Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 20: 5 Power Cleans 10 Wall Balls 200m Row/Ski

  FITNESS + INTRO  WOD STRENGTH & CONDITIONING A. 7 Rounds: min.1) 12 Deadlifts / 9 Hang Power Cleans / 6 Push Jerks min.2) 15 Toes To Bar min.3) REST B. 4min. of Weighted DB Sit ups     4min. of Banded Pull-Aparts     4min. of Banded Tricep extensions

  FITNESS + INTRO  WOD FOR TIME: 400m Row/Ski 40 Wall Ball 40 am.kb Swings 300m Row/Ski 30 Wall Ball 30 am.kb Swings 200m Row/Ski 20 Wall Ball 20 am.kb Swings 100m Row/Ski 10 Wall Ball 10 am.kb Swings

  FITNESS + INTRO  WOD Every 2'min. x 10 Rounds : 200m Row/Ski 7 Hang Power Clean 7 Toes To Bar

  FITNESS + INTRO  WOD 3 Rounds: 1'min. alt. DB Snatches 1'min. Wall Balls 1'min. Row/Ski 1'min. Sit ups 1' min. REST

  FITNESS + INTRO  WOD AMRAP 15: 1 Deadlift 3 Pull ups 5 Burpees to target

  FITNESS + INTRO  WOD AMRAP 15: 3 Deadlift 6 Burpees over Bar 9 Toes To Bar

  FITNESS + INTRO  WOD Go As Far As Possible in 15min.. 15-14-13-12....5-4-3-2-1 Cal.Row/Ski Wall Balls American kb Swings Push Ups

  FITNESS + INTRO  WOD AMRAP 3: 5 Toes To Bar 10 Cal. Assault Bike -Rest 1'min.- AMRAP 5: 5 Toes To Bar 10 Cal. Assault Bike 20 Muscle Snatches -Rest 2'min.- AMRAP 7: 5 Toes To Bar 10 Cal. Assault Bike 20 Muscle Snatches 40 Double Unders

  FITNESS + INTRO  WOD For Max Reps: 3'min. of Wall Balls 3'min. of Rowing for Cals 3'min. REST 2'min. of Wall Balls 2'min. of Rowing for Cals 2'min. REST 1'min. of Wall Balls 1'min. of Rowing for Cals

FITNESS + INTRO  WOD   HERO "Rankel" AMRAP 20: 6 Deadlifts 7 Burpee Pull ups 10 kb Swings 200m Row/Ski

  FITNESS + INTRO  WOD 5 Rounds For Time: 20 Barbell Push Press 20 Sit ups

  FITNESS + INTRO  WOD FOR TIME: 100 Wall Balls *At the top of every minute,complete 10 Alt. DB Snatches *Start with Snatches

  FITNESS + INTRO  WOD Complete 300 Reps in any scheme  or order you like using only these 3 movements: Rowing Calories Push Press Burpees

  FITNESS + INTRO  WOD AMRAP 3: 10 American Kb Swings 10 Cal.Assault Bike AMRAP 3: 10 Air Squat 10 Cal. Row AMRAP 3: 10 American Kb Swings 10 Cal.Assault Bike AMRAP 3: 10 Air Squat 10 Cal. Row AMRAP 3: 10 American Kb Swings 10 Cal.Assault Bike -Rest 1'min. b/w amraps-

  FITNESS + INTRO  WOD FOR TIME: 21-15-9  Deadlift Burpee Box Jumps -directly into- 15 Bar Muscle up OR Burpee Pull ups *time cap.15'min.