Cate's CF Xanthi

  FITNESS + INTRO  WOD 5 set: AMRAP 2: 12/9 cal.Assault Bike 8 Deadlifts (80/60kg) -rem.time MAX Burpees over bar -Rest 2'min.b/w sets-

  FITNESS + INTRO  WOD For Time: 2 sets: 12-9-6 cal.Assault Bike Hang Power Snatches (30/20kg) Bar Facing Burpees -rest 4'min. b/w sets- *Female cals. 9-7-5

  FITNESS + INTRO  WOD For Time: 10 wall balls 40 push ups 20 wall balls 30 push ups 30 wall balls 20 push ups 40 wall balls 10 push ups *time cap.15'min.

  FITNESS + INTRO  WOD "CARDIO WEDNESDAY" For Time: 400m Run 120 Double Unders 400m Run 100 Air Squats 400m Run 80 Ab-mat sit ups 400m Run 60 alt.DB Snatches 400m Run 40 toes to bar 400m Run 20 HSPU 400m Run *time cap.35'min.

  FITNESS + INTRO  WOD 2 sets: AMRAP 3: 15/12 cal.Assault Bike 15 pull ups -rem.time MAX DB Push Press -rest 1'min.- AMRAP 3: 15/12 cal.Assault Bike 15 pull ups -rem.time MAX SDHP's -rest 1'min.- * SCORE is the total reps of Push Press and SDHP's

  FITNESS + INTRO  WOD 5 Rounds For Time: 15 cal.Row 15 wall balls 15 double DB Hang Snatches *time cap.18'min.

  FITNESS + INTRO  WOD AMRAP 12: 12/9 cal. As.Bike 9 Power Cleans 12/9 cal. As.Bike 9 Push Jerk *barbell 60/40kg ACCESSORY A. 3 x 8 Wide Grip strict pull ups B. 3 x 16 alt.DB Hammer curls (8 each side) -rest 1'min. b/w all sets-

  FITNESS + INTRO  WOD CARDIO SMASH! 0'-8' min... 3 Rounds: 250m Row 200m Run 8'-16' min... 3 Rounds: 20 alt.DB hang snatches 40 air squats 16'-24' min... 3 Rounds: 250m Row 200m Run 24'-32' min... 3 Rounds: 25 Double DB hang cleans 20 bax jumps 32'-37' min.. MAX Russian kb Swings

  FITNESS + INTRO  WOD 5 Rounds For Time: 5 Front squats* 10 burpees over bar 15/12 cal. As.Bike *Round 1: 40/25 Round 2: 50/30 Round 3: 60/35 Round 4: 70/40 Round 5: 80/45

  FITNESS + INTRO  WOD FOR TIME: 300 Double Unders (or 450 Singles) 2km Row/Ski/Run 100 toes to bar (or Ab-mat sit ups) *partition however you'd like *time cap. 30'min.

  FITNESS + INTRO  WOD FOR TIME: 2 sets: 400m Run immediately into, 10 Rounds: 5 wall balls 3 burpees 1 power clean  *time cap. 18'min.

FITNESS + INTRO  WOD   AMRAP 12: 9 Hang Power Cleans 6 Thrusters 30 Double Unders (barbell 50/35kg) ACCESSORY A. 3 x 10 seated DB arnold press -rest 1'min. b/w sets- B. 100 Banded pull aparts

  FITNESS + INTRO  WOD CONDITIONING 4 Rounds For Time: 400m Run 20 burpees 20/16 cal.Bike -rest 1'min. b/w all sets- *time cap.40'min.

  FITNESS + INTRO  WOD AMRAP "Fight Gone Bad" style 1'min. Ab-mat Sit ups 1'min. Box step ups 1'min. Cals.Assault Bike 1'min. American Swings 1'min. REST *REPEAT for 3 Total Rounds 

  FITNESS + INTRO  WOD GRACE For Time: 30 Clean & Jerk (60/40kg) *if you scale this,choose a weight that you could do 10 touch & goes with in a row if you had to. ACCESSORY 400m Farmer Carry with kbs

  FITNESS + INTRO  WOD TEAMS of 2 AMRAP 25: 50 Pull ups (OR 100 Ring Row) 100 Cal.of Choice 150 Overhead Squats (bar only) 200 Double Unders

  FITNESS + INTRO  WOD 15 Rounds For Time: 7 Sit ups 5 Burpees 3 Thrusters *time cap.18'min.

  FITNESS + INTRO  WOD FOR TIME: 1000m Row 100 am.kb Swings 1000m Run 1000m As.Bike 500m Row 50 am.kb Swings 500m Run 500m As.Bike

  FITNESS + INTRO  WOD AMRAP 3: 8 DB Bench Press 8 Ring Row AMRAP 3: 8 Front Rack Lunges 30 Double Unders AMRAP 3: 8 DB Bench Press 8 Ring Row AMRAP 3: 8 Front Rack Lunges 30 Double Unders -Rest 1'min.b/w AMRAPs-

FITNESS + INTRO  WOD   AMRAP 7: 10/8 Cal.Assault Bike 1 Devil Press 10/8 Cal.Assault Bike 2 Devil Press 10/8 Cal.Assault Bike 3 Devil Press *keep adding 1 Devil Press -Rest 2'min.- Then.. AMRAP 7: 10/8 Cal.Assault Row 10 DB Push Press 10/8 Cal.Assault Row 9 DB Push Press 10/8 Cal.Assault Row 8 DB Push Press *keep subtracting 1 Push Press

  FITNESS + INTRO  WOD Every 60"sec.until you finish... 3 Power Cleans -rem.time MAX wall balls *the workout is over when you reach 150 wall balls

  FITNESS + INTRO  WOD 8 Rounds For Time: 8 cal.Row/Ski 8 air squats 8 box jumps 8 alt.DB snatch *time cap.18'min.