Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 14: 5-10-15-20.... Swings HR Push ups alt.Box step ups

FITNESS + INTRO  WOD 5 Rounds For Time: 12 Db Deadlifts 9 Db Hang Power Clean & Jerk 6 Db Push jerk

  FITNESS + INTRO  WOD AMRAP 6: 2/2,3/3,4/4,5/5.... Deadlifts HR Push ups -rest 2'min.- FOR TIME: 21-15-9 Toes to bar Db Snatches

  FITNESS + INTRO  TEAM  WOD "I GO YOU GO" 12 Rounds of: 6 burpee-box jumps 7 double db snatches 8 HR Push ups (alternate rounds)

  FITNESS + INTRO  WOD AMRAP 9: 150m Run OR 12/9 cal.Row 12 Swings 9 Burpees

  FITNESS + INTRO  WOD FOR TIME: 21-15-9 OHS (Over Head Squat) Toes to Bar (or V ups) 200m Run

  FITNESS + INTRO  WOD 5 Set: 9 cal.Row/Ski/Bike 7 DB Front squat 5 Devil press -Rest 1:1-

  FITNESS + INTRO  WOD EMOM 15: min.1: 50 DU or 80 Singles min.2: 15 Sit ups min.3: 15 db Bench Press

  FITNESS + INTRO  WOD 8 Rounds For Time: 100m Run 15 DB Clean & jerk

  FITNESS + INTRO  WOD TABATA 4: 8 db Snatch (one arm) *alt.arms each round  TABATA 4: 8 Pistols (one leg) *alt.legs each round  AMRAP 4: 8 alt.db Snatch 8 alt.Pistols

  FITNESS + INTRO  WOD 5 Rounds For Time: 200m Run 5 Wall walks 5 Devil presses

  FITNESS + INTRO  WOD AMRAP 4:  3 Squat clean  6 Burpees over bar -rest 2'min.- AMRAP 4; 4 Power clean 5 Burpees -rest 2'min.- AMRAP 4: 5 Hang power clean 4 Down ups

  REST  DAY

  FITNESS + INTRO  TEAM WOD Cash in, 50 burpees, 100 walk.lunges then, 10 alt.Rounds of: 5 clean & jerk 5 burpee box jumps 5 toes to bar Cash out,1000m Farmers carry

  FITNESS + INTRO  WOD 7 Rounds For Time: 11 Deadlifts 100m Run

  FITNESS + INTRO  WOD TABATA 4: alt.db Snatch -rest 1'min.- TABATA 4: alt.single leg squats -rest 1'min.- AMRAP 4: 8 alt.db Snatch 8  alt.single leg squats

  FITNESS + INTRO  WOD 4 x AMRAP 3: 15/12 cal.Row OR 150m Run 10 Hang Clean & Jerk -rem.time Farmers Carry -rest b/w amraps 1'min.-

  FITNESS + INTRO  WOD 5 Sets of: 5 Thrusters 10 Toes To Bar 15 Down ups -rest 1:1 b/w sets-

  FITNESS + INTRO  TEAM WOD FOR TIME: 800m Relay race 40 Clean & Jerk (50%) 40 alt.db Snatch 600m Relay race 30 Clean & Jerk (60%) 30 alt.db Snatch 400m Relay race 20 Clean & Jerk (70%) 20 alt.db Snatch 200m Relay race 10 Clean & Jerk (80%) 10 alt.db Snatch

  FITNESS + INTRO  WOD E3MOM 12: 20 TTR 20 alt.db Snatch 10 burpees -rem.time rest-

  FITNESS + INTRO  WOD 4 x AMRAP 4: 12/9  cal.Row 12/9 cal.Bike -rem.time Clean & Jerk -rest b/w amraps 1'min.-

  FITNESS + INTRO  WOD FOR TIME: 10 OHS (OverHead Squat) 4-6-8-10-12 Burpee box jumps 10 Push Press 10 Shuttle sprints (x10m)