Thursday, 7/31/2014 WOD

“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson

Warm up:
CFTE Dynamic Stretches
3 Rounds:
10 Kettlebell Swings (Light)
8 Situps
6 Jump Squats

Skill:
Kettlebell Snatch
Speed Skater

Conditioning:
22 Minute AMRAP:
8 Kettlebell Snatches 24kg/16kg
12 Medicine Ball Rotation Slams 20lbs/14lbs
16 Speed Skaters

Wednesday, 7/30/2014 WOD

“In any give moment we have two options: to step forward into growth or step back into safety.” – Abraham Maslow

Warm up:
CFTE Dynamic

Skill:
Push-up and Squat Technique and WOD Review

Conditioning:
“Push-up and Squat Intervention”
As a class, all Athletes perform:
100 Push-ups
Followed by:
100 Air Squats
There is a 15 Minute Cap per Movement.
Followed by:
250 Meter Row Warm up
500 Meter Row Sprint

Tuesday, 7/29/2014 WOD

“If you want to be happy, you have to be happy on purpose.  When you wake up, you can’t just wait to see what kind of day you’ll have.  You have to decide what kind of day you’ll have.” – Joel Osteen

Warm up:
CFTE Dynamic Stretches
3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
25 Jump Ropes (Singles)

Skill:
Rack Thruster
Build to Rx weight used in workout below or weight that is appropriate for you

Spend 2 minutes practicing Double Unders

Conditioning:
21-15-9
Rack Thruster 95lbs/65lbs
Jumping Pull-ups
Double Unders (Singles 63-45-27)

Monday, 7/28/2014 WOD

“If you are interested, you will do what is convenient.  If you are committed, you’ll do whatever it takes.” – John Assaraf 


Warm up:
CFTE Dynamic Stretches
Tabata Ab Mat Sit-ups

Skill:
Sumo Deadlift
Close Grip Push-ups (Diamond Push-ups)


Strength:

Sumo Deadlift
3-3-3-3-3


Conditioning:

7 Min AMRAP:
7 Sumo Deadlift 135lbs/95lbs
7 Close Grip Push-ups

Sunday, 7/27/2014 WOD

“Today’s Intention: Be greatness.  Act greatness.  Give greatness.” – Anonymous

Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Ring Rows
10 Air Squats
10 Sit ups

Skill:
WOD Review

Conditioning:
Tabata:

Row
Ring rows 
Goblet squats
Russian twists

Saturday, 7/26/2014 WOD

Who says dreams have to stay dreams?” – Ariel (The Little Mermaid)

Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Push-ups
10 Air Squats
10 Sit-ups
10 Bridges

Conditioning:
CMC
15 Min. AMRAP
5 Ground to Overhead 115/75
7 Box Jump Overs
9 Russian KBS 24kgs/16kgs

Friday, 7/25/2014 WOD

“It is unfair to hold people responsible for our illusions of them.” – Comtesse Diane

Warm Up:
CFTE Dynamic Stretches
200 Meter Run
WOD Review and Warm Up of Movements

Conditioning:
*There will be four stations which the athletes will rotate through and work for 6 minutes. Each stations represents it’s own AMRAP, and a one minute rest will occur after each six minute period.

Station #1: 250 Meter Row followed by 10 Burpees with a lateral jump over the rower (Regular Burpees for scale)

Station #2: 50 Double Unders or 100 singles followed by 20 Tuck Ups

Station #3: 800 Meter Run followed by max effort Bar Muscle Ups or Chest to Bar Pullups with remaining time

Station #4: 20 Squat Jumps followed by 10 Hip Drops (each side)

Thursday, 7/24/2014 WOD

“I promise if you keep searching for everything beautiful in this world, you will eventually become it. – Tyler Kent White

Warm Up:
CFTE Dynamic Stretches
“Deck of Death” 10 minutes (Performed as a class)
Hearts = Jumping Lunges (Each Leg)
Clubs = Clapping Pushups
Diamonds = Mountain Climbers (Each Leg)
Spades = Supermans
*Aces and Jokers = 200 meter run. Face cards = 11 reps
*Jumping Jacks must performed by any athlete who is waiting for another teammate to finish a movement

Skill:
Deadlift
Build up to Rx weight for Deadlift for the workout below.

Conditioning:
12 Minute AMRAP:
12 Deadlifts 225/135
15 Wallballs 20/14

Wednesday, 7/23/2014 WOD

“Don’t let small minds convince you that your dreams are too big. You can do anything!” – Unkown

Warm Up: 

CFTE Dynamic Stretches
2 Rounds:
5 Push-ups
10 Air Squats
10 Situps
10 Supermans

Skill:
Review the Push Press 


Strength: 
Push Press
5 x 5 x 3 x 3 x 1

Conditioning:
2 Rounds:
50 Air Squats
40 KB Swings 24kg/16kg
30 Situps
20 Strict Press (65lbs/45lbs)
10 Burpee-Rocket Jacks

Tuesday, 7/22/2014 WOD

“Your mind is  a garden.  Your thoughts are seeds.  You can grow flowers or you can grow weeds.” – T. Harv Eker

Warm Up:
CFTE Dynamic Stretches
Burgener Warm Up

Skill:
Review the Clean progression

Conditioning:

21 Squat Cleans 95/65
21 V-Ups
21 Deficit Pushups
200 Meter Run
Followed by:
15 Squat Cleans
15 V-Ups
15 Deficict Pushups
400 Meter Run
Followed by:
9 Squat Cleans
9 V-Ups
9 Deficit Pushups
800 Meter Run