Cate's CF Xanthi

  FITNESS + INTRO  WOD FOR TIME: 4 sets: 1 Rope Climb 12 Thrusters 32 single jump ropes -rest 1'min.btw sets- *target time each set: 2'min. **time cap.each set: 3'min.

FITNESS + INTRO  WOD 4 sets: Ski 500/400m -rest 1'min.-  Row 500/400m -rest 1'min.- Bike erg 500/400m -rest 2'min. b/t ses- *time cap each set: 9 minutew (includes 2 minutes of rest)

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Deadlift Burpees over bar

FITNESS + INTRO  WOD  AMRAP 15: 15 dumbbell box step ups 20 V-ups 15 dumbbell walking lunges OR 14 forward lunges *you may hold the dumbbell however you prefer for the step ups and lunges.

  FITNESS + INTRO  PARTNER WOD FOR TIME: 50 cal.air bike 50 dumbbell push press 50 cal.air bike 50 wall balls 50 cal.air bike 50 dumbbell push press 50 cal.air bike *split all reps as desired -time cap.17'min.-

FITNESS + INTRO  WOD 5 Sets x AMRAP 3: 3 Power clean 6 Push ups 9 Air squat -rest 1'min.b/t sets- *Target Rounds each set: 4+ Rounds

FITNESS + INTRO  WOD "Cardio Wednesday" For Time: 200 single unders *every 2nd minute,12/9 cal.air bike -into- 100 ring row *every 2nd minute,200m row -into- 200 single unders *every 2nd minute,12/9 cal.bike -into- 100 barbell OHS *every 2nd minute,200m row (*time cap.35'min.)

  FITNESS + INTRO  WOD FOR TIME: 100m farmers carry (2x24/16) -into- 5 Rounds: 10 pull ups (OR banded pull ups) 10 box jump over (60/50) -into- 100m farmers carry *time cap.13'min.

  FITNESS + INTRO  WOD 4 sets: 12 double db snatch (2 x 20/10) 8 box jumps (60/50) 8 toes to bar OR 16 knees to chest 8 GHD sit ups OR 16 Abmat sit ups 8/6 cal. echo  bike *target time each set 4'min. **time cap.each set 6'min.

  10/08/23 - 20/08/23 SUMMER  BREAK

  FITNESS + INTRO  WOD FOR TIME: 3-6-9-12-15-18-21 reps of: kettlbell swings (16/12) box jump over (60/50) *time cap.14'min.

  FITNESS + INTRO  WOD "Strict  Lynne" 5 Rounds for Max Reps of: Body-weight Bench Presses strict Pull-ups -rest as needed after the pull ups-

FITNESS + INTRO  WOD EMOM 16: 1min. 250/200m Row 2min. 15/12 cal.air bike 3min. Max reps burpee to target 4min. REST 

FITNESS + INTRO  WOD Each set For Time: 3 set (1 set every 4 minute) 20/16 cal. echo bike 15 double dbumbbell thrusters 

  FITNESS + INTRO  PARTNER WOD FOR TIME: 150 Power Snatches (75/55) -into-  100/80 cal.air bike *pull up bar hang *one partner is working at a time on the power snatches,then the bike. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the bike to be completed). Switch as desired from the working station to the hold station.

FITNESS + INTRO  WOD AMRAP 15: odd rounds: 500/400m Row even rounds: 400m Run 5 Power Cleans (60/40) 10 burpees over Rower

FITNESS + INTRO  WOD  4 set x AMRAP 2 : 25/20 cal.bike erg (OR 20/16 cal.echo bike) -rem.time MAX wall ball (OR dumbbell hang clean & jerk) -REST 2'min. between sets