Cate's CF Xanthi

  FITNESS + INTRO  WOD CONDITIONING Buy in:  1000m Run... 24 Cal. Row/Ski 21 dual Dumbbell alt.step ups 18 dual Dumbbell Devil Press 21 Cal. Row/Ski 18 dual Dumbbell alt.step ups 15 dual Dumbbell Devil Press 18 Cal. Row/Ski 15 dual Dumbbell alt.step ups 12 dual Dumbbell Devil Press 15 Cal. Row/Ski 12 dual Dumbbell alt.step ups 9 dual Dumbbell Devil Press Buy out: 1000m Run *time cap. 35'min.

  FITNESS + INTRO  WOD FOR TIME: 30-20-10 Calories Row Dumbbell Bench Press chest-to-bar pull ups

  FITNESS + INTRO  WOD "Half Murph" FOR TIME: 800M Run 50 pull ups 100 push ups 150 air squats 800m Run

  FITNESS + INTRO  WOD FOR TIME: 90 Double unders 30 Clean & Jerk 60 Double unders 20 Clean & Jerk 30 Double unders 10 Clean & Jerk

  FITNESS + INTRO  WOD 5 Rounds For Time: 10 kipping pull ups 15 american kb swings 10 toes to bar 15 american kb swings *time cap.15'min.

  FITNESS + INTRO  WOD CONDITIONING AMRAP 40: 20 Cal.assault Bike 5 dual DB devil press 20 Cal.Row 10 dual DB Hang Power Clean &Press 400m Run 15 dual DB Front Squats

  FITNESS + INTRO  WOD FOR TIME: 21-18-15-9-6-3 Cals assault Bike HR push ups Burpees

  FITNESS + INTRO  WOD FOR TIME: 100 Cal.Row 100 wall balls *you can partition the reps as you want or as prescribed based on your chosen strategy

FITNESS + INTRO  WOD   FOR TIME: 21-15-9  cal.Assault Bike alt.DB Hang Snatch 9-15-21 cal.Assault Bike Dual DB Hang Power Clean

  FITNESS + INTRO  WOD Descending Ladder For Time: 27-21-15-9 toes to bar dual dumbbell push press calories Row

  FITNESS + INTRO  WOD FOR TIME: 75/55 cal.Assault Bike 21 bar facing burpees 600m run 30 barbell deadlift 50/35 cal.Assault Bike 15 bar facing burpees 400m run 20 barbell deadlift 25/15 cal.Assault Bike 9 bar facing burpees 200m run 10 barbell deadlif *time cap.40'min.

  FITNESS + INTRO  WOD AMRAP 20: 5 strict pull ups 10 push ups 15 air squats

  FITNESS + INTRO  WOD AMRAP 12: 8-6-4-2 Barbell Front squat 4-3-2-1 wall walks or inchworms *when ypu finish that rep scheme,the workout starts right back at the begging and you keep chipping away for a score of max reps

  FITNESS + INTRO  WOD FOR TIME: "Grip & Rip" 30 cal.Row/Ski 100m dual DB Farmer carry 21 dual DB deadlift 20 cal.Row/Ski 100m dual DB Farmer carry 15 dual DB deadlift 10 cal.Row/Ski 100m dual DB Farmer carry 9 dual DB deadlift

  FITNESS + INTRO  WOD EMOM 12: min.1 MAX cal.Rows min.2 MAX alt.db Hang Snatch min.3 MAX toes to bar OR sit ups min.4 REST

  FITNESS + INTRO  WOD FOR TIME: 40-30-20-10 Cal.Rows Wall Balls *time cap.15'min.

  FITNESS + INTRO  WOD 5 Rounds For Time: 15 deadlifts 10 bar-over burpees 5 power clean

FITNESS + INTRO  WOD 5 Rounds For Time: 3 dual DB Devil Press 6 dual DB Hang Snatch 9 dual DB Push Press 12 toes to bar (or 24 sit ups)  

FITNESS + INTRO WOD CONDITIONING You have 30 minutes to get as far as possible.... -10 barbell Front Squats -20 push ups 10 barbell Front Squats -30 rus.KB swings 20 push ups 10 barbell Front Squats -400m Run 30 rus.KB swings 20 push ups 10 barbell Front Squats -50 wall balls 400m Run 30 rus.KB swings 20 push ups 10 barbell Front Squats -60 sit ups 50 wall balls 400m Run 30 rus.KB swings 20 push ups 10 barbell Front Squats

FITNESS + INTRO  WOD FOR TIME: Descending ladder 20-18-16-14-12-10-8-6-4-2 Calories of choice   (row/ski/bike) barbell push press kipping pull ups *time cap.15'min.

FITNESS + INTRO  WOD   FOR TIME: 21-15-9 Dual DB Thrusters Cal.Assault Bike STRAIGHT INTO... 9-15-21 Dual DB Hang Power Clean Cal.Row