Cate's CF Xanthi

FITNESS + INTRO  WOD   3 Rounds For Time: 20 Dual dumbbell push press 30 ab mat sit ups then, (after you finish all 3 rounds) immediately into: 300 Double unders (or 600 singles)

  FITNESS + INTRO  WOD CONDITIONING AMRAP 30: ROW max meters *every 500m , Hop off and perform the following: 6 burpees box jumps 12 alt.db snatch 24 air squat * SCORE is the total amount of meters on the Rower

  FITNESS + INTRO  WOD AMRAP 2 x 5 Rounds: 10/8 cal. assault Bike 20 Double Unders (or singles) remaining time MAX reps Dumbbell Bench Press -rest 2'min.b/w sets-

FITNESS + INTRO  WOD   FOR TIME: 21-15-9 cal.Row dual dumbbell front rack walking lunges dual dumbbell hang clean

  FITNESS +INTRO  WOD FOR TIME: 10-9-8-7-6-5-4-3-2-1 Deadift push ups

FITNESS + INTRO WOD 5 Rounds For Time: 6 push jerk 12 toes to bar (or 24 sit ups) 50 double unders (or 75 singles) 

  FITNESS + INTRO  WOD WOD 1 AMRAP 20: 400m Row/Ski-800m Bike erg 7 burpees box jump 14 kb american swings 21 wall balls -rest 3'-4' min.- WOD 2 5 Rounds For Time & Quality: 16 alt.DB hang snatch 12 alt.goblet reverse lunges

  FITNESS + INTRO  WOD WOD 1 Ever 3:30 x 4 Rounds: 10 toes to bar/20 sit ups 16 alt.db hang clean & press 20/16 cal.Row WOD 2 For time & Quality: 21 strict pull ups(or ring row) 50 double unders (or singles) 21 dumbbell bench press 15   ... 50   ... 15   ... 9   ... 50   ... 9    ...

FITNESS + INTRO  WOD   AMRAP 12: 16 dual db front rack walking lunges 10 single arm db devil press 5 shuttle runs (6m and back)

  FITNESS + INTRO  WOD Get as far as possible in 15'min. 10 toes to bar 20 calories of choice 10 toes to bar 30 shoulder to overhead 20 calories of choice 10 toes to bar 40 barbell front squat 30 shoulder to overhead 20 calories of choice 10 toes to bar *Sub 10ttb/20 sit ups

  FITNESS + INTRO  WOD 7 Rounds: (35'min. Total) 40"sec. of Rowing/Skiing 20"sec.REST 40"sec. of DB bench press 20"sec.REST 40"sec. of double/single unders 20"sec.REST 40"sec. of american kb swings 20"sec.REST 40"sec. box jumps 20"sec.REST *some weight recommendations: bench press:15-22,5kg/7,5-10kg kettbell:16-20kg/12-16kg

  FITNESS + INTRO  WOD 5 set x AMRAP 3: 6 wall balls 6 DB lunges 6 pull ups OR 12 ring row *rest 1'min. b/w sets START where you left off for each round

  FITNESS + INTRO  WOD Strength & Conditioning 5 total sets: (0'-2'min.) 4 Power Clean & Jerks OR Snatches (2'-4'min.) 30/20 cal.assault bike (4'-6'min.) 20-30 hanging knee raises *this is a 30min. straight section. *SCORE is just the heaviest weight you completed on the olympic lift for 4

  FITNESS + INTRO  WOD AMRAP 15: 50 russian kb swings 40 push ups 30 calorie Row 20 sit ups *target rounds: 2+

  FITNESS + INTRO  WOD Every 4min. x 4 Rounds: 400m Row/Ski immediately into AMRAP: 8 Push ups 8 toes to bar  -rest 1'min. b/w rounds- *Start where you left off for each new amrap!

  FITNESS + INTRO  WOD FIGHT GONE BAD Style! 3 Rounds: 1'min.of Flat Barbell Bench Press 1'min.of Rowing for Max Cals 1'min.of Wall Balls 1'min.of American Kb Swings 1'min.of REST

3 Rounds: 10 alt.DB lunges 10 pull ups 10/8 cal.assault bike ..immediately into...  3 Rounds: 10 DB deadlifts 10 pull ups 30 double unders ..immediately into...  2 Rounds: 10 alt.DB lunges 10 pull ups 10/8 cal.assault bike ..immediately into...  2 Rounds: 10 DB deadlifts 10 pull ups 30 double unders *time cap.18'min.

FITNESS + INTRO  WOD   12min. Running Clock... 100 barbell push press 1000m Row/Ski in remaining time...  MAX single devil presses

FITNESS + INTRO  WOD   10 Rounds For Time: 11 toes to bar/15 sit ups 11 barbell front squats

FITNESS + INTRO  WOD   10 Rounds For Time: 11 toes to bar/15 sit ups 11 barbell front squats

  FITNESS + INTRO  WOD 3 Rounds For Time: 20 shuttle runs (6m) 30 american kb swings 400m Row/Ski * time cap.18'min.

  FITNESS + INTRO  WOD 4 Rounds: min.1) MAX pull ups min.2) MAX wall balls min.3) MAX push ups min.4) MAX sit ups min.5) REST

  FITNESS + INTRO  WOD AMRAP 6: 1 Power Clean 1 Front Squat 1 Push Press 2 Power Clean 2 Front Squat 2 Push Press 3 Power Clean 3 Front Squat 3 Push Press ... keep adding 1 rep until the clock is up!

  FITNESS + INTRO  WOD AMRAP 20: 4 alt.DB Snatches 6 Toes to bar/12 Sit ups 24 Double unders/60 Singles  *this is a spin off of the 20.2 open workout

  FITNESS + INTRO  WOD Every 3min. x 5 Rounds: 8 cal.Row (OR Ski) 8 wall balls 8 pull ups (OR ring row) 8 burpee to target *add 1 rep to each movement each round Round 1: 8 reps Round 2: 9 reps Round 3: 10 reps ...and so on...