Cate's CF Xanthi

FITNESS + INTRO WOD TEAM WOD (In teams of 3) AMRAP 14 :  As #P1 --> 6 T2b , 14 swings, 24 DU                             #P2--> Wall sit hold                             #P3--> High plank hold *When #P1 completes one rnd of 44 reps , do 3 synchronized burpees (as a team) & switch -rest 1'min - AMRAP 3 : MAX REPS thrusters as a team *one athlete work at a time (the other 2 rest & switch ) 

FITNESS WOD FOR TIME :  400m run, 21 thrusters, 21 pull ups,  400m run, 15   -//-      , 15     -//- 400m run, 9    -//-      , 9      -//- INTRO WOD FOR TIME :  400m run,  25 lunges(plate OH) 50 climbers 300m run,  20     -//-              ,    50  sit ups 200m run,  15      -//-         ,   50   plate GTOH

FITNESS + INTRO WOD 4RFT : 10 STOH (shoulder to overhead ) 15 T2b/k2c 20 wall ball 15 hang clean 10 squat jump over bar

FITNESS WOD AMRAP 12 : 3-6-9-12....reps of: pull ups, power snatch , OHS INTRO WOD AMRAP 12 : 3-6-9-12... reps of: thrusters, ring row , burpees

FITNESS + INTRO WOD FOR TIME : 50-40-30-20-10 reps of: swings , HR push ups, box jumps, sit ups, 

FITNESS + INTRO TEAM WOD (In teams of 2) AMRAP 16 : ''Ladder'' 2,4,6,8.... Dumbbell  thrusters, T2b/k2c *Switch station whenever they want ** Every 2nd min 4 sychronized burpees & continue from where they left of.

FITNESS WOD 3RFT : 21 deadlift , 12 burpees, 21 hang power clean, 12 burpee over bar, 21 push jerk, 12 down -ups INTRO WOD  9 RFT : 6 Burpees , 9 sit ups, 12 push ups, 15 air squat 

FITNESS + INTRO WOD  E2MOM 14 : 12 Goblet squat 12 hang power clean (INTRO-->with kb) 6 push press (INTRO--> with kb) 6 V-ups

FITNESS WOD AMRAP 14 15 burpee over bar , 10 deadlift, 5 power snatch INTRO WOD 2 x  AMRAP 6    -rest 2' min btw- 1' min  swigs (russian), 1 ' min Goblet squat 2 min kb SDHP , 2 min kb thrusters     

FITNESS WOD In 12 min running clock : 21-15-9 hang power clean, Ring dips --> rem time 3 MU or 3 wall climb 20 plate sit ups INTRO WOD In 12' min running clock:  21-15-9 box jumps, swings --> rem time 2 wall climb , 20 sit ups

FITNESS + INTRO TEAM  WOD (In teams of 2) 5Rnds of : min 1. wall balls                   min 2. t2b/k2c                  min 3. squat jumps over bar                  min 4. Push press                   min 5. burpees                  min 6. 10 partner sit ups &  --> rem . time REST  *Partners switch every 30 '' sec  (TOTAL TIME 29') 

FITNESS WOD AMRAP 12 : ''Ladder''  2-4-6-8 ... squat snatch , t2b , 20 DU INTRO WOD AMRAP 12 : ''Ladder'' 2-4-6-8... cal bike , swings, k2c

FITNESS + INTRO WOD FOR TIME : 10 Thrusters, 15 burpee over bar , 20 Thrusters, 25 burpee over bar, 30 Thrusters, 35 burpee over bar, (M 40-45 kg/ F 20-25 kg) 

FITNESS WOD AMRAP 14 : 7 STOH , 9 T2b, 12 jump over box, 16 HR push ups INTRO WOD 2 x AMRAP 6 : 7 thrusters, 9 k2c, 12 front rack lunges, 16 sit ups.

FITNESS WOD 4RFT : 10 OHS, 24 Swings, 10 burpee over bar, 24 alt. kb push presses INTRO WOD 4RFT : 10 front squat, 24 swings, 10 burpees, 24 ring row 

FITNESS + INTRO TEAM  WOD (In teams of 2)     -SEMI MARATHON- AMRAP 6: Alternate rnds of: 4 box jumps                                                  3 devil presses AMRAP 6:    -//-     -//-         : 4 goblet squat                                                 3 push ups AMRAP 6:    -//-    -//-          : 4  V - ups (or T2b)                                                  3 pull ups AMRAP 6:     -//-    -//-         : 4 db snatch   ...

FITNESS + INTRO WOD '' Double chipper'' FOR TIME : 50 deadlift, 40 pull ups, (#ring row) 30 box jumps, 20 front squats, 10 STOH (push press/jerk) 10 burpee pull ups. 20 front rack lunges, 30 Hang power clean, 40 HR push ups,50 sit ups, 

FITNESS WOD 5Rnds -AMRAP 3 each : 4 hang power snatch , 4 burpee over bar INTRO WOD 5Rnds -AMRAP 3 each: 5 thrusters, 4 burpee over bar 

FITNESS WOD 6 RFT : 7 Shoulder to OH , 10 power clean, 30 DU, 3 rope climb INTRO WOD 6 RFT : 7 air squat , 10 med. ball lunges, 7 cal bike , 10 wall ball

FITNESS WOD AMRAP 14 : ''Ladder'' 1-2-3 ...clean & jerk                 2-4-6...    T2b                 3-6-9... box jumps INTRO WOD AMRAP 14 : 20 kb SDHP , 20 kb sit ups, 20 box step ups or goblet squat or kb lunges