Cate's CF Xanthi

  FITNESS + INTRO  WOD CONDITIONING Buy in, 100 cal.Row/Ski/Bike then,20 Rounds: 3 DB devil press 6 DB hang power clean 9 DB push press Buy out, 100 cal.Row/Ski/Bike *time cap.40'min.

  FITNESS + INTRO  WOD AMRAP 14: ascending ladder: 5-10-15-20 etc... American kb swings HR push ups Alt.box step ups (60/50)

  FITNESS + INTRO  WOD 0-5 min. 2 Rounds of: 12 barbell OH squats 15 sit ups -rem.time MAX burpees -REST 1'min.- 6-11 min. 2 Rounds of: 10 barbell front squat 15 sit ups -rem.time MAX burpees -REST 1'min.- 12-17 min. 2 Rounds of: 8 barbell front squats 15 sit ups -rem.time MAX burpees

  REST  DAY

  FITNESS + INTRO  WOD 5 Rounds For Time: 15 cal.Assault Bike 12 db deadlifts 9 db hang power cleans 6 db push jerks

  FITNESS + INTRO  WOD TEAM of 2 FOR TIME: 100 Barbell Bench Press *every time you break,perform 15 cal.Row/Ski (your score for this workout is the timeit takes to complete the 100 reps)

  FITNESS + INTRO  WOD CONDITIONING FOR TIME: 120 Double unders 30 barbell Power Clean 60 cal.Assault Bike 20 kip.pull ups 90 Double unders 24 barbell Push Press 45 cal.Assault Bike 15 kip.pull ups 60 Double unders 18 barbell Power Clean 30 cal.Assault Bike 10 kip.pull ups 30 Double unders 12 barbell Push Press 15 cal.Assault Bike 5 kip.pull ups *time cap.35'min.

  FITNESS + INTRO  WOD AMRAP 15: 15 Cal.Row/Ski 12 american kb swings 9 burpees

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Barbell OH squats Toes to bar OR V ups Cal. assault bike

  FITNESS + INTRO  WOD AMRAP 15: 9 cal.Row/Ski/Bike 7 DB front squats 5 dual DB devil press

  FITNESS + INTRO  WOD EMOM 15: min.1) 50 double unders min.2) 15 sit ups min.3) 15 DB bench press

FITNESS + INTRO  WOD CONDITIONING FOR TIME: 40-30-20-10 cal.Assault Bike alt.DB Hang Power Clean Box jumps Wall balls -rest 3'min.- FOR TIME: 10-20-30-40 Wall balls Box jumps alt.DB Hang Power Clean cal.Row/Ski 

  FITNESS + INTRO  WOD AMRAP 3: MAX HR push ups -straight into- AMRAP 4: MAX calories Row/Ski ACCESORY 4 set x 15-20 reps weighted sit ups -rest 90"sec.b/w sets-

  FITNESS + INTRO  WOD 4 Rounds of: AMRAP 2: 10 Power Clean & Jerk -rem.time: MAX calories assault Bike -rest 2'min.b/w sets-

  FITNESS + INTRO  WOD AMRAP 15: 6-7-8-9-10-11-12-13-14 cal.Assault Bike dual DB bench press wall balls

  FITNESS + INTRO  WOD FOR TIME: 20-18-16-14-12-10-8-6-4-2 alt.DB Snatches 10-9-8-7-6-5-4-3-2-1 DB Thrusters *use 1 DB on the snatches & 2 DB's on the thrusters

  FITNESS + INTRO  WOD CONDITIONING FOR TIME: 1600m Run 63 kb deadlifts 36 toes to bar/V ups 800m Run 42 kb deadlifts 24 toes to bar/V ups 400m Run 21 kb deadlifts 12 toes to bar/V ups 200m Run

  FITNESS + INTRO  WOD FOR TIME: 2km Row

  FITNESS + INTRO  WOD 5 Rounds For Time: 15/12 cal.Assault Bike 10 barbell thrusters

  FITNESS + INTRO  WOD AMRAP 12: 50 american swings 40 barbell push press 30 pull ups(or ring row) 40 american swings 30 barbell push press 20 pull ups(or ring row) 30 american swings 20 barbell push press 10 pull ups(or ring row)

FITNESS + INTRO  WOD FOR TIME: 1 Round: 30/20 calories assault Bike 5 deadlifts (100/70kg) immediately into, 2 Rounds: 25 wall ball 5 deadlifts (120/80kg) immediately into, 3 Rounds: 20 sit ups 5 deadlifts (140/90kg) *time cap:15'min.