Cate's CF Xanthi

  FITNESS + INTRO  WOD "CINDY" AMRAP 20: 5 Pull ups 10 Push ups 15 Air squats

  FITNESS + INTRO  WOD 4 Rounds: 1'min.of Max Overhead Squats 1'min.of Max American kb Swings 1'min.of Box Jumps 1'min.of REST

  FITNESS + INTRO  WOD 5 Sets: 12/10 cal.Echo Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Cleans 6 Dumbbell Shoulder to Overhead -rest 1:1 b/w sets-

  REST  DAY

  FITNESS + INTRO  WOD 2 Sets: 5 Rounds: 5 Double DB Hang Power Clean 5 Toes to bar 5 Rounds: 8 Push ups (on dbs) 6 alt.DB Lunges -rest 2'min. b/w sets-

  FITNESS + INTRO  WOD AMRAP 7: 40 cal.Row 30 Push ups 20 Power snatch -rest 2'min.- AMRAP 7: 40 cal.Bike 30 Push press 20 alt.Pistols

  FITNESS + INTRO  WOD FOR TIME: 50 Hang Power Clean *every time you break complete 7 t2b 50 Front Squat *every time you break complete 7 american swings 50 t2b *every time you break complete 5 Hang Power Clean 50 american kb Swings *every time you break complete 5 Front Squats

  FITNESS + INTRO  WOD FOR TIME: 25 Sit ups 75/60 cal. Row 25 Sit ups 75 Wall Balls 25 Sit ups

  FITNESS + INTRO  WOD A. 0'-8' min. 1500/1250m Row 8'-16' min. Find your 3 Rep Max Deadlift 16'-24' min. Find your 3 Rep Max Bench Press B. 3 Sets: 10 Dumbbells Bicep Curls 10 Dumbbells Skull Crushers *rest 1'min. b/w sets

  FITNESS + INTRO  WOD FOR TIME: 10 DB Snatch (right) 10 DB Snatch (left) 10 DB Goblet squat 9 DB Snatch (right) 9 DB Snatch (left) 9 DB Goblet squat ...8,8,8...7,7,7... all the way to 1,1,1

  FITNESS + INTRO  WOD A. 3 Total sets: 0'-2' min.  30/20 cal. Assault Bike 2'-4' min. 5 Front squats (75-85%) 4'-6' min. MAX weighted sit ups 6'-8' min. 5 Deadlifts (75-85%) B. at the 29' min. mark... AMRAP 6: 6 Toes to bar 9 american kb Swings

  FITNESS + INTRO  WOD A. 3 Total Sets: 0'-2' min. 30/20 cal.Assault Bike 2'-4' min. 5 Front squats 4'-6' min. MAX Effort Weighted DB Sit ups 6'-8' min. 5 Deadlifts (75%-85%) B. At the 29'min. mark... AMRAP 6: 6 Toes To Bar 9 American kb Swings

  FITNESS + INTRO  WOD A. 0'-4' min. 400m Row/Ski 10 Bench Press -rem.time Max Pull ups 4'-5' min. REST 5'-9' min. 400m Row/Ski 8 Bench Press -rem.time Max Pull ups 9'-10' min. REST 10'-14' min. 400m Row/Ski 6 Bench Press -rem.time Max Pull ups 14'-15' min. REST 15'-19' min. 400m Row/Ski 4 Bench Press -rem.time Max Pull ups B. At the 25'min. mark... 1'min. MAX Renegade Rows 1'min. MAX Push ups hold DBs 1'min. MAX Single DB Bicep curls 1'min. MAX Single DB Skull Crushers 1'min. REST 1'min. MAX Single DB Skull Crushers 1'min. MAX Single DB Bicep curls 1'min. MAX Push ups hold DBs 1'min. MAX Renegade Rows

  FITNESS + INTRO  WOD A. "Death by..." Every 2'min. until you can no longer finish... 8 cal.Assault Bike 8 Wall Balls 1 Ground to OH *Round 2: 2  Ground to OH Round 3: 3  Ground to OH ....and so on... *CLOCK STOPS AT 20MIN. B.At the 25'min. mark, complete the workout below... 15 Rounds For Time: 1 Double DB Hang Power Clen 2 Double DB Snatches 3 Double DB Push Presses 4 Burpees

  FITNESS + INTRO  WOD STRENGTH & CONDITIONING A. 4 sets: 0'-2'min.  5-6 Back Lunges (each leg) 2'-4'min. 35/24 cal. Row 4'-6'min. 20-30 Hanging weighted Knee Raises *this is an 24min. Total section B. At the 28'min.mark... complete part B below.. AMRAP 8: 6 Goblet squat 12 sit ups

  FITNESS + INTRO  WOD 18'min. Running clock... Ski 600m Row 200m Ski 400m Row 400m Ski 200m Row 600m -in the remaining time, find your 1 Rep Max Hang Clean (power or squat)

  FITNESS + INTRO  WOD 3 Rounds For Time: 25 Wall Balls 20 Sit ups immediately into... 3 Rounds For Time: 20 DB Lunges 15 alt.DB Hang Clean & Jerk immediately into... 3 Rounds For Time: 15 Air Squats 10 DB Russian Twists

  FITNESS + INTRO  WOD Every 60"sec.until you finish 150 kb Swings... min.1: 5 Pull ups,10 Push ups,20 Double Unders min.2: MAX american kb Swings

  FITNESS + INTRO  WOD FOR TIME: 50/40 cal. Air Bike 100 Sit ups 50/40 cal.Air Bike

  REST  DAY

  FITNESS + INTRO  WOD Open 25.1 AMRAP 15: 3 lateral burpees over the db 3 db hang clean to overheads 10m walking lunges *after completing  each round,add 3 reps to the burpees & hang clean to overhead

4 sets x AMRAP 3: 3 Power Cleans 6 Push ups 9 Air Squats -rest 1'min. b/w-

  FITNESS + INTRO  WOD EMOM 6: odd min.: 12 wall balls even min.: 10/8 cal.Bike erg. -rest 2' min.- EMOM 6: odd min.: 50 Double Unders even min.: 10/8 cal.Row -rest 2' min.- EMOM 6: odd min.: 10 Double Snatches even min.: 10/8 cal.Ski

  FITNESS + INTRO  WOD 7 Rounds For Time: 7 Burpees 7 Shoulder To Overhead 7 cal.Bike 7 Pull ups 7 Wall Balls

FITNESS + INTRO  WOD   5 sets: 400m Row -rest 1'min. b/w- 2 sets: 7-5-3-1 Deadlifts (80/55) seated DB Strict Presses -rest 3'min. b/w-

  FITNESS + INTRO  WOD A.21.3 For Total Time: 15 Front Squats 30 Toes to bar 15 Thrusters -rest 1' min.- 15 Front Squats 30 Pull ups 15 Thrusters -rest 1' min.- 15 Front Squats 30 Bar Muscle ups 15 Thrusters *time cap.15'min. B.21.4 Complete the following complex for Max Load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk *time cap.10'min.

  FITNESS + INTRO  WOD FOR TIME: 50/40 cal.Ski/Row -into- 3 Rounds: 20 DB Hang Cleans 20 Push upw on DBs -into- 50/40 cal.Ski/Row