Cate's CF Xanthi

  FITNESS + INTRO  WOD EMOM 20: 1)200m Run 2)20 Front rack lunges 3)Max Reps wall ball 4) REST

FITNESS + INTRO  WOD AMRAP 15: 15/12 cal. Row 12 Pull up / Ring row 9 Hang power snatch

  FITNESS + INTRO  WOD 10 RFT: 7 thrusters (40/25) 7 burpees to touch 7 toes to bar/ Vups *time cap.18'min.-

  FITNESS + INTRO  WOD FOR TIME: 50-40-30-20-10 reps of single unders sit ups Right into... 10-20-30-40-50 reps of american swings push ups *time cap.18'min.

FITNESS + INTRO  WOD 5 Rounds: AMRAP 2: 10/7 cal.air bike 10 Ring Row -rem.time MAX devil presses -rest btw rnds 2'min.-  

FITNESS + INTRO  WOD   OPEN 22.2 FOR TIME: 1/2/3/4/5/6/7/8/9/10/9/8.....3/2/1 Deadlifts (60/35) Bar facing burpees *time cap. 10'min.

  FITNESS + INTRO  WOD EMOM 10: 10 alt.db snatch 7 push ups CONDITIONING: Every 4:00 x 5 rounds: 15/12 cal.row 15 wall balls 5 hang power clean

  FITNESS + INTRO  WOD 10 RFT: 10 box jump over 10 ab-mat sit ups 10 shoulder to overhead *time cap.20'min.

  FITNESS + INTRO  WOD Every 3:00 min. x 6 Rounds: 10 pull  ups 10 thrusters  10 cal.row *add 1 rep to each movement after each round

FITNESS + INTRO  WOD AMRAP 12:   max Deadlifts (60/35) *every time you brake perform : 15 box jumps + 15 wall ball

FITNESS + INTRO  WOD 8 RFT: 8 front rack lunges 8 pull ups 8 cal.air bike  

  FITNESS + INTRO  WOD 2 Rounds x AMRAP 3: 20/15 cal.row 15 ab-mat sit ups -rem.time MAX reps Shoulder to Overhead -REST 1'min.- AMRAP 3: 20/15 cal.row 15 ab-mat sit ups -rem.time MAX reps Hang Power Clean

FITNESS + INTRO  WOD 3 Rounds For Time:   400m Run 21 american swings 12 toes to bar

  FITNESS + INTRO  WOD FOR TIME: 5 Rounds "CINDY" into 30 Power Clean into 5 Rounds "CINDY" *time cap.15'min. CINDY=5 pull ups,10 push ups,15 air squat

  FITNESS + INTRO  WOD FOR TIME: 10 Deadlift 20 box jumps 10 Deadlift 30 push ups 20 box jumps  10 Deadlift 400m run 30 push ups 20 box jumps 10 Deadlift 50 sit ups 400m rum 30 push ups 20 box jumps 10 Deadlift

  FITNESS + INTRO  WOD EMOM 20: 3 Hang Power Clean 3 Front Squats 3 Shoulder to Overhead ACCESSORY WORK For time & quality: 10-9-8-7-6-5-4-3-2-1 strict pull ups db arnold press

  FITNESS + INTRO  WOD Every 4:00 min. x 4 Rounds FOR TIME: 75 single unders  12 db's Hang Snatches 12/9 cal.air B ike 12 db's push jerk *time cap.3:45 each rnd *score is your slowest round

  FITNESS + INTRO  WOD FOR TIME: 30-20-10 amer.swings 21-15-9 HR push ups *after each rnd perform: 50 single unders into... 30-20-10 amer.swings 21-15-9 t2b *after each rnd perform: 50 single unders -time cap.15'min.-

  FITNESS + INTRO  WOD AMRAP 12: 8 Cal. Row 8 Pull ups 8 Front rack lunges *add 2 reps each round

     FITNESS + INTRO  WOD FOR TIME: 21-18-15-12-9-6 kb deadlifts db push press *15 ab-mat sit ups after each round