Cate's CF Xanthi

FITNESS + INTRO  WOD EMOM 25: 1. 5 Power Clean 2. 15 wall ball 3. 5 Bench Press 4. 75 single unders 5. REST From 28'-35' min.: AMRAP 7: Max DB burpee lunges *1 rep=burpee,left lunge,right lunge

  FITNESS + INTRO  WOD CHOICE 1 CARDIO From 0-4 min.: 200m run 20 american swings 10 ring row From 4-9 min. 400m run 30 american swings 20 ring row From  9-17 min.: 600m run 40 american swings 30 ring row From 17-29 min.: 800m run 50 american swings 40 ring row From 30-35 min.: MAX REPS Ab-mat sit ups CHOICE 2 TEAM WOD 2 Rounds For Time: 100 burpees over bar 100 deadlifts (70/35) 100 hang power clean (40/15) *time cap.35'min.

  FITNESS + INTRO  WOD EMOM 20: 1.15/12 cal.Row 2.15/12 SDHP 3.max t2b/V-ups 4.REST

  FITNESS + INTRO  WOD AMRAP 15: 10-15-20-25 etc.. calorie row wall ball

  FITNESS + INTRO  WOD AMRAP 12: Buy in, 1000m row -rem.time: AMRAP  10 deficit push ups 10 DB front rack lunges

FITNESS + INTRO  WOD AMRAP 20:  6 deadlift 7 burpee to touch 10 american swings 200m run

  FITNESS + INTRO  WOD CARDIO 5 Rnds (30 min.total) 40"sec.Assault bike 20"sec.REST 40"sec.KB dea dlifts 20"sec.REST 40" sec.Single unders 20"sec.REST 40"sec.Ring row 20"sec.REST 40"sec.Jumping squats 20"sec.REST 40"sec.HR Push ups 20"sec.REST

  FITNESS + INTRO  WOD AMRAP 15: 5/6/7/8/9/10 etc. double db snatches DB push press t2b/ttr *after each rnd perform: 7/5 cal.assault bike 35 single unders

  FITNESS + INTRO  WOD 10 RFT: 3 Hang Power Clean 4 Front Squat 5 Pull ups 6 Burpees -time cap.15'min.-

FITNESS + INTRO  WOD   15 RFT: 2 db deadlifts 3 db power cleans 4 db thrusters 5 burpees over db *time cap.18'min.

  FITNESS + INTRO  WOD AMRAP 15: 50 db bench press 50 strict pull ups *every time you brake perform 50 single unders

  FITNESS + INTRO  WOD AMRAP 3: 500/400m Row rem.time.: Max reps wall ball -rest 1'min.- AMRAP 3: 400m Run  rem.time.: Max reps db box step ups -rest 1'min.- AMRAP 3: 500/400m Row rem.time.: Max reps sit ups -rest 1'min.- AMRAP 3: 400m Run rem.time.: Max reps american swings -rest 1'min.- x2 (8 intervals)

FITNESS + INTRO  WOD EMOM 20' 1)Max Push Press 2)Max box jumps 3)Max Pull ups 4)Max Cal.assault Bike 5)REST  

  FITNESS + INTRO  WOD AMRAP 15: 15/12 Cal.row 15 ab mat sit ups 3/6/9/12/15..... Power Clean

  FITNESS + INTRO  WOD 20 RFT: 1 power clean 3 burpees over bar 5 wall ball *time cap 21'min.

  FITNESS + INTRO  TEAM WOD FOR TIME: 150 american swings 120 cal.Row 90 HR push ups 60 burpees to touch

  FITNESS + INTRO  WOD WOD 1 Every 3:00 min. x 5 Rnds 15/12 cals bike 12 front rack lunges (6 each leg) WOD 2 For time: 1/2/3/4/5/6/7/8/9/10 goblet squats box jumps

  FITNESS + INTRO  WOD 3 RFT: 50 single unders 40 sit ups 30 db push press 20 cal.row 10 pull ups

  FITNESS + INTRO  WOD In 6'min. Run 200m -rem.time AMRAP : 9 hang power clean 9 HR push ups -REST 1:00- In 5'min. Run 200m -rem.time AMRAP : 7 hang powerclean 7 push ups -RET 1:00- In 4'min. Run 200m  -rem.time AMRAP : 5 hang power clean  5 push ups

FITNESS + INTRO  WOD   5 RFT: 16 db push press 16 db front rack lunges 16/12 cals of choice

  FITNESS + INTRO  WOD AMRAP 4 x 4 Rounds: 9 double kb deadlifts 12 box jumps 15 Ab-mat sit ups -rest 1'min.btw amraps-

  FITNESS + INTRO  WOD EMOM 30: 0-2) 500/400m Row 3) *pull option 4) 3 front squat 5) REST from 30:00-35:00 Max distance farmer carry *pull options: 1)Rope climb 2)8-10 pull ups 3)15 ring row