Cate's CF Xanthi

  FITNESS + INTRO  TEAM WOD (In teams of 2) For Time: 400m Run (together) then,  as a team.. 150 Swings 75 HR Push ups 125 Air squats 75 OH plate lunges 150 climbers 400m Run (together)

  REST  DAY

  FITNESS + INTRO  WOD AMRAP 7: 3 Squat Clean  30 DU or 60 Singles -rest 2'min.- 5 Rnds "CINDY" *CINDY= 5 Pull ups,10 Push ups,15 Squats

  FITNESS + INTRO  WOD For Time: 21-15-12  Swings 15-12-9  Box jumps 12-9-6  kb Thrusters 200m Run

  FITNESS + INTRO  WOD 5 Rounds For Time: 3 db Snatch (R) 3 db Snatch (L) 6 db front rack squats 9 double db Hang Cleans 12 db Sit ups

  FITNESS + INTRO  TEAM  WOD 12 alt.Rounds of: 4 Power Clean 3 HSPU 2 Burpee over bar Immediately into... 12 alt.Rounds of: 9 Deadlift 6 HR Push ups 3 down ups

  FITNESS + INTRO  WOD FOR TIME: 800m Run 75 Swings 800m Run 60 Wall Ball 800m Run 45 Push ups

  FITNESS + INTRO  WOD 4 Rounds For Time: 40 Double unders OR 80 Singles 10 Devil Press 10 db Box step ups 10 db Push press

  FITNESS + INTRO  WOD AMRAP 16: 20 Cal.Row/Ski 18 Thrusters 18 Pull ups 20 Cal.Row 16 Thrusters 16 Pull ups 20 Cal.Row 14...

REST  DAY

  REST  DAY

  FITNESS + INTRO  WOD FOR TIME: "BARBARA" 5 Rounds For Time: 20 Pull Ups 30 Push ups 40 Sit ups 50 Air squats

  FITNESS + INTRO  WOD AMRAP 12: 12 T2b/K2c 9 Power Snatch (#Thrusters for INTRO) 6 cal.Air Bike

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 one db Devil Press cal.Row OH db lunges

  FITNESS + INTRO  WOD FOR TIME: 10-8-6-4-2 Burpee to target Weighted sit ups -Rest 2'min.- 75 Wall Ball 50 Push ups 25 med.ball OH lunges (total time cap.16'min.)

  FITNESS + INTRO  TEAM WOD AMRAP 20: Buy in,60 cal.Bike (as a team) then,complete as a team: 30 Hang Squat Clean 30 Push ups 60 Push press 60 Wall balls 90 Swings 90 Sit ups -rem.time Bike for cals

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 Deadlift HR push ups -rest 3'min.- 1000m Row 50 thrusters 30 pull ups (#ring row)

  FITNESS + INTRO  WOD FOR TIME: 13-11-9-7-5 reps of: Thrusters Toes To Bar/ k2c Down ups

  FITNESS + INTRO  WOD AMRAP 3: alt.db snatch AMRAP 3: double db clean & jerk -rest 2'min. AMRAP 6: "CINDY" (5 pull ups/10 push ups/15 squats)

  FITNESS + INTRO WOD 5 Rounds of: 12 db box step ups 12 burpees -rest 2'min.- 5 Rounds of: 6 devil press 6 burpee box jumps

  FITNESS + INTRO TEAM WOD AMRAP 16: (in teams of 2) As #P1 completes 20 wall ball,10 med.ball sit ups #P2 do Row/Ski/Bike & switch. *When team completes 200 wall ball, -rem.time do As Many Reps As Possible, Power Snatch

  FITNESS + INTRO  WOD AMRAP 5: 10 front rack lunges 10 t2b or 30 climbers -rest 1'min.- AMRAP 5: 10 push press 30 DU or 60 Singles -rest 1'min.- AMRAP 5: 10 clean & jerk 30 sit ups

  FITNESS + INTRO  WOD FOR TIME: "Ladder" 4-6-8-10-8-6-4  HR Push ups 12 Deadlift 15 Sit ups

  FITNESS + INTRO  WOD 4 Rounds of: 30"sec. Burpee box jumps 30"sec. REST 30"sec. Thrusters 30"sec. REST 30"sec. Hang Power Clean 30"sec. REST

  FITNESS + INTRO  WOD EMOM 15: min.1: 15/12 wall ball min.2: 15/12 cal.Row min.3: 6 Devil Press min.4: 12 db snatch (each arm) min.5: REST