Thursday, 3/31/2016 WOD

“We are all energy and connected with all other energy in the universe. When we love and accept ourselves and others as one, we not only feel that connection, but remember to see the beauty in all we are.” – Bruce D. Schneider

Warm up:
CFTE Dynamic Stretches
2 Minutes of Jump Rope (Double Unders if you have them)
6 Minute Abs:
1 Minute of:  Hollow Rocks
1 Minute of:  Plank Hold
1 Minute of:  V-ups
1 Minute of:  Hollow Hold
1 Minute of:  Sit-ups
1 Minute of:  Reverse Crunches

Conditioning:
Partner WOD
In teams of 2 complete:
Run 800 meters
AMRAP of:
16 KB Swings 24kgs/16kgs
8 Burpees
Run 400 meters
AMRAP of:
12 KB Swings 24kgs/16kgs
6 Burpees
Run 200 meters
AMRAP of:
8 KB Swings 24kgs/16kgs
4 Burpees

Cash out:
100 Double Unders / 300 Singles

While Partner 1 completes their 800 meter run, Partner 2 completes AMRAP KB Swing/Burpee.  Then, Partner 2 Runs 800 meters and Partner 1 completes AMRAP KB/Burpee.  Then once completed, on to 400 Meter run etc. (Switch and Repeat each run and AMRAP)

Wednesday, 3/30/2016 WOD

“It is impossible for anyone to be like another, as we are so uniquely divine and perfect within ourselves. Abnormalities exist only within judgment. When we see all things as perfect, just the way they are, we realize that we are all different, and yet, that is perfectly normal.” Bruce D. Schneider

Warm up:
CFTE Dynamic Stretches
Foam Roll + Shoulder Mobility

Skill:
Hang Power Clean
Rope Climb

Strength:
Hang Power Clean
In 15 Minutes, perform the HPC in this sequence:
5x5x5x5x5
The weight should continuously be increased throughout the HPC if form allows. Make sure that you’re challenging yourself and that you are progressing between sessions.

Conditioning:
25 Minute AMRAP:
200 Meter Run
3 Rope Climbs
15 Wall Balls 20/14
20 Box Jumps 24″/20″

Tuesday, 3/29/2016 WOD

“Relax, you are already perfect.” – Bruce D. Schneider


Warm up:
CFTE Dynamic Stretches
2 Rounds:
10 Stationary Lunges (5 Per Leg)
10 Push-ups
10 Hollow Rocks

Skill:
Front Rack Lunge
Drill Front Rack Position
Cue the Front Rack Lunge

Strength:
In 12 Minutes, build up to Rx or appropriate weight for workout below

Conditioning:
5 Rounds for Time:
10 Front Rack Lunges (5 per leg) (115/75)
15 Shoulder to Overhead (115/75)
20 Toes to Bar

Monday, 3/28/2016 WOD

“Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.” – Joel Osteen

Warm up:
CFTE Dynamic Stretches
200 Meter Run
2 Rounds:
5 Pull-ups
5 Push-ups
10 Supermans

Strength:
Deadlift
5-5-5-5-5
Increase weight each set. Record heaviest set of 5 reps

Conditioning:
Benchmark!
“Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings 24kgs/16kgs
12 Pull-ups

Post Time to “Comments” section at the top of this page.

Sunday, 3/27/2016 WOD

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” -Francis of Assisi

Warm Up:
CFTE Dynamic Stretches
7 Minute Egg Hunt
Conditioning:
21 Minute AMRAP:
21 Knee Raises
14 Kettlebell Swings (24kg/16kg)
7 Burpee Broad Jumps

Saturday, 3/26/2016 WOD

“The mind is everything. What you think you become.” -Buddha
Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up

 

Conditioning:
For Time:
400 Meter Run
50-40-30-20-10
Ring Rows
Push-Ups
Sit-Ups
800 Meter Run
10-20-30-40-50
Ring Rows
Push-Ups
Sit-Ups
400 Meter Run


12pm:

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Friday, 3/25/2016 WOD


“Eventually, you will come to understand that love heals everything, and love is all there is.” 
― Gary Zukav

Warm up:
CFTE Dynamic Stretches
6 Minute Abs:
Tuck-Ups
Flutter Kicks
V-Ups
Reverse Crunches
Sit-Ups
Plank Hold
Skill:
Thruster
Conditioning:
“Crossfit Open Workout 16.5

Workout 16.5 Variations:

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees Over Barbell

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees Over Barbell

Men use 65 lb.
Women use 45 lb.

Thursday, 3/24/2016 WOD

“It always seems impossible until it’s done.”- Nelson Mandela
Warm up:
CFTE Dynamic Stretches
Coaches Call-out:
4 Minutes:
Inchworms
Air Squats
Jumping Jacks
Sit-ups
Strength:
Back Squat
12 Minutes, Every 2 minutes of:
0-2: 5 Back Squats (3 sec pause at bottom)
2-4: 5 Back Squats (3 sec pause at bottom)
4-6: 3 Back Squats (3 sec pause at bottom)
6-8: 3 Back Squats (3 sec pause at bottom)
8-10: 1 Back Squat (3 sec pause at bottom)
10-12: 1 Back Squat (3 sec pause at bottom)
-Increase weight each round
Conditioning:
“Tabata”
Back Squat (from rack, 95/65)
Ring Rows
Mountain Climbers
Wall Climbs (Inchworms scaling option)
Double Unders (Singles scaling option)
-8 Rounds at each station, 20 seconds of work, 10 seconds of rest. There will be a 1 minute rest between stations

Wednesday, 3/23/2016 WOD

“The path to success is to take massive, determined action.”- Tony Robbins


Warm up:
CFTE Dynamic Stretches
2 Rounds:
15 Push-ups
20 Air Squats
25 Sit-ups
Skill:
Medball Clean
Floor Press
Strength:
15 minutes, work up to a 1 rep max Floor Press
Conditioning:
For time:
42 Medball Cleans (20/14)
21 Floor Presses (60% of 1 rep max)
30 Medball Cleans (20/14)
15 Floor Presses (60% of 1 rep max)
18 Medball Cleans (20/14)
9 Floor Presses (60% of 1 rep max)

Tuesday, 3/22/2016 WOD

“Begin to live as though your prayers have already been answered.”- Tony Robbins
Warm up:
CFTE Dynamic Stretches
Skill:
WOD Review/Set-up
Conditioning:
For time:
800 Meter Row
21-15-9
Ring Dips
Box Jumps 24/20
21-15-9
Toes to Bar
Ground to Overhead with Plate 45/25
800 Meter Row
**Run heats as necessary **
Cash out:
800 Meter Run as a Group