Monday, 6/30/2014 WOD

“Doing is work. Being is effortless.” – Bruce D. Schneider

Warm up:
CFTE Dynamic Stretches
3 Rounds:
5 Sit-ups
10 Kettlebell Swings
100 Run

Skill:
Turkish Getup Sit-up

Conditioning:
3 Rounds:
10 Turkish Getup Sit-ups (5 per arm) 16kg/8kg
20 Single Arm Kettlebell Swings (10 per arm) 16kg/8kg
800 Meter Run Holding Kettlebell in one hand (may change hands)

Sunday, 6/29/2014 WOD

“There can be no greater gift than that of giving one’s time and energy to help others without expecting anything in return.” – Nelson Mandela

Warm up:
CFTE Dynamic Stretches
2 Rounds:
10 Hip Thrusts/Bridge Hold
10 Supermans

Skill:
Kettlebell Swing

Conditioning:
20 Minute AMRAP:
10 Mountain Climbers (Per Leg)
15 Kettlebell Swings 24kg/16kg
20 Reverse Crunches

Cashout:
Coaches Choice 🙂

Saturday, 6/28/2014 WOD

“We all have our own swing.  Its buried beneath.  No one can teach it to us.  We don’t learn it.  It has to be remembered.” – Baggar Vance

Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Push-ups
10 Sit-ups
15 Air Squats
Followed by:
200 Meter Run

Skill:
Strict Press

Conditioning:
5 Rounds:
200 Meter Run
10 Toes to Bar
10 Strict Press 95lbs/65lbs
10 Box Jumps 24″/20″

Friday, 6/27/2014 WOD

“Nothing binds you except your thoughts.  Nothing limits you except your fears.  And nothing controls you except your beliefs.” – Marianne Williamson

Warm up:
CFTE Dynamic Stretches
Hip/Shoulder Mobility

Skill:
High Bar Back Squat

Strength:
Back Squat
2-2-2-2-2

Coaches notes: 2-2-2-2-2 = 5 Sets of 2 reps for Maximum Effort.  This means you are going for heavy lifts while keeping good form, with substantial rest periods between sets (2-5 minutes).

Thursday, 6/26/2014 WOD

“Faith is more powerful than proof.” – Bruce D. Schneider

Warm up:
CFTE Dynamic Stretches
Burgener Warm up

Skill:
Snatch/Kettlebell Snatch

Conditioning:
Benchmark!
“Isabel”
For time:
30 Snatches 135/95

Scaling options: weight 95/65 or Kettlebell Snatches

Wednesday, 6/25/2014 WOD

“You will have a number of opportunities in the days ahead to be a vehicle of happiness and joy for another. Step right into that.” – NDW

Warm up:
CFTE Dynamic Stretches
2 Rounds:
200 Meter Row
200 Meter Run

Skill:
Ring Dip

Conditioning:
30 Minute AMRAP
In Teams of 3:
Team Member 1 Performs Max Ring Dips
Team Member 2 Performs Max Distance Row Set at Level 5
While Team Member 3 Runs 200 Meters

When Runner Returns, Team Rotates Stations
(Ex: Team Member 1 Rows, Team Member 2 Runs, Team Member 3 Performs Ring Dips)

Tuesday, 6/24/2014 WOD

“The only person you should try to be better than, is the person you were yesterday.” – Anonymous

Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Pull-ups
5 Push-ups
5 Sit-ups
5 Squats

Conditioning:
Benchmark!
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*35 Minute Time Cap

Monday, 6/23/2014 WOD

“Motivation is knowing you are learning, growing, and succeeding toward your desired outcome while sustaining positive momentum.” – Jaren L. Davis

Warm up:

CFTE Dynamic Stretches
2 Rounds:
5 Sit-ups
5 Supermans

Skill:
Double Under
Practice Double Unders for 3 Minutes.  Determine if you will be doing Double Unders for workout below.

Strength:
Hang Power Cleans.  Find your 3 Rep Max in 15 Minutes.

Conditioning:
Benchmark!
“Annie”
50-40-30-20-10, reps for time:
Double Unders
Sit-ups

Scale: 4 Jump Ropes for every Double Under. Record time in log books.

Sunday 6/22/2014 WOD

“The only person you destined to become is the person you decide to be.” – Ralph Waldo Emerson

Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Push-ups
10 Sit-ups
5 Supermans
10 Jump Squats

Conditioning:
Partner WOD: EMOM (Every Minute On the Minute)
Round 1:
6 Minutes (alternate every minute):
Partner 1 – Maximum Effort Hip Extension Jumps
Partner 2 – Chin Over Bar Hang
After 6 Minutes, both partners go for an 800 Meter Run with one Medicine Ball.

Round 2:
6 Minutes (alternate every minute):
Partner 1 – Maximum Effort V-Ups
Partner 2 – Handstand Hold
After 6 Minutes: 800 Meter Run with Medicine Ball

Round 3:
6 Minutes (alternate every minute):
Partner 1 – Maximun Effort Burpees
Partner 2 – Wall Sit with Medicine Ball
After 6 Minutes: 800 Meter Run with Medicine Ball

Saturday, 6/21/2014 WOD

“Wherever you go, go with your heart.” – Confucius

Warm up:
CFTE Dynamic Stretches
200 Meter Run

Followed by:
3 Rounds:
5 Push-ups
10 Air Squats
10 Kettlebell Swings

Skill:
Slingshot Kettlebell Swing

Conditioning:
3 Rounds:
25 Plyo Plate Push-ups
50 Plyo Plate Jumps

Followed by:
800 Meter Run
Kettlebell Slingshot (Heavy for individual)
10 to the right / slingshot back
10 to the left / slingshot back
9 to the right / slingshot back
9 to the left / slingshot back
8 to the right / slingshot back
8 to the left / slingshot back
Continue Kettlebell Slingshots down to 1