Saturday, 10/31/2015 WOD

“BOO!! Have a spook-tacular Halloween!” -CFTE Coaches

Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up

Conditioning:
“WOD-O-WEEN”
4 Rounds For Time:
Zombie Run: 800 Meter Run
Pumpkin Throws: 20 Wall Balls (20lbs/14lbs)
Peek-A-Boo’s: 15 Pull-Ups
Creepy Crawlers: 4 Wall Climbs

Friday, 10/30/2015 WOD

“Success occurs when opportunity meets preparation.”- Zig Ziglar
Warm up:
CFTE Dynamic Stretches
4 min Coaches Call-out:
– Hand Released Push-ups
– Air Squats
– Hollow Hold
– Stationary Lunges
Skill:
Squat Clean
– Front Rack Mobility with open bar
– Spend 10 mins warming up to weight used in the WOD
Conditioning:
BUY IN: 400m run
5-4-3-2-1
Squat Clean 185/125
10-8-6-4-2
Burpee Tuck Jump
20-16-12-8-4
V-Ups
CASH OUT: 400m run
**Sequence will be as follows: 5 Squat Cleans-10 Burpee Tuck Jumps-20 V-Ups, then, 4 Squat Cleans-8 Burpee Tuck Jumps-16 V-Ups, etc…

Thursday, 10/29/2015 WOD

“He who has a why to live can bear almost any how.”- Friedrich Nietzsche
Warm up:
CFTE Dynamic Stretches
3 Rounds of:
6 Pike Push-ups
9 Hollow rocks
12 Air Squats
Skill:
Strict Press
Strength: 
In 15 mins, work up to a 3 rep max Strict Press
Conditioning:
7 min AMRAP:
18 Box Jumps 24/20
15 KB Swings 24kgs/16kgs
12 KB Thrusters 24kgs/16kgs
– Rest 2 mins –
7 min AMRAP:
18 Box Jumps 24/20
15 KB Swings 24kgs/16kgs
12 KB Thrusters 24kgs/16kgs
– Rest 2 mins –
7 min AMRAP:
18 Box Jumps 24/20
15 KB Swings 24kgs/16kgs
12 KB Thrusters 24kgs/16kgs
– The goal is to beat your previous AMRAP score each time.

Wednesday, 10/28/2015 WOD

“Out of clutter, find simplicity.  From discord, find harmony.  In the middle of difficulty, lies opportunity.”- Albert Einstein
Warm up:
CFTE Dynamic Stretches
Shoulder Mobility with Dowel and Lacrosse ball
3 Rounds of:
10 OH Squats with Dowel
15 Sit-ups
Skill:
Review the Overhead Squat
Warm up weight for the WOD
Conditioning:
Hero WOD
“Josh”
For time:
21 OH Squats 95/65
42 Pull-ups
15 OH Squats 95/65
30 Pull-ups
9 OH Squats 95/65
18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Tuesday, 10/27/2015 WOD

“You are never too old to set another goal or to dream a new dream.”- C.S. Lewis
Warm up:
CFTE Dynamic Stretches
Tabata:
3 Rounds of:
Squat jumps
Flutter kicks
Supermans
Jump rope
Skill:
WOD Review/Set-up
Conditioning:
“Chipper” for time:
100 Singles
50 Wall Balls 20/14
100 Singles
50 Mountain climbers (total)
100 Singles
50 Ground to Overhead with plate 45/25
100 Singles
50 Medball sit-ups 20/14
100 Singles
50 Jumping lunges (total)
100 Singles
50 Hip drops (total)

Monday, 10/26/2015 WOD

“Be somebody who makes everybody feel like somebody.”- Anonymous 
Warm up:
CFTE Dynamic Stretches
5 min EMOM:
30 sec L-Hold from high bar
5 Burpees
Skill:
Deadlift
Strength:
Spend 20 mins working up to a 1 rep max deadlift with proper form.
Conditioning:
12 mins EMOM:
5 Deadlifts 185/125
10 Sit-ups
Max push-ups for the remaining time
**Score is the total push-ups accumulated
Cool Down: 400m run

Sunday, 10/25/2015 WOD

“Every morning you have two choices; continue to sleep with your dreams, or wake up and chase them.”   -Anonymous 

Warm-up:
CFTE Dynamic Stretches
6 minute abs:
Sit-ups
Hollow Rocks
Hip Drops
Reverse Crunches
Flutter Kicks
Plank Hold

Skill: 
WOD Review and Set-up

Conditioning:
25 minute ascending ladder
5-10-15-20-25…….
Pull-ups
Burpees
Wallballs (20lbs./14lbs.)

Cash-out:
100 Double Unders

Saturday, 10/24/2015 WOD

“Each moment describes who you are, and gives you the opportunity to decide if that’s who you want to be.” – BDS

“The best way to predict your future is to create it.” – Abraham Lincoln

Warm up:
CFTE Dynamic Stretches

Skill:
Clean & Jerk

Conditioning:
Benchmark!
Grace
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or best weight and post time and load to comments.

Friday, 10/23/2015 WOD

“Live as if you were to die tomorrow.  Learn as if you were to live forever.”- Mahatma Gandhi
Warm-up:
CFTE Dynamic Stretches
Agility Drills:
-High Knees length of the gym 2x
-Butt Kickers length of the gym 2x
-Bear Crawl length of the gym 2x
-Broad Jump length of the gym 2x
Skill:
WOD Review/Set-up
Conditioning:
6 Rounds for time of:
10 OH Lunges with plate 45/25 (per leg)
15 Ring Push-ups
20 KB Swings 24kg/16kg
Scale Options for Ring Push-ups:
Deficit push-ups, Standard push-ups, Modified push-ups

Thursday, 10/22/2015 WOD

“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”- Buddha
Warm-up:
CFTE Dynamic Stretches
5 min coaches call-out:
Hot feet/Fast feet
Burpees
Air squats
Sit-ups
Skill:
Hang Power Snatch
Strength:
Spend 15 mins working on Hang Power Snatch.  Increase weight as necessary with proper form.
Conditioning:
For time:
21-15-9
Hang Power Snatch 95/65
Toes to Bar
Wall Balls 20/14