Saturday, 1/31/2015 WOD

“Every morning I wake up saying, I’m still alive; a miracle. And so I keep on pushing.” 
– Jacques Cousteau


CFTE Dynamic Stretches
WOD Review

First Quarter:
8 Minutes
Med Ball Clean-Wall Ball Relay/Situps

*90 Second Rest

Second Quarter:
8 Minutes
Burpee Broad Jump/Bear Crawl

*90 Second Rest

Third Quarter:
8 Minutes
Rowing Relay/Plank Hold

*90 Second Rest

Fourth Quarter:
8 Minutes
Ground to Overhead Ladder
*90 Second Rest

Tabata – 4 Rounds
Up-Down Tuck Jumps

Friday, 1/30/2015 WOD

“I am the greatest, I said that even before I knew I was.” -Muhammad Ali
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
20 Bridges
15 Air Squats
10 Vertical Jumps
Single Arm Kettle Bell Snatch
*Take 10 Minutes Reviewing The Exercise*
30 Minute Time Cap:
5 Rounds For Time:
5 Single Arm Kettle Bell Snatches (Right Arm)
5 Single Arm Kettle Bell Snatches (Left Arm)
10 Kettle Bell Swings 24kg/16kg
10 Goblet Squats
*Athletes Will Use The Same Kettle Bell For All 3 Exercises*

Thursday, 1/29/2015 WOD

“Waking up to see another day is a blessing. Don’t take it for granted. Make it count and be happy you are alive.” -Zig Ziglar

Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up

Crossfit Open Workout 13.2
Complete As Many Rounds And Reps As Possible In 10 Minutes Of:
5 Shoulder To Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24″/20″
Cash Out:

Wednesday, 1/28/2015 WOD

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.”  -Tony Robbins

Warm Up:
CFTE Dynamic Stretches
5 Minute AMRAP:
10 Push-Ups
10 Air Squats
10 Ring Rows

Front Squat
Take 15 Minutes and build up to one rep max with proper form and practice a few reps at Rx weight for workout below:
15 Minute AMRAP:
5 Handstand Push-Ups
7 Front Squats 135/95
9 Chest To Bar Pull-Ups
Cash Out:
4 Rounds Of Each:
Hollow Holds
Plank Holds
*If The Athlete Breaks Their Hold Within The 20 Seconds Of Work, He/She Has To Perform Max Effort Sit-Ups For The Remainder Of The Work Period*

Tuesday, 1/27/2015 WOD

“Using the power of decision gives you the capacity to get past any excuse to change any and every part of your life in an instant.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches

Snow Shovel / Proper Form and Preparation – See Video

“At Home WOD”
20 Rounds for time:
5 Air Squats
5 Push-ups
5 Sit-ups

Monday, 1/26/2015 WOD

“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.” -Dr. Wayne W. Dyer

Warm Up:
CFTE Dynamic Stretches
Agility Work Coaches Choice

Rope Climb
Take 10 Minutes Reviewing The Exercise

20 Minute AMRAP:
1 Rope Climb
2 Hang Power Cleans 95/65
3 Bar Facing Burpees

2 Rope Climbs
4 Hang Power Cleans
6 Bar Facing Burpees

3 Rope Climbs
6 Hang Power Cleans
9 Bar Facing Burpees

4 Rope Climbs
8 Hang Power Cleans
12 Bar Facing Burpees

5 Rope Climbs
10 Hang Power Cleans
15 Bar Facing Burpees


Sunday, 1/25/2015 WOD

“It’s not what you do every once in a while; It’s what you do on a daily basis that makes a difference.”  -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
4 Minutes of Coaches Call Out:
Ring Rows
Air Squats
Tuck Jumps
Med Ball Clean
20 Minute AMRAP:
10 Hand Release Push-Ups
15 Med Ball Cleans 20/14
10 Pull-Ups
15 Box Jumps
Cash Out:
Reverse Crunches
Flutter Kicks
Hollow Rocks
Bicycle Crunches
Plank Hold

Saturday, 1/24/2015 WOD

“Be prepared for anything and you’ll be prepared for everything.” – Damon Moore
Warm up:
CFTE Dynamic Stretches
5 Minutes AMRAP:
50 Jumping Jacks
20 Situps
15 Pushups
20 Squats
10 Pullups/Ring Rows
“Constantly Varied”
Team WOD – Team size will be dependent upon the size of the class. The athletes will select from a hat the four movements that will make up the workout. Each team must complete a specified number of reps, which will be determined by the number of athletes on each team. There will be a 35 minute cap. 

Friday, 1/23/2015 WOD

“Today can be the Best Day of Your Life So Far. And it will be if you choose to see everything in your life today as a miracle.” – Neale Donald Walsch

Warm up:
CFTE Dynamic Stretches
5 Minutes of:
Partner Medicine Ball Oblique Throws

Underhand Grip Strict Press
Spend 20 Minutes exploring the movement and strength capacity

15 Minute AMRAP:
12 Underhand Grip Strict Knees to Elbows
24 Deficit Medicine Ball Slams 20lbs/14lbs
6 Pike Push-ups on Box

Thursday, 1/22/2015 WOD

“I can’t means I won’t. Stay focused, stay positive and keep pressing forward.” – Giacomo Sciuto

Warm up:
CFTE Dynamic Stretches
3 Rounds:
5 Overhead Squats with Dowel
5 Front Squats with Dowel
5 Back Squats with Dowel
5 Sit-ups
5 Supermans

Floor Wipers and Box Superman’s

Stamina – Men 45lb, Women 35lb Barbell
50 Overhead Squats
50 Front Squats
50 Back Squats
*Squats are to be be done in the bottom half of the range of motion only

Followed by:
50 Floor Wipers
50 Box Superman’s
*Athlete tracks all breaks including the ones between exercises and converts that number to repetitions of hollow position rolls at the end of workout