Saturday, 5/31/2014 WOD

“Love life. Engage in it. Give it all you’ve got. Love it with a passion because life truly does give back, many times over, what you put into it.” – Maya Angelou

Warm up:
CFTE Dynamic Warm up
2 Rounds:
20 Medicine Ball Rotation Slams
20 Jumping Jacks with Ball

Skill:
Strict Pull-ups/Weighted Pull-ups
Thrusters

Strength:
Strict Pull-ups
5-4-3-2-1-1-1-1-1-1

Conditioning:
10 Minute AMRAP
Thrusters 45/35

Friday, 5/30/2014 WOD

Everything is perfectly as it should be at each moment.” – Joseph Russo

Warm up:
CFTE Dynamic
100 Grasshoppers
Burgener Warm Up

Skill:
Power Snatch
determine your power snatch weight for the workout below

Conditioning:
4 Rounds:
6 Alternating Power Snatch/Hang Power Snatch 75/45
6 Alternating Toes To Bar/Knees to Elbows
Followed by:
Run 400 Meters

Thursday, 5/29/2014 WOD

Nothing can dim the light which shines from within.” – Maya Angelou

Warm up:
CFTE Dynamic Warm up
100 Jumping Jacks

Skill:
180 Degree Burpee

Conditioning:
“You Gotta Get Hotta With Tabata”
180 Degree Burpee
Rest 1 Minute
Chin-ups Into Knee Raise in Top Postion
Rest 1 Minute
Speed Skater Toe Touch
Rest 1 Minute
Round The World With Plate 45/35

Wednesday, 5/28/2014 WOD

“Deep within us all is the power to create, the power to fulfill, and the power to achieve way, way beyond our thoughts and imaginations.” – Kerry Myers

Warm up:

CFTE Dynamic Warmup
10 Toes To Bar
10 Supermans on Box
10 Lateral Lunges Per Leg

Skill:
Overhead Squats / Sumo Deadlift High Pull

Build to Rx (prescribed) weight for workout
5 Overhead Squats 45/35
5 Sumo Deadlift High Pulls 45/35
4 Overhead Squats 65/45
4 Sumo Deadlift High Pulls 65/45
3 Overhead Squats 95/65
3 Sumo Deadlift High Pulls 95/65

Conditioning:
Benchmark!
“Charlotte”
21-15-9
Overhead Squats 95/65
Sumo Deadlift High Pulls 95/65

Tuesday, 5/27/2014 WOD

“Every passing minute is another chance to turn it all around.”  Cameron Crowe

Warm up:
CFTE Dynamic Warm up
Foam Roll Therapy

Skill:
Active Release Technique with Foam Roller

Conditioning:
2 Rounds:
5 Minute Row
5 Minute Sit-ups (Hold Bridge Position During Any Break)
5 Minute Supermans (Hold Plank Position During Any Break)

Monday, 5/26/2014 WOD

“I like to see a man proud of the place in which he lives, I like to see a man live so that his  place will be proud of him.” Abraham Lincoln

Warm up:
CFTE Dynamic Warm up
2 Rounds:
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups
20 Supermans
200 Meter Run

Conditioning:
Hero WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Sunday, 5/25/2014 WOD

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

Warm up:
CFTE Dynamic Warm up
3 Min Jump Rope

3 Rounds:
16 Sit-ups with Rotation
12 Jump Squats
8 Pull-ups

Conditioning:
16 Minute AMRAP:
30 Double Unders
40 Russian Twists 20/14
15 Hang Power Cleans 75/55

Saturday, 5/24/2014 WOD

“Your life is an occasion; rise to it.” – Mr. Magorium

Warm up:
Dynamic Movements/Agility Ladder
8 Sit-ups
12 Air Squats
15 Supermans

Conditioning:
2 Rounds:
50 Lunges (25 per leg)
40 Strict Press With Med Ball (20lb/14lb)
30 Sit-ups
20 Wall Balls (20lb/14lb)
10 Burpees

Friday, 5/23/2014 WOD

“Live with intention.  Walk to the edge.  Listen hard.  Practice wellness.  Play with abandon.  Laugh.  Choose with no regret.  Appreciate your friends.  Continue to learn.  Do what you love.  Live as if this is all there is.”  Mary Anne Radmacher

Warm up:
CFTE Dynamic Warm up
Burgener Warm Up

Skill:
Push Jerk

Strength:
Push Jerk (increase weight with each set)
3-3-2-2-1

Conditioning:
5 Rounds
4 Push Jerks (with weight you used for 2 reps in strength workout)
Flexed Arm Hang for Max Time

Coaches Notes:
The ‘flexed arm hang’ is a pull-up progression exercise and a common military test of upper body strength.  It’s purpose is to measure upper body strength and endurance by timing how long someone can hang with their chin above a bar.  With the push press, you will be able to drive overhead as much as 30% more weight than with the shoulder press. The push jerk will allow you to drive as much as 30% more overhead than you would with the push press. Athletically, the abdominals’ primary role is midline stabilization, not trunk flexion. They are critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when attempting to drive loads overhead, and, of course, the heavier the load the more critical the abs’ role becomes. We train our athletes to think of every exercise as an ab exercise but in the overhead lifts it’s absolutely essential to do so. It is easy for us as coaches to see when you are not sufficiently engaging the abs in an overhead press – the body arches so as to push the hips, pelvis, and stomach ahead of the bar.

Thursday, 5/22/2014 WOD

“It’s not about being the best.  It’s about being better than you were yesterday.” – Unknown

Warm up:
CFTE Dynamic Warm up
300 Meter Row
20 Shoulder Pass Throughs
20 Overhead Squats with Dowel
20 Sit-ups
20 Supermans

Skill:
Ground to Overhead

Conditioning:
“Fight Gone Bad” Style
Perform As Many Reps As Possible for 1 Minute at Each Station with a Continuously Running Clock.

3 Rounds:
– Maximun Calorie Row
– V – ups
– Box Jumps 24/20
– Ground to Overhead with Plate 45/25
– Mountain Climbers
1 Minute Rest Between Rounds

*Maximum of 4 Athletes per Station

Scaling Options:
Sit-ups for V-ups, Step-ups for Box Jumps, Jumping Jacks or High Knee Running in Place for Mountain Climbers.