Cate's CF Xanthi

  FITNESS + INTRO  WOD 3 sets of: 30 Push ups 15 burpee over plate 30 OH plate alt.lunges -rest b/w sets 2'min.-

  FITNESS + INTRO  TEAM WOD (in teams of 2) FOR TIME: 800 m Run (together) 50 Pulls ups (as a team) 100 Push ups (as a team) 150 air squat (as a team) 800m Run (together)

  FITNESS + INTRO  WOD FOR TIME: 10 Devil Press 30m db walking lunges 15 Toes to Bar 10 Wall walks 15 Toes to Bar 30m db walking lunges 10 Devil Press

  FITNESS + INTRO  WOD 5 Rounds For Time: 12 HR Push ups 12 Swings 200m Run

  FITNESS + INTRO  WOD AMRAP 10: 3-6-9-12-15... Wall Balls 3 Power Clean

  FITNESS + INTRO  WOD 3 x AMRAP 4: 11/9 cal. Row 7 Pull ups 9 Swings -rest b/w amraps 1'min.-

  FITNESS + INTRO  TEAM WOD Alternate rounds: AMRAP 5: 4 Thrusters 2 burpee over bar -rest 1'min.- AMRAP 5: 5 Clean & Jerk 3 down ups over bar -rest 1'min.- AMRAP 5: 6 Deadlift 4 HR burpee

  FITNESS + INTRO  WOD FOR TIME: 80-64-50-32-16-8  Air squat 40-32-25-16-8-4  Swings 20-16-12-8-4-2  Pull ups

  FITNESS + INTRO  WOD FOR TIME: 18-15-12-9 cal.Bike 18 Wall ball 15 Power Snatch 12 SDHP 9 Down ups over bar

FITNESS + INTRO  WOD   AMRAP 14: 200M Run 7 Hang Power Clean 14 Pistols

  FITNESS + INTRO  WOD 4 sets: 20 cal. Row or Ski 15 Over Head Squat (OHS) 10 Pull ups -rest 1'min. b/w sets-

  FITNESS + INTRO  TEAM WOD Partnes Ladder FOR TIME: (alternating P1+P2) 2-4-6-8-10-10-8-6-4-2 reps of the following: Swings Box jumps HR Push ups V-ups (*P1 do 2 reps of all exercises  / *P2 do 4 reps of all exercises...)

FITNESS + INTRO  WOD   FOR TIME: 20-15-10 Hang Power Snatch 10-15-20 Over Head Squat 15 Toes to Bar

  FITNESS + INTRO  WOD FOR TIME: 10-12-14-16-18-20 alt.Db Snatches 10 alt.Db Box step ups 20 alt.Db Russian twists

  FITNESS + INTRO  WOD AMRAP 12: 8 Deadlift 10 Pull ups 12 weighted Sit ups *Every minute On minute 2 Burpees

  FITNESS + INTRO  WOD FOR TIME: 9 Clean & Jerk 12 HR Push ups OR 6 HSPU 6-9-12-15-18 Burpee over bar