Cate's CF Xanthi

FITNESS + INTRO  WOD "15.5 Open" For Time: 27-21-15-9 Row Calories Thrusters

FITNESS + INTRO  WOD 40 min. Running Clock... 0'-7' min: 1000m Run -rem.time MAX alt. dumbbell hang power clean 10'-17' min: 800m Run -rem.time MAX wall balls 20'-27' min.: 600m Run -rem.time MAX over line facing burpees 30'-37' min: 400m Run -rem.time MAX calories Row 

FITNESS + INTRO  WOD   10'min. running clock: ascending ladder: 3-6-9-12-15 etc. calories ski/row dumbbell deficit push-ups dumbbell hammer curls

FITNESS + INTRO  WOD AMRAP 10: 12/9 cal.assault bike 10 barbell power clean 8 barbell front squat 

FITNESS + INTRO  WOD   FOR TIME: 27 Burpee over dumbbell 21 dual dumbbell push press 14 dual dumbbell reverse lunges 21 Burpee over dumbbell 16 dual dumbbell push press 10 dual dumbbell reverse lunges 15 Burpee over dumbbell 9 dual dumbbell push press 6 dual dumbbell reverse lunges

  FITNESS + INTRO  WOD FOR TIME: 50-40-30-20-10 Cal.Row alt.dumbbell snatches assault bike alt.box step ups

FITNESS + INTRO  WOD   AMRAP 12: 12/8 cal.Assault bike 12 dumbbell push ups 10 dumbbell hammer curls 10 dumbbell tricep floor skull crushers

  FITNESS + INTRO  WOD FOR TIME: 33-27-21-15-9 Calorie Row american KB Swings

  FITNESS + INTRO  WOD AMRAP 10: 15/10 cal.Assault Bike 10 box jumps 5 barbell deadlifts

  FITNESS + INTRO  WOD For Time: 120 single unders 30 toes to bar 21 dual dumbbell push press 90 single unders 20 toes to bar 15 dual dumbbell push press 60 single unders 10 toes to bar 9 dual dumbbell push press

  FITNESS + INTRO  WOD CONDITIONING 5Km Row *every 500m,hop off and perform: 6 dual dumbbell devil press

  FITNESS + INTRO  WOD OPEN 24.2 As Many Rounds & Reps As Possible in 20'min. AMRAP 20: 300m Row 10 deadlifts 50 double unders (singles) *womens: 56kg *mens: 83kg 

  FITNESS + INTRO  WOD 15 Minute Running Clock.... Ascending ladder: 2-4-6-8-10 etc... Calories Ski or Row Dumbbell Gorilla Rows Hand Release Push ups

  FITNESS + INTRO  WOD FOR TIME: 200 duble unders (300 singles) 100 HR push ups 50 DB deadlifts * RX: NOT split up SCALE: split up however you want

  FITNESS + INTRO  WOD AMRAP 10: 40 cal.of your choice (ski/row/bike) 30 toes to bar 20 burpees 10 dual dumbbell snatches

  FITNESS + INTRO  WOD 40'min. Running Clock: 4 Rounds of: 400/300m Run 100m dual kb farmers carry 800/650m Row 100m dual kb front rack carry

  FITNESS + INTRO WOD AMRAP 14: Buy in: 2km Row/Ski -rem.time: 15 push ups 15 ab-mat sit ups

FITNESS + INTRO  WOD   3 Rounds: 0:00-2:00 min.: 30/24 calories Row/Ski 2:00-4:00 min.: 20 dual dumbbell front rack lunges 4:00-6:00 min.: 4 dual dumbbell devil press + 6 dumbbell thrusters

FITNESS + INTRO  WOD   OPEN 24.1 For Time: 21 dumbbell snatches (arm 1) 21 lateral burpees over dumbbell 21 dumbbell snatches (arm 2) 21 lateral burpees over dumbbell 15 dumbbell snatches (arm 1) 15 lateral burpees over dumbbell 15 dumbbell snatches (arm 2) 15 lateral burpees over dumbbell 9 dumbbell snatches (arm 1) 9 lateral burpees over dumbbell 9 dumbbell snatches (arm 2) 9 lateral burpees over dumbbell