Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 15: 3 Rounds: 10 Toes To Bar 15 double DB Hang Clean & Jerk 3 Rounds: 10 Toes To Bar 10 double DB Hang Snatches 3 Rounds: 10 Toes To Bar 5 Devil Presses

  FITNESS + INTRO  WOD FOR TIME: 10 Pull ups 20 cal.of choice 10 Pull ups 30 OH Squats 20 cal.of choice 10 Pull ups 40 sit ups 30 OH Squats 20 cal.of choice 10 Pull ups 50 Push ups 40 sit ups 30 OH Squats 20 cal.of choice 10 Pull ups

  FITNESS + INTRO  WOD 9 min. to finish... 75 Push Jerks Every minute on the minute complete 8 american kb Swings *you are sterting with swings

  FITNESS + INTRO  WOD 5 Rounds: 90"sec. AMRAP 10 Front Rack Lunges 10 Burpees over Bar Max Cal. Assault Bike -rest 90"sec.after each round-

  FITNESS + INTRO  WOD STRENGTH & CONDITIONING From 0'-10'min. EMOM 10: 2 Power Cleans + 2 Push Jerk From 13'-23'min. 10min.to get as far as possible.. 1000m Row/Ski 200 Double Unders From 26'-36'min. 10min.to finish.. 50 DB Bench Press 50 strict Pull ups

  FITNESS + INTRO  WOD AMRAP 12: 30 Russian kb Swings 20 Sit Ups 10 Toes To Bar

  FITNESS + INTRO  WOD FOR TIME: 15/12 cal. Assault Bike 10 Burpees 10 Squat Cleans 15/12 cal. Assault Bike 10 Burpees 8 Squat Cleans 15/12 cal. Assault Bike 10 Burpees 6 Squat Cleans 15/12 cal. Assault Bike 10 Burpees 4 Squat Cleans 15/12 cal. Assault Bike 10 Burpees 2 Squat Cleans

  FITNESS + INTRO  WOD You have 35min. to complete the following task... A. 10 Rounds of: 5 pull ups 10 push ups B. 50 cal.Row/Ski C. 30 Ground to OH D. 10 Rounds of: 5 pull ups 10 push ups E. 50 cal.Row/Ski F. 30 Ground to OH

  FITNESS + INTRO  WOD AMRAP 15: 80 Double Unders 70 Russian Kb Swings 60 Double Unders 50 Russian Kb Swings 40 Double Unders 30 Russian Kb Swings 20 Double Unders MAX Wall Balls in the reamaining time

  FITNESS + INTRO  WOD 10 Rounds For Time: 3 Devil Press 6 Toes To Bar 9 Box Jumps

FITNESS + INTRO  WOD   FOR REPS: 3'min.DB Bench Press 3'min.strict Pull ups (or Ring Row) 3'min.weighted Sit Ups 3'min.REST 2'min.DB Bench Press 2'min.strict Pull ups (or Ring Row) 2'min.weighted Sit Ups 2'min.REST 1'min.DB Bench Press 1'min.strict Pull ups (or Ring Row) 1'min.weighted Sit Ups

  FITNESS + INTRO  WOD 4 Sets: 20 Cal.Ski (or Row) 15 Overhead Squats 5 strict Pull ups -rest 1'min. b/w sets-

  FITNESS + INTRO  WOD EMOM 40: min.1)  1 Power Clean 3 Box Jumps 5 Pull ups min.2) 12/9 cal.Assault Bike min.3) Max American Swings min.4) REST

  FITNESS + INTRO  WOD FOR TIME: 100 Barbell Thrusters *at the top of every minute,perform 5 burpees! Start with burpees!

  FITNESS + INTRO  WOD 4 Rounds: 40"sec. Double DB Hang Cleans 20"sec. REST 40"sec. Double Unders 20"sec. REST 40"sec. Toes To Bar 20"sec. REST 40"sec. Push Ups 20"sec. REST (16'min. Total)

  FITNESS + INTRO  WOD 15'min.to finish... 80 Plate Sit Ups 100 Alt.DB Lunges 120 Wall Balls *you may split up the reps  however you like!

  FITNESS + INTRO  WOD -Home Workout- 30 Rounds: 3 Pull ups 6 Burpees 9 Air Squats

  FITNESS + INTRO  WOD 4 x AMRAP 3: 5 x 10m Shuttle runs 7 pull ups 0R 14 Ring rows 9 american Swings -rest b/w AMRAPs 1'min.-

REST  DAY  

  HAPPY  NEW  YEAR !

  FITNESS + INTRO  WOD COUNTDOWN For Time: 100 air squats 90 alt.db snatches 80 walk.lunges (one db) 70 sit ups 60 box jumps 50 climbers 40 push ups 30 ring rows 20 toes to bar 10 alt.arm devil press (one db)

  FITNESS + INTRO  WOD 6 Rounds: 40"sec. Max Cal.Row 20"sec. Transition 40"sec. Max Push ups 20"sec. Transition

  FITNESS + INTRO  WOD 4 Rounds: min.1: 1min.Plank on your hands min.2: 12-15 toes to bar min.3: DB Russian twists min.4: REST