Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 20 : 800m run -rest 1'min.- 60 double db deadlifts -rest 1'min.- 40 burpees -rest 1'min.- 20 burpee deadlift Max meters Run!

  FITNESS + INTRO  WOD     REST  DAY

  FITNESS + INTRO  WOD 4 set every 3:00 minute: 20 box jump 10 turkish sit ups -rem.time Max Reps swings -REST 1'min. btw sets-

  FITNESS + INTRO WOD FOR TIME: 1500m Row /1200m Row -rest 1'min. + seconds off your finish minute- then, 5 Rounds of: 200m run,100m walk (*time cap. 25')

  FITNESS + INTRO WOD 5 Rounds for time: 5 power clean & push press 5 front squat 5 burpees over bar

  FITNESS + INTRO WOD EMOM 12: 1. 200m run 2. 15 double db deadlifts 3. 10 burpee over db -REST 3' min.- AMRAP 5: 24m farmer carry 6 deadlift 4 burpee over db

FITNESS + INTRO TEAM  WOD   FOR TIME: 20-15-10-5 reps of: fitness bag squat clean (each) slam ball g2oh and throw (each) #p1 clean/slam throw #p2 plank hold (and switch) *10 synchro burpees between exercises

  FITNESS + INTRO  WOD FOR TIME: 30 box jumps,20 sit ups,10 swings -rest 1' min.- 30 swings,20 box jumps,10 sit ups -rest 1'min.- 30 sit ups,20 swings,10 box jumps (*box 70/50 , ktb 20/12)

  FITNESS + INTRO  WOD            ENGINE 5 set x AMRAP 4 each 1st set: 500m/400m Row -rem.time Max meters Run 2nd set: 500m/400m Row -rem.time Max reps Burpees 3rd set: 500m/400m Row -rem time Max reps Single unders/DU 4th set: 500m/400m Row -rem.time Max reps Burpees 5th set: 500m/400m Row -rem.time Max meters Run      -Rest 2'min. btw AMRAPs-

  FITNESS + INTRO  WOD AMRAP 10: 30 Power Clean -rem.time MAX meters Run

FITNESS + INTRO WOD FOR TIME: 21-15-9  Deadlift Burpees over bar -REST 3'min.- 45 Burpee- Deadlift (time cap.3')

FITNESS + INTRO WOD FOR TIME: 30 squat clean (for quality)

F ITNESS + INTRO  WOD  AMRAP 10: 2 bar MU (use a band or a box) 10 DU/20 singles 10 alt.db snatches  *add 10 DU/20 singles in each round

F ITNESS + INTRO  WOD ENGINE  5 set of:  EMOM 3: 1.Air bike 2.Burpees 3.Row -Rest 1'30" btw Emoms-

  F ITNESS + INTRO  WOD  AMRAP 6: 3 power clean,6 push ups,9 box jumps -REST 2'- AMRAP 6: 2 squat clean,4 burpees,6 box jumps over

    F ITNESS + INTRO  WOD FOR TIME: 300m run,21 double db deadlift  300m run,15 double db deadlift 300m run,9 double db deadlift -rest 3'min.- 900m run,45 double db deadlift

F ITNESS + INTRO TEAM  WOD FOR TIME: 20 wall ball,2 wall climb 30 box jumps,3 wall climb 40 air squat,4 wall climb 50 push press,5 wall climb *as #p1 works, #p2 hold a barbell at hang position (both athletes must do all the reps of all exercises)  

   F ITNESS + INTRO  WOD FOR TIME: 21-15-9 pull ups (or ring row) ,  sit ups into  15-12-9 c2b ,  V ups into 12-9-6 strict pull upw (band) , t2b/ttr

    F ITNESS + INTRO  WOD FOR TIME: 9 cals row,9 doudle db hang power clean,9 push press REST 1:1 15 cals row,15 doudle db hang power clean,15 push press REST 1:1 21 cals row,21 doudle db hang power clean,21 push press REST 1:1 21-15-9 cals row,hang power clean,push press

   F ITNESS + INTRO  WOD EMOM until failure: 2 cal.air bike / 4  cal.air bike / 6  cal.air bike / 8  cal.air bike / 10  cal.air bike -REST 2'min.- EMOM until failure 3 burpees / 6  burpees / 9  burpees / 12  burpees  -REST 2'min.- EMOM until failure: 2 cal.row / 4  cal.row / 6  cal.row / 8  cal.row / 10  cal.row -REST 2'min.- EMOM until failure: 3 burpees / 6  burpees / 9  burpees

      F ITNESS + INTRO TEAM  WOD 21-15-9 cals air bike goblet squat american swings #p1 on air bike #p2 swings & squats *switch when both athlete finish their reps