Cate's CF Xanthi

FITNESS TEAM WOD (In teams of 2) AMRAP 17 : As #P1 complete 1 rnd of: 6 T2b , 5 power snatch , 4 OHS, 30 climbers #P2 completes MAX Meters on Row * #P1 completes a full round of the work while #P2 rows for max metes & switch SCORE is total meters. INTRO TEAM WOD (In teams of 2) AMRAP 17 : As #P1 complete 1 rnd  of: 8 k2c, 6 thrusters, 4 burpee over bar , 30 climbers #P2 completes MAX reps of DU (try to do...) *SAME AS FITNESS

FITNESS + INTRO  WOD EMOM 16 :  1. 45 ''sec cal row                      2. 45'' sec thrusters                      3. 45'' sec pull ups                      4. 45'' sec American swings 

FITNESS WOD FOR TIME : 25-20-15-10-5 reps of: power clean , HSPU, sit ups, INTRO WOD FOR TIME : 25-20-15-10-5 reps of: swings, push ups, sit ups , back extensions

FITNESS WOD AMRAP 15 : 20 OHS, 10 push ups, 20 DU, 10 thrusters INTRO WOD AMRAP 14 : 20 wall ball, 10 push ups, 20 DU, 40 single unders

FITNESS + INTRO WOD Every 90'' sec x 15min even set: 10 burpees, 10 T2b / k2c add set: 10 pull ups (#15 ring row) 10 sit ups

FITNESS TEAM  WOD (In teams of 2) AMRAP 14 : 80 HR push ups (ONE ATHLETE WORK)  then, --> rem. time alt rnds of:  #P1 7 hang squat clean , 7 jerk , 7 burpee as, #P2 Run for max distance INTRO TEAM WOD (In teams of 2)  AMRAP 14 : 100 burpees 50 db push press 50 double db deadlift (*ONE ATHLETE WORK AT A TIME )  100m run together

FITNESS + INTRO WOD FOR TIME : 21-15-9 db snatch (each arm) 42-30-18 db sit ups 63-45-27 db lunges

FITNESS WOD 4RFT : 500m row/14 bike/15 burpees, 6 (Strict) HSPU, 12 deadlift, 18 box jumps INTRO WOD AMRAP 12 : ''Ladder'' 2-4-6-8... Swings, kb deadlift (sumo), kb sit ups , 200m run

FITNESS + INTRO WOD AMRAP 14 : 75 double unders , 50 sit ups, 25 burpees, 15 thrusters

FITNESS WOD In 10 min running clock try to complete : 9-7-5-7-9  reps of power snatch , bar muscle ups* *1 bar muscle ups=3 ring dips then, 10:00- 13:00 AMRAP 10 burpees, 25 DU # 60 singles finally AMRAP 1 : Front squat INTRO WOD EMOM 15 : 1. 12 front squat 2. 15 HR push ups 3. 12 burpees   4. 15 ring row   5. 15 sit ups 

FITNESS TEAM WOD (In teams of 2) 14 alt. RFT : 2 clusters, 4 burpee over bar , 8 Front squats * ONE ATHLETE WORK AT A TIME ** EVERY 3rd' min 15 partner sit ups INTRO TEAM WOD (In teams of 2) 14 alt RFT :  2 wall climb , 4 burpee, 8 goblet squat *ONE ATHLETE WORK AT A TIME ** EVERY 3rd min 15 partner sit ups

FITNESS WOD IN 14' min running clock : ''Ladder '' 2-4-6-8-10... Alternating Pistols , Burpees over bar , Hang power clean INTRO WOD In 14 min running clock: ''Ladder'' 2-4-6-8-10... db snatch , dbs box steps  over , k2c

FITNESS WOD AMRAP 12 : 10 Power clean (add weights in each rnd) 20 cal row / 17 cal bike (alt. rnds) INTRO WOD 3RFT : 10 push ups, 20 sit ups, 30 jump squats, 60 jumping jacks, 60m bear crawl (walk) 60 climbers

FITNESS WOD ''FIGHT GONE BAD'' 3 RNDS-5 EXERCISES- 1 MIN EACH - 1 MIN REST btw 1. burpees 2. SDHP 3. bow jumps 4. power snatch/ push press 5. Row or Bike 6. REST INTRO WOD   AMRAP 7 : 50 jump rope , 10 swings, 10 kb SDHP -rest 2'- AMRAP 7: 20 wall ball, 15 HR push ups, 10 OH med. ball lunges

FITNESS WOD  4  RFT : 15 wall balls, 15 swings, 15 T2b, 15 HSPU. INTRO WOD 2RFT : 35 K2c , 35 thrusters, 35 air squat, 35 ring row , 35 burpees

FITNESS + INTRO TEAM WOD (In teams of 2) AMRAP 16 :  Alternate rounds of 7 t2b 7 burpees 7 thrusters   *As #P1 works , #P2 holds a plate OH **Every  time each team complete 4 rnds total , do 21 partner sit ups 

FITNESS + INTRO WOD                    4RFT : 30 Front squat, 30 push ups (time cap 10') -REST 2'-    4RFT : 25 Vups , 25 box jumps (time cap 10') -REST 2'-    4RFT : 20 t2b, 20 push jerk (TOTAL TIME  34')

FITNESS + INTRO WOD  FOR TIME : 21-18-15-12-9-6-3 reps of double dbs box step up overs          -//-     shoulder to OH one db snatches

FITNESS + INTRO WOD  6RFT: 21 Wall ball             14 deadlift              7 pull up # ring row 

FITNESS + INTRO WOD  EMOM 35 : 1. 16 Jump over box                     2. 20 swings                     3 15/12 cal row or battle ropes 20                     4. 5 db burpees                      5. 16 sit ups or REST