Cate's CF Xanthi

  FITNESS + INTRO  WOD 2 set x AMRAP 5: 5 pull ups 10 push ups(HR) 15 wall balls (6/4) -rest 3'min. b/t sets- *target rounds each set 4+

FITNESS + INTRO  WOD FLEX WOD 3'min. barbell bench press 3'min. strict pull ups 3'min. ab-mat sit ups 3'min. REST 2'min. barbell bench press 2'min. strict pull ups 2'min. alt.V-ups 2'min. REST  1'min. barbell bench press 1'min. strict pull ups 1'min. plank 

  FITNESS + INTRO  WOD AMRAP 10: 20/16 cal.assault bike 200m run 20 hang power snatch (empty barbell) -rest 1'min.- AMRAP 10: 20/16 cal.row 200m run 20 db's push press

FITNESS + INTRO  WOD FOR TIME:  4 sets: 2 Rounds of: 15 db walking lunges 10 alt. db snatches -rest 1:1 b/t sets- set 1:single arm OH lunge (right) set 2:single arm OH lunge (left) set 3:farmers carry lunge (right) set 4:farmers carry lunge (left)

  FITNESS + INTRO  WOD FOR TIME: 10-9-8-7-6-5-4-3-2-1 Burpee dumbbell deadlift *10/8 cal.assault bike after each set -target time:10'-12' min. -time cap.15 'min.

FITNESS + INTRO  WOD AMRAP 20: 200m run 20 sit ups 20 push press 200m run 20 alt.V ups 20 push ups *target rounds: 3+ 

FITNESS + INTRO  WOD "CARDIO"  EMOM 5: (in the same minute) 8 db bench press 8 wall ball EMOM 5: 12/10 Cal.bike EMOM 5: (in the same minute) 8 db bench press 8 wall ball EMOM 5: 50 Double unders EMOM 5: (in the same minute) 8 db bench press 8 wall ball *REST 1'min. after each EMOM

  FITES ++ INTRO  WOD 2 Interval For Time: 21 box jumps over 15 cal.Row 9 burpee box get overs 21 box jumps over 15 cal. Row 9 burpee box get overs -REST until 6'min.mark- 9 burpee box get overs 15 cal.Row 21 box jump overs 9 burpee box get overs 15 cal.Row 21 box jump overs

FITNESS + INTRO  WOD FOR TIME & QUALITY: 2 sets: 9-6-3 reps Hang Squat Clean (50/25) Strict pull ups (OR banded pull ups) -rest 1:1 btw sets- *target time each set 3'-4' min. *time cap each set 5' min.

FITNESS + INTRO  PARTNER WOD FOR TIME: 3 Rounds: #P1: 5 burpee box jump over #P2: 10 power clean -rest until 6'min.- 3 Rounds: #P1: 10/8 cal. bike #P2: 20 wall ball *both complete each station for 3 rounds for  each part of the workout. only switch when both partners are done with movements

FITNESS + INTRO  WOD AMRAP 10: 12 Deadlift 9 Hang Cleans 6 Push Jerk *each round must remain unbroken Target  Rounds 6+

FITNESS + INTRO  WOD "CARDIO WEDNESDAY"  0'-4'min. 400m run 15 db bench press -rem.time MAX pull ups 5'-6'min. REST 6'-10'min. 400m run 15 db bench press -rem.time MAX pull ups 10'-11'min. REST 11'-15'min. 400m run 15 db bench press -rem.time MAX pull ups 15'-16'min. REST 16'-20'min. 400m run 15 db bench press -rem.time MAX pull ups At the 25'min. Mark.... FOR TIME: 50 burpee box jumps over

FITNESS + INTRO  WOD FOR TIME: 30 cal.Row 30 front squat 20 cal.Row 20 front squat 

  FITNESS + INTRO  WOD AMRAP 20: 3 burpee pull ups 6 seated db strict press 9 kb swings *target rnds: 15+

  FITNESS + INTRO  WOD "I GO,YOU GO"   style 30 Rounds For Time: (15 rnds each) 2 devil press 4 alt. db lunges (2 each leg) 6 push ups (hands on db) 8 cal.assault bike *time cap.35'min.

  FITNESS + INTRO  WOD FOR TIME: 18-15-12 Air bike cal. Thrusters -Rnd 1:18 thrusters (30/15) -Rnd 2:15 thrusters (35/20) -Rnd 3:12 thrusters (40/25) then, 50m overhead plate walk.lunges (20/15)

  FITNESS + INTRO  WOD FOR TIME: 8 Power clean  12 Pull ups (OR 24 ring row) 24 Toes to bar (OR 48 alt.leg V-ups) 48 Wall ball 24 Toes to bar (OR 48 alt.leg V-ups) 12 Pull ups (OR 24 ring row) 8 Power clean

  FITNESS + INTRO  WOD "CARDIO WEDNESDAY" 0'-9'min.... 2 Rnds: 400m Row 400mRun 9'-18'min... 10 Rnds: 10 alternating db snatches 5 box jumps 18'-27'min.... 2 Rnds: 400m Row 400m  Run 27'-35'min... 10 Rnds: 10 air squat 5 barbell push press

  FITNESS + INTRO  WOD 4 Rounds For Time: 9 devil press  12 db hang clean & jerk 15/12 cal.bike

  FITNESS + INTRO  WOD "HELEN" 3 Rounds For Time: 400m run 21 kettlebell swings 12 pull ups

FITNESS + INTRO  WOD Partner WOD Friday 5 sets / AMRAP 2 each set #partner 1: 6 Overhead Squat #partner 2: 6 box jumps *Both complete & switch -then- MAX synchro burpee to target -rest 2'min.b/t sets- *target reps each set :15+