Cate's CF Xanthi

   F ITNESS + INTRO  WOD EMOM 6: odd min. 10 t2b/12 ttr even min.max HSPU/max deficit push ups -rest 2'min.- 3 ROUNDS OF: 10 HSPU/12 deficit push ups/15 push ups 10 t2b 20 box jumps

  F ITNESS + INTRO  WOD 7 set x 10"sec. air bike (max effort) -rest 1'20" btw sets- 14 burpees for time (*note your time) -rest 5'min.- 7 set x 10"sec. row (max effort) -rest 1'20" btw sets- *max burpees for as long as you do the previous 

      F ITNESS + INTRO  WOD Every 2nd min. x 6 set: 2/3 hang snatch 4/6 OHS 6/9 push ups 8/12 cal.Row

     F ITNESS + INTRO  WOD 3 rounds of: 6 hang clean  5 front squat 4 push press 3 rounds of: 6 hang clean 9 thrusters 3 rounds of: 4 front squat 5 push press 6 thrusters

     F ITNESS + INTRO TEAM  WOD FOR TIME: 400m run  2 rnds of:  30 wall balls, 20 sit ups 300m run 2 rnds of: 2 0 wall balls,1 0 sit ups 200m run 2 rnds of: 1 0 wall balls, 20 sit ups 100m run 2 rnds of: 2 0 wall balls,3 0 sit ups

    F ITNESS + INTRO  WOD 4 RFT: 3 wall climb  3 bar muscle up/6 burpee pull ups 16 t2b/19 ttr/24 Vups

   F ITNESS + INTRO  WOD     "AeroWod" FOR TIME: 12 set of: 30"sec.ON/30"sec.OFF Row for max cal. AMRAP 1: max burpees 12 set of: 30"sec.ON/30"sec.OFF Air bike for max cal. AMRAP 1: max burpees

  F ITNESS + INTRO  WOD FOR TIME: 30/24 cal.row 20 burpee over bar 10 OHS 20 burpee over bar 30/24 cal.row

   F ITNESS + INTRO  WOD FOR TIME: 42-30-18  DU 21-15-9  T2b 9-15-21  box jump over

  F ITNESS + INTRO  WOD TEAM WORK AMRAP 12: 48m barbell farmers carry 12 burpees over bar 24 barbell squat 12 burpees over bar

      F ITNESS + INTRO  WOD 3RFT: 10 thrusters 10 pull ups/20 ring row 10 OHS 10 HSPU/20 push ups

  FITNESS + INTRO  WOD      "AeroWod Week 4" For time:           1500/1200m  Row           90/60 cals  Airbike           1200m  Run      ✦ Start & Finish as you want

     F ITNESS + INTRO  WOD 10 RFT: 3 burpee over bar 3 squat clean

    F ITNESS + INTRO  WOD EMOM 12: Buy in,15 du/30 singles -rem.time:  odd min. burpee pull ups even min. double db box step over *when you complete 35 reps at every exercise,perform max reps double db burpee box steps over at the remaining minutes

    F ITNESS + INTRO  WOD FOR TIME: 2-4-6-8-10 reps of: devil press 100m run then,  20-18-16-14-12 db clean & jerk 100m run

   FITNESS + INTRO  WOD TEAM  AMRAP 12: #P1: 5 pull ups,         10 push ups,         15 sit ups OR 12 ttr OR 10 t2b         20  air squat #P2: MAX REPS air bike *switch when #P1 complete 1 round

  FITNESS + INTRO  WOD      "AeroWod Week 3" For time:           1500/1200m  Row           90/60 cals  Airbike           1200m  Run      ✦ Start & Finish as you want

   FITNESS + INTRO WOD  4 set: 3:00 ON - 1:30 OFF 300/240M Row 15 box jump -rem.time MAX REPS wall climb

   FITNESS + INTRO WOD  EMOM 6: 1' 12 wall ball 2' 14 pull ups/18 kipp2swing -rest 1' min.- EMOM 6: 1' 15 wall ball 2' 11 c2b pull ups/22 ring row -rest 1'min.- EMOM 4: 1' 18 wall ball 2'8 burpee pull ups/burpee to rope

  FITNESS + INTRO WOD  AMRAP 12: 1 rope climb (fitness) / 5 pull ups (intro) 4 burpee over dumbbell 8 alt.db snatch *every round add 2 reps to burpees and snatches

FITNESS + INTRO WOD                 5 Sets      3:00" ON - 1:00" OFF      100m  Farmer Carry      100m  Run      Max reps Wall ball (until 50)      Max reps American swings (until 50)      Max reps Box jumps (until 50)