Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 3: 5-10-15-20 deadlift 10-15-20-25 wall balls 15-20-25-30 box jumps -rest 1'min.- AMRAP 5: (same workout.start back to the begging) -rest 2'min.- AMRAP 7: (same workout.start back to the begging)

  FITNESS + INTRO  WOD FOR TIME: 400m run 100 air squat 400m run 80 abmat sit ups 400m run 60(HR) push ups 400m run  40 alt.db snatches 400m run 20 alt.devil presses 400m run *time cap. 35'min.

FITNESS + INTRO  WOD 4 Rounds (16'min.total) 40"sec.cal. row 20"sec.REST 40"sec.db's push press 20"sec.REST 40"sec.db's snatches 20"sec.REST 40"sec.sit ups 20"sec.REST 

FITNESS + INTRO  WOD AMRAP 3 x 5 Rounds: 3 Power Clean 6 Push ups 9 Air squat -rest btw 1'min.-

  FITNESS + INTRO  TEAM WOD 5 Rounds for time: 10 Overhead squat 10 burpees to touch 12/10 cal.air bike (*I GO YOU GO style)

  FITNESS + INTRO  WOD 5 Rounds for time: 15 cal.Row 12 deadlifts 9 hang power clean 6 push jerk *time cap.18'min.

  FITNESS + INTRO  WOD CARDIO  40min.to get as far as possible: 2000m Row 200 Double unders 2000 Run 1000m Row 100 Double unders 1000m Run

  FITNESS + INTRO  WOD "JACK"   HERO WOD AMRAP 20: 10 push press (50/35) 10 american swings (24/16) 10 box jumps (60/50)

  FITNESS + INTRO  WOD FOR TIME: 50 power clean  50 back squat *at the top of every minute complete 4 burpees. start with burpees. TIME CAP. 18'min.

  FITNESS + INTRO  WOD TABATA 8 Rounds: 20"sec.assault bike 10"sec.REST 8 Rounds: 20"sec.(HR) push ups 10"sec.REST 8 Rounds: 20"sec. DB snatches 10"sec.REST *do the entire 20"sec.on just one side & switch arms every other round 8 Rounds: 20"sec.sit ups 10"sec.REST

 FITNESS + INTRO  WOD FOR TIME: 21-15-9 reps Hang power clean Thrusters cal.Row

FITNESS + INTRO  WOD - CARDIO -  Every 5'min. x 8 rnds: 400m run 21 american swings 12 pull ups *Your SLOWEST time is your score today!

  FITNESS + INTRO  WOD AMRAP 3: 5-10-15-20-25 wall ball 10-20-30-40-50 ab-mat sit ups 20-40-60-80-100 single unders -rest 1'min.- AMRAP 6: (same workout.Start back to the begging) -rest 2'min.- AMRAP 9: (same workout.Start back at the  begging)

  FITNESS + INTRO  WOD 4 x AMRAP 2: 12/9 cal.assault bike 8 deadlifts -rem.time MAX burpees over bar -rest 2'min.btw amraps-

  FITNESS + INTRO  WOD EMOM 15: 12 t2b/V ups 12 deadlifts (60/35) 12 cal.Air bike

  FITNESS + INTRO  WOD 15min. running clock.. 10 wall ball 50 push ups 20 wall ball 40 push ups 30 wall ball 30 push ups 40 wall ball 20 push ups 50 wall ball 10 push ups ...in remaing time, complete as many calories as possible on the rower

  FITNESS + INTRO  WOD AMRAP 3: 15 cal.assault bike 15 pull up/ring row rem.time MAX db push press -rest 1'min.- AMRAP 3: 15 cal.row 15 pull up/ring row rem.time MAX power clean -rest 1'min.- AMRAP 3: 15 cal.assault bike 15 pull up/ring row rem.time MAX db push press -rest 1'min.- AMRAP 3: 15 cal.row 15 pull up/ring row rem.time MAX power clean

FITNESS + INTRO  WOD   5 Rounds For Time: 15 cal.row 15 wall ball 15 double db hang clean *time cap.18'min.

  R E S T    D A Y

  FITNESS + INTRO  WOD AMRAP 7: 7 hang power clean  7 front squat  -rest 3' min.- AMRAP 7: 7 burpees 7 push jerk

FITNESS + INTRO  WOD 5 Rounds: min.1. 15/12 cal.assault bike min.2 15 SDHP min.3 75 single unders min.4 200m Row min.5 12-18 db box step ups min.6 max sit ups min.7 REST