : 12 Cal row /bike 8 squat clean 10 push press then, 15-9-3-9-15 back squat burpees

FITNESS + INTRO WOD FOR TIME : 15-12-9-6-3 Deadlift, pull ups (#ring row) then, 3 rnds of : 20 box jumps,  20 swings, 20 wall ball

FITNESS + INTRO ''12 DAYS OF CHRISTMAS WOD'' FOR TIME :  1 SDHP  / 1 Burpee                       2 Thrusters / 2 box jumps                       3 push press / 3 HSPU/ HR push ups                       4 power clean / 4 plate GTOH                       5 power snatch / 5 ring row                       6 swings           / 6 k2c/k2e                       7 pull ups    /  7 swings                       8 k2e/t2b  / 8 goblet squat                      9 box jumps  / 9 kb SDH...

FITNESS WOD FOR TIME : 100 DU, 50 burpees, 25 pull ups, 50 OH plate lunges, 25 push ups, 50 box jumps, 25 push press, 50 deadlift, 25 plate sit ups, 50 wall ball , 25 back extensions, 100m run INTRO WOD FOR TIME : ''Ladder'' 2,4,6,8,10,12,10,8,6,4,2 jump squats, push ups, kb sit ups, kb lunges.

FITNESS WOD In 10' min ''GRACE'' 30 clean & jerk (60/40 kg) -rem time AMRAP : 7 T2b , 7 burpees, 14 squat jumps INTRO WOD In 10' min try to complete: 3-6-9-12-15-12-9-6-3 thrusters, K2c rem time  AMRAP : Burpees

FITNESS + INTRO WOD TABATA WOD TABATA 4 : Swings    -rest 1'- TABATA 4 : HR push ups -rest 1'- TABATA 4 : kb lunges or goblet squat

FITNESS WOD AMRAP 7 : 7 front squat , 7 power clean, 5  burpee over bar -rest 1'-  AMRAP 6 : 6 wall ball , 6 HSPU, 6 swings INTRO WOD AMPA 12 : 10 plate GTOH, 10 cal bike , 10 push ups or ring row , 10 plate lunges

FITNESS + INTRO TEAM  WOD (In team of 2) FOR TIME : 100 wall ball                        80 sit ups                        60 swings                        40 pull ups or Ring row (for INTRO)                        20 burpee box jumps 100m run together, 20 burpee box jumps                      40 pull ups                      60 swings                      80 sit ups                      100 wall ball    (TIME CAP 16')                         ...

FITNESS WOD semi - Marathon  6RFT : 4 deadlift , 3 power clean , 2  squat clean , 1 clean & jerk -rest 1'-  4RFT : 6 OHS , 8 t2b , 12 wall ball -rest 1'- FOR TIME : 21-15-9 power snatch, 100m run INTRO WOD 3RFT : 50 sit ups , 40 squats, 30 swings, 20 burpees, 10 push ups, 5 wall climb

FITNESS WOD AMRAP 12 : 3-6-9-12...thrusters 6-8-10-12...pull ups 9 burpee box jumps INTRO WOD AMRAP 12 : ''Ladder'' 10 cal row 10-12-14-16...wall ball , burpees

FITNESS WOD 3 Rnds - AMRAP 3 : each 6 HSPU, 9 Hang power clean -rest btw amraps  30 sec - then,   AMRAP 4 : 10 burpee over bar , 20 DU INTRO WOD : 2 rnds of : 10 thrusters, 20 sit ups                           2 rnds of : 10 push press, 10 ring row                                        2 rnds of : 10 front squat, 10 burpees -rest every 2 rnds 30'' sec - 

FITNESS WOD In 15' min: 10-9-8-7...3-2-1 power snatch , t2b then, -rem time: AMRAP : 30 Front rack lunges, 30 sit ups INTRO WOD  AMRAP 14 : 50 Jumping jacks, 20 push ups, 20 burpees, 50 jumping jacks. 20 air squat, 20 crunches

FITNESS TEAM WOD (In teams of 2) AMRAP 20 : 50 air squat , 50 push ups, 50 plate lunges, 50 plate sit ups, 50 burpees, 50 climbers * ONE ATHLETE WORK AT A TIME WHILE THE OTHER -->holds a barbell in front rack INTRO TEAM WOD (In teams of 2) TABATA 20 :  TABATA 4: alt athletes goblet squat TABATA 4: alt athletes swings TABATA 4: alt athletes kb russian twists TABATA 4: alt athletes wall balls TABATA 4: alt athletes burpees

FITNESS WOD AMRAP 7 : 50 DU , 30 Swings , 15 push press -rest 1'-  AMRAP 7 : 30 DU , 20 Swings , 10 push press INTRO WOD AMRAP 6 : ''Ladder'' 10 -12-14...Wall balls, sit ups -rest 2'-  AMRAP 6 : ''Ladder'' 10-12-14...plate GTOH ,TTR

FITNESS WOD FOR TIME : 5-6-7-8-9-10 Power snatch 10-12-14-16-18-20 (C2b ) pull ups  wall balls  INTRO WOD FOR TIME : 5-6-7-8-9-10 Burpees 10-12-14-16-18-20 swings 10  push ups 20 air squats

FITNESS + INTRO WOD AMRAP 12 : 40 air squats, 20 T2b /K2e/k2c, 10 HSPU/HR push ups

FITNESS WOD 5RFT : 15 Deadlift, 10 bar facing burpee over bar , 5 power clean (70%-80%) INTRO WOD 5RFT : 14 deadlift,10 cal bike, 7 db thrusters,10 sit ups