Monday, 8/31/2015 WOD

“Try to be a rainbow in someone’s cloud.” – Maya Angelou 

Warm Up:
CFTE Dynamic Stretches
400 Meter Run
10 Pull-ups
15 Push-ups
25 Sit-ups

Skill:
Hang Power Clean Review
Spend 10-15 minutes warming up weight for the WOD

Conditioning:
50 Hang Power Cleans 115/75
– For every 10 reps, perform 10 toes to bar
Immediately followed by:
50 Shoulder to Overhead 115/75
– For every 10 reps, perform 10 pull-ups

CASHOUT: 1000 Meter Run

Sunday, 8/30/2015 WOD

“Don’t quit. Suffer now and live the rest of your life as a champion.”-Muhammad Ali
Warm Up:
CFTE Dynamic Stretches
Agility Ladder/Agility Work
Skill:
Kettle Bell Snatch
Conditioning:
25 Minute AMRAP:
5 Kettle Bell Snatches(Right Arm) 24kg/16kg
5 Kettle Bell Snatches (Left Arm)
10 American Kettle Bell Swings
15 Goblet Squats
20 Russian Twists(Total)

Saturday, 8/29/2015 WOD

BEACH WOD TODAY!

JONES BEACH, FIELD 6 8:00AM!

PARK TO THE LEFT 🙂

HOPE TO SEE YOU ALL THERE!

Friday, 8/28/2015 WOD

“If you change the way you look at things, the things you look at change.”  -Wayne Dyer
Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up
Skill:
Rope Climb
Conditioning:
For Time:
3 Rounds:
30 Double-Unders
5 Hang Power Cleans 115/75
3 Rope Climbs
3 Rounds Of “Cindy”
2 Rounds:
30 Double-Unders
10 Hang Power Cleans 115/75
2 Rope Climbs
2 Rounds Of “Cindy”
1 Round:
30 Double-Unders
15 Hang Power Cleans 115/75
1 Rope Climb
1 Round Of “Cindy”
Scaled Options:
2 Pulls From The Floor Equals 1 Rope Climb.

Thursday, 8/27/2015 WOD

“I never took lessons to learn how to play the drums, and I never took lessons how to play guitar, I just sort of figured it out. I think that if you are passionate about something and you’re driven and focused, that you can pretty much do anything that you want to do in life.”  -David Grohl
Warm Up:
CFTE Dynamic Stretches
4 Minutes Of Coaches Call Out:
Push-Ups
Air Squats
Mountain Climbers
Sit-Ups
Conditioning:
“Team WOD”
In teams of 4 or Less
20 Minute AMRAP:
Ascending Ladder
1,2,3,4,5,6,7,8,9,10 Etc.
Station 1: Hand Release Push-Ups
Station 2: Wall Balls 20/14
Station 3: Ring Dips
Station 4: Tuck-Ups
*Each Athlete Starts At A Different Station And Works At The Same Time.
*The First Round Consists Of Each Athlete Doing 1 Rep At Each Station. The Second Round Is 2 Reps At Each Station Etc.

Wednesday, 8/26/2015 WOD

“Nothing is impossible. The word itself says, “I’m possible.” -Audrey Hepburn
Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up
Skill:
Bar Muscle-Up
Conditioning:
For Time:
(40 Minute Time Cap)
200 Meter Run
10 Push Press 115/75
10 Burpees Over Barbell
1 Toes To Bar + 1 Chest To Bar Pull-Up + 1 Bar Muscle-Up
400 Meter Run
15 Push Press 115/75
15 Burpees Over Barbell
2 Toes To Bar + 2 Chest To Bar Pull-Ups + 2 Bar Muscle-Ups
800 Meter Run
20 Push Press 115/75
20 Burpees Over Barbell
3 Toes To Bar + 3 Chest To Bar Pull-Ups + 3 Bar Muscle-Ups
Scaled Options:
10 Knee Raises Or Reverse Crunches + 15 Ring Rows + 20 Pull-Ups Or Jumping Pull-Ups (No Bands)

Tuesday, 8/25/2015 WOD

“Make goals, dream big, live with passion.” -Tony Newton

Warm Up:
CFTE Dynamic Stretches
2 Rounds:
15 Tuck Jumps
15 Air Squats
15 Sit-Ups
Strength:
Front Squat
Spend 20 Minutes To Establish a 1 Rep Max With Proper Form:
Conditioning:
18 Minute AMRAP:
20 Box Jumps 24″/20″
15 Kettlebell Swings 24kg/16kg
10 Pistol Squats (Total)
**Note:
Assistance Bands Can Be Used On The Racks For The Pistol Squats.
Cash Out:
100 Sit-Ups With Rotation

Monday, 8/24/2015 WOD

“Never spend more than 10% of your time on problems, and spend at least 90% of your time on solutions.” -Tony Robbins


Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Good Mornings
15 Push-Ups
20 Sit-Ups
Strength:
Deadlift
Spend 20-25 Minutes To Establish a 1 Rep Max With Proper Form.
Conditioning:
Benchmark!
“Diane”
For Time:
21-15-9
Deadlifts 225lbs/155lbs
Handstand Push-Ups

Sunday, 8/23/2015 WOD

“You get what you earn.” -Paul Konerko

Warm-up:
CFTE Dynamic Stretches
200 Meter Run
2 Rounds:
10 Air Squats with Dowel
10 Shoulder to Overhead with Dowel
10 Push-ups

Skill:
WOD Set-up/Review

Conditioning:
Hero WOD!
“Daniel”
50 Pull-ups
400 Meter Run
21 Thrusters 95/65
800 Meter Run
21 Thrusters  95/65
400 Meter Run
50 Pull-ups

Saturday, 8/22/2015 WOD

“Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.” -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
50 Jumping Jacks
15 Push-Ups
50 Jumping Jacks
15 Ring Rows
Skill:
Wall Climb
Conditioning:
For Time:
100 Double-Unders
50 Hollow Rocks
20 Strict Press 95/65
4 Wall Climbs
75 Double-Unders
50 Hollow Rocks
15 Strict Press 95/65
3 Wall Climbs
50 Double-Unders
50 Hollow Rocks
10 Strict Press 95/65
2 Wall Climbs
25 Double-Unders
50 Hollow Rocks
5 Strict Press 95/65
1 Wall Climb