Cate's CF Xanthi

  FITNESS     TEAM WOD (In teams of 2)    For TIME:   Buy in, 150 cal. Bike                then, 10 alt. ruds of "DT"→ 12 deadlift,                                                                           9 hang clean, 6 jerk                then, 10 alt. ruds of → 9 OHS, 6 burpee over bar                     Cash out, 150 cal. Row INTRO     TEAM WOD (In teams of 2)        FOR TIME:     4 RNDS OF:                30 ring row, 30 wall ball, 30 box jump,            30 swin...

  FITNESS + INTRO     METCON WOD                   "5150"  FOR TIME:      51 Box jumps, 50 sit ups.      51 Swings, 50 lunges  (Fitness → with plate).      51 V-ups  (Fitness → with med.ball), 50 Push press.       51 back extensions, 50 Wall ball.      51 burpees, 50 Double unders (150 singles).

FITNESS WOD  5RFT: 12 T2b, 12/10 cal. Bike, 12 Wall ball, 12 burpees INTRO WOD  5RFT: 12 V-ups, 12 down ups, 24 air squat, 12 ring row

 FITNESS WOD   FOR TIME:      21-18-15-12-9-6-3 reps of:      Front Squat, HS push ups      *btw each round 40 DU  INTRO WOD   FOR TIME:      21-18-15-12-9-6-3 reps of:      Goblet Squat, kb STOH over      *btw each round, 12 burpees

FITNESS + INTRO TEAM WOD (In teams of 2) 4 stations - 6 altemate rounds each st. 1. As #P1 -> 10 Hang Power clean #P2 -> Holds at tricep dip position on box or rings 2. As #P1 -> Rowing 10 calories #P2 -> Holds at Plank position 3. As #P1 -> 10 front squats #P2 -> Hold on a wall at Squat position 4. As #P1 -> 10 V-ups #P2 -> Hold on a Hollow position. *SWITCH WHEN #P1 complete the reps of each exercise *BTW each station, 5 synchronized burpees.

FITNESS WOD FOR TIME: 15 devil press, 30 double db lunges 15 double db snatch, 30 cal. Row, 15 double db snatch, 30 cal. Bike, 30 double db lunges, 15 devil press. INTRO WOD AMRAP 14: 5 Kb SDHP, 10 Swings, 15 Goblet Squat, 20 Kb russian twists.

FITNESS + INTRO TABATA WOD TABATA 4: Row -rest 1'- TABATA 4: Squat -rest 1'- TABATA 4: Push ups -rest 1'- TABATA 4: Pull ups AMRAP 1: Sit ups

FITNESS WOD AMRAP 5: 12 Power clean (50%), 4 burpee box jump over -rest 1'- AMRAP 5: 8 Power clean (60%), 4 burpee box jump over -rest 1'- AMRAP 5: 4 Power clean (70%), 4 burpee box jump over INTRO WOD 2xAMRAP 7: 10 Wall ball, 20 ring row, 20 med ball lunges, 10 burpees.

FITNESS + INTRO WOD FOR TIME: 400m Run with plate then, 4 Rounds of: 20 plate GtoH 20 plate oH alt. lunges, 20 plate sit ups finally, 400m Run with plate.

FITNESS + INTRO TEAM WOD (In teams of 2) 10 RFT: #P1 -> 10 box jump, 16 alt db snatch, 20 sit ups. as, #P2 -> Max calorie Row or Bike. *Switch when #P1 complete 1 round. *WINS the team with the most calories.

FITNESS + INTRO WOD AMRAP 10: 5 Devil Presses, 10 db thrusters, 20 sprawls. -rest 2'- AMRAP 8: 5 Devil Presses, 10 double db snatches, 10 sprawls. -rest 2'- AMRAP 6: 5 Devil Presses, 10 double db clean & jerk. -rest 2'- AMRAP 4: 5 Devil Presses, 10 double db deadlifts. -rest 2'- AMRAP 4: 5 Devil Presses, 5 burpees.

FITNESS WOD FOR TIME: 400m Run, 12 Hang clean (60%), 300m Run, 15 Hang clean, 200m Run, 18 Hang clean, 100m Run, 21 Hang clean. INTRO WOD FOR TIME: 400m Run, 12 Thrusters, 300m Run, 15 Thrusters, 200m Run, 18 Thrusters, 100m Run, 21 Thrusters.

FITNESS WOD 5 RFT: 3 Power clean, 3 frond Squat, 3 Push jerk, 60 Double unders, 20 jumping lunges INTRO WOD 5 RFT: 12 box jump over, 12 alt db snatches, 200m run