Cate's CF Xanthi

  CHRISTMAS REST

  CHRISTMAS REST

  FITNESS + INTRO  WOD "Holleyman + 1 EMOM" 6 Wall Balls 4 HSPU's 2 Power Cleans *complete 1 Round Every Minute Until You FAIL...

  FITNESS + INTRO  WOD 6'min.Ladder: 1 Devil Press 1 lunge on each leg 2 Devil Press 2 lunges on each leg 3 Devil Press 3 lunges on each leg ...

  FITNESS + INTRO  WOD min.1: 15/12 cal.Row min.2: 20 Box jumps min.3: 18 wall balls min.4: 20 Push ups min.5: 18 double DB Hang Power Cleans min.6: 20 sit ups min.7: REST

  FITNESS + INTRO  WOD FOR TIME: 100 Front Squats *at the top of every minute 7 Toes To Bar (start with toes to bar)

  FITNESS + INTRO  WOD AMRAP 15: 5-10-15-20-25 Burpees 10-20-30-40-50 Russian kb Swings 20-40-60-80-100 Double Unders

  FITNESS + INTRO  WOD 4 sections - 4 separate scores 0'-8' min. 1500m Row/Ski 8'-16' min. Find your 3 Rep Max Deadlift 16'-24' min. Bike 90/60 calories 24'-32' min. Find your 3 Rep Max Bench Press

  FITNESS + INTRO  WOD FOR TIME: 10 DB Snatch (R) 10 DB Snatch (L) 10 DB Squat 9 DB Snatch (R) 9 DB Snatch (L) 9 DB Squat 8,8,8...7,7,7... all the way to 1,1,1

  FITNESS + INTRO  WOD 5 Rounds: 20"sec. of MAX DB Z-Press 10"sec. of Rest 20"sec. of MAX Bench Dips 10"sec. of Rest 20"sec. of MAX Push Ups 10"sec. of Rest

FITNESS + INTRO  WOD   AMRAP 6: 9 Toes To Bar 9 american Kb Swings

FITNESS + INTRO  WOD   STRENGTH & CONDITIONING 0'-4'min. 400m Row/Ski 10 Bench Press -rem.time MAX Pull Ups 5'-6'min. REST 6'-10'min. 400m Row/Ski 8 Bench Press -rem.time MAX Pull Ups 10'-11'min. REST 11'-15'min. 400m Row/Ski 6 Bench Press -rem.time MAX Pull Ups 15'-16'min. REST 16'-20'min. 400m Row/Ski 4 Bench Press -rem.time MAX Pull Ups At the 25'min.Mark... For Time: 50 Burpee Box Jumps

  FITNESS + INTRO  WOD 8 Rounds For Time: 8 Wall Balls 8 Double DB Hang Cleans

  FITNESS + INTRO  WOD AMRAP 8: 8 DB Goblet Squats 12 Push ups

  FITNESS + INTRO  WOD EMOM 20: min.1 15/12 cal.Assault Bike min.2 8-10 DB walking lunges min.3 20-30 Push ups min.4 20-25 Russian Kb Swings

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Wall Balls alt.DB Snatches Immediately into, 21-15-9 Cal.Row Box jumps

  FITNESS + INTR0  WOD CARDIO WEDNESDAY FOR TIME: 100 Pull Ups *every time you break, complete 500m Row/Ski Immediately into, 100 Barbell Overhead Squats *every time you break, complete 15/12 cal.Assault Bike

  FITNESS + INTRO  WOD 4 sets x AMRAP 3: 3 Burpee 6 Push Jerks 9 am.kb Swings -rest b/w 1'min.-

  FITNESS + INTRO  WOD FOR TIME: 12-11-10-9-8-7-6-5 Cal.Row/Ski Wall Balls Hang Power Cleans Toes To Bar

  FITNESS + INTRO  WOD 0'-2'min. 10/7 Cal.Assault Bike 5 Double DB Hang Cleans -rem.time MAX Burpees 2'-4'min. 10/7 Cal.Assault Bike 5 Double DB Snatches -rem.time MAX Burpees 4'-6'min. 10/7 Cal.Assault Bike 5 Double DB Hang Cleans -rem.time MAX Burpees 6'-8'min. 10/7 Cal.Assault Bike 5 Double DB Snatches -rem.time MAX Burpees *keep completing this sequence until you reach 100 Burpees

  FITNESS + INTRO  WOD EMOM 15: min.1: 200m Ski min.2 : 200m Row min.3 : 50 Double Unders

  FITNESS + INTRO  WOD AMRAP 15: 14 Cal.Row 12 Wall Balls 10 Toes to Bar

FITNESS + INTRO  WOD   4 Rounds: min.1: MAX Cals.Assault Bike min.2: MAX Power Cleans min.3: REST

  FITNESS + INTRO  WOD FOR TIME: 50 Pull Ups 100 Push Ups 150 Air Squats *You may break up the middle section however you like

  FITNESS + INTRO  WOD FOR TIME: 21-15-9-6-3 Power Cleans 42-30-18-12-6 HR Push ups *time cap.18'min.

  FITNESS + INTRO  WOD 4 x AMRAP 3: 12 double DB Squat Clean 8 toes to bar -rem.time cals.Bike -rest b/w 1'min.-