Cate's CF Xanthi

  FITNESS + INTRO  WOD "CARDIO WEDNESDAY" 0'-9'min. 2 Rounds: 500/400m Row 500/400m Ski 9'-18'min. 10 Rounds: 10 alt.DB Snatches 4 Box Jumps 18'-27'min. 2 Rounds: 500/400m Row 500/400m Ski 27'-35'min. 10 Rounds: 10 Barbell Push Press 10 Air Squats

  FITNESS + INTRO  WOD FOR TIME: 100 Double Unders 50 Sit ups 25 Hang Power Cleans 80 Double Unders 40 Sit ups 20 Hang Power Cleans 60 Double Unders 30 Sit ups 15 Hang Power Cleans 40 Double Unders 20 Sit ups 10 Hang Power Cleans 20 Double Unders 10 Sit ups 5 Hang Power Cleans *time cap.18'min.

  FITNESS + INTRO  WOD AMRAP 4: 30 Wall Balls 20 am.Swings -rem.time MAX Pull ups -rest 1'min.- AMRAP 4: 30 am.Swings 20 Pull ups -rem.time MAX Wall Balls -rest 1'min.- AMRAP 4: 30 Pull ups 20 Wall Ball -rem.time MAX Swings

  FITNESS + INTRO  WOD 20 Rounds For Time: 4 alt.DB Power Snatch 4 DB Push Jerk (R) 4 DB Push Jerk (L) 4 Box Jumps

  FITNESS + INTRO  WOD AMRAP 15: 10 cal.assault Bike 30 Double unders (OR 60 Singles) 15 Push ups 10 cal.assault Bike 30 Double unders (OR 60 Singles) 15 Pull ups

  FITNESS + INTRO  WOD "CARDIO WEDNWSDAY" FOR TIME: 15-14-13-....4-3-2-1 Cal.Row/Ski Wall Balls Sit ups Double DB Hang Cleans DB Lunges *time cap.35'min.

  FITNESS + INTRO  WOD AMRAP Every 90"sec. x 10 Rounds: 200m Ski/Row MAX Reps of: 3 Push Press 3 Burpees -rest 30"sec. b/w rounds-

  FITNESS + INTRO  WOD -0'-3' min. 20/15 cal.Assault Bike 50 Double Unders (OR 100 Singles) rem.time MAX kb Swings -3'-6' min. 18/14 cal.Assault Bike 50 Double Unders (OR 100 Singles) rem.time MAX kb Swings -6'-9' min. 15/12 cal.Assault Bike 50 Double Unders (OR 100 Singles) rem.time MAX kb Swings -9'-12' min. 12/9 cal.Assault Bike 50 Double Unders (OR 100 Singles) rem.time MAX kb Swings

  FITNESS + INTRO  WOD In TEAMs of 2: AMRAP 15: Run 200m Row 800m Run 400m Row 400m Run 800m Row 200m -rem.time MAX Burpees *split the reps as you wish

  FITNESS + INTRO  WOD 10 Rounds For Time: 3 Double DB Hang Cleans 4 Double DB Hang Snatches 5 Double DB Thrusters 6 Double DB Push Press

  FITNESS + INTRO  WOD "CARDIO WEDNESDAY" 5 Rounds (30 total minutes) 40"sec. Assault Bike / 20"sec. Rest 40"sec. kb Deadlifts   / 20"sec. Rest 40"sec. Ski   / 20"sec. Rest 40"sec. Pull ups   / 20"sec. Rest 40"sec. incline Bench press   / 20"sec. Rest 40"sec. weighted sit ups   / 20"sec. Rest

  FITNESS + INTRO  WOD FOR TIME: 5 Rounds: 5 Toes to Bar 5 Wall Balls 5 am.Swings 4 Rounds: 6 Toes to Bar 6 Wall Balls 6 am.Swings 3 Rounds: 7 Toes to Bar 7 Wall Balls 7 am.Swings 2 Rounds: 8 Toes to Bar 8 Wall Balls 8 am.Swings 5 Round: 9 Toes to Bar 9 Wall Balls 9 am.Swings

  FITNESS + INTRO  WOD FOR TIME: 1 Deadlift 1 Round "CINDY" 2 Deadlift 1 Round "CINDY" 3 Deadlift 1 Round "CINDY" ....workout ends at 10 Deadlifts & 1 last round of "CINDY" "CINDY" is:  5 pull ups 10 push ups 15 air squats

  FITNESS + INTRO  WOD 5 sets: 12/9 Cal.Assault Bike 12 DB Hang Squat Cleans 12 DB Push Press -rest 1:1 b/w sets- *time cap.each set: 2'min.