Saturday, 4/30/2016 WOD

“Always turn a negative situation into a positive situation.” -Michael Jordan


Warm Up:
CFTE Dynamic Stretches
20 Push-Ups
20 Air Squats
20 Reverse Crunches
Skill:
Pistol Squat
Conditioning:
24 Minute AMRAP:
200 Meter Run
12 Ground To Overhead With a Plate (45lbs/25lbs)
12 Alternating Pistol Squats (Total)
24 Tuck-Ups

Friday, 4/29/2016 WOD

“The best way to predict the future is to create it.” -Abraham Lincoln
Warm Up:
CFTE Dynamic Stretches
3 Minutes To Practice Double Unders
Then:
10 Push-Ups
15 Bridges
20 Superman’s

 

Conditioning:
5 Rounds For Time:
50 Double Unders/150 Singles
15 American Kettlebell Swings (24kgs/16kgs)
20 Push-Ups
30 Sit Ups With Rotation

Thursday, 4/28/2016 WOD

“Life is like riding a bicycle. To keep your balance, you must keep moving.” -Albert Einstein
Warm Up:
CFTE Dynamic Stretches
Warm Up Front Rack Position
Strength:
Front Squat
20 Minutes To Establish a 3 Rep Max With Proper Form.
Conditioning:
22 Minute Running Clock:
2,4,6,8,10 Etc..
Front Rack Stationary Lunges (Total) (95lbs/65lbs)
Burpees Over The Barbell (Total)
Toes To Bar
*Keep Increasing The Reps By 2 Until The Time Runs Out.

Wednesday, 4/27/2016 WOD

“You don’t have to be great to start, but you have to start to be great.” -Zig Ziglar

 

Warm Up:
CFTE Dynamic Stretches
200 Meter Run
10 Tuck Jumps
15 Reverse Crunches
20 Push-Ups

Strength:
Athlete’s Choice:
Strict Press, Push Press, Push Jerk, Split Jerk
20 Minutes To Establish a 1 Rep Max With Proper Form.

Conditioning:
24 Minute AMRAP:
400 Meter Run
24 Box Jumps (24″/20″)
16 V-Ups
8 Ring Dips

Tuesday, 4/26/2016 WOD

“If you change the way you look at things, the things you look at change.” – Dr. Wayne Dyer
Warm Up:
CFTE Dynamic Stretches
6 Minute Abs:
Hollow Hold
Sit-Ups
V-Ups
Reverse Crunches
Tuck-Ups
Plank Hold
Conditioning:
Benchmark!
“Jackie”
For Time:
1,000 Meter Row
50 Thrusters (45lbs)
30 Pull-Ups
Cash Out:
“Tabata”
20 Seconds: Jumping Jack
10 Seconds: Burpees
**Note: Coaches Run Heats If Necessary

Monday, 4/25/2016 WOD

“Setting goals is the first step in turning the invisible into the visible.” -Tony Robbins

 

Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up


Strength:
Clean Complex
1 Power Clean+1 Front Squat+1 Hang Squat Clean
20 Minutes To Establish a 1 Rep Max Clean Complex

 

Conditioning:
7 Rounds For Time:
7 Deadlifts (115lbs/75lbs)
7 Hang Cleans
7 Shoulder To Overhead


Coaches Reminder:
Don’t forget!  This Friday, from 8pm-10pm, we will celebrate our 2 year anniversary right here at CFTE! Hope to see you all there 🙂

Sunday, 4/24/2016 WOD

“In order to carry a positive action, we must develop here a positive vision.” – Dalai Lama
Warm Up:
CFTE Dynamic Stretches
4 Minutes Of Coaches Call Out:
Coaches Choice
Conditioning:
For Time:
1,000 Meter Run
50 Push-Ups
50 Sit-Ups
800 Meter Run
40 Push-Ups
40 Sit-Ups
600 Meter Run
30 Push-Ups
30 Sit-Ups
400 Meter Run
20 Push-Ups
20 Sit-Ups
200 Meter Run
10 Push-Ups
10 Sit-Ups

Saturday, 4/23/2016 WOD

“When you are enthusiastic about what you do, you feel this positive energy. It’s very simple.” – Paulo Coelho
Warm Up:
CFTE Dynamic Stretches
Speed Rope/Agility

Conditioning:
For Time:
21-18-15-12-9-6-3
Wall Balls (20lbs/14lbs)
Ring Rows
Burpees

Friday, 4/22/2016 WOD

“Courage is not having the strength to go on, it’s going on when you don’t have the strength.”-Teddy Roosevelt

Warm up:
CFTE Dynamic Stretches

Agility:
10 Rounds of:
Bear Crawl
Ali Shuffle
Lateral Hops

Skill:
WOD Review
Fore foot run concept

Conditioning:
In Team of 3:
6 Rounds:
Athlete 1: 200 Meter Sprint
Athlete 2: Max Back Squat 135/95
Athlete 3: Max Floor Press 95/65

Athletes rotate when runner returns.

Cash out:
Hollow body rolls:
10 complete rotations

Thursday, 4/21/2016 WOD

“I dont diet. I just eat according to my goals.”-Anonymous

Warm up:
CFTE Dynamic Stretches

Skill:
WOD Review

Conditioning:
200 Single Unders
Then:
5 Rounds of:
10 Box Jump Downs 24/20
10 Alternating Kettlebell Swings 24kgs/16kgs

Followed by:

100 Situps
100 Pushups
Done in any order

Followed by:

5 Rounds of:
10 Box Jump Downs 24/20
10 Alternating Kettlebell Swings 24kgs/16kgs
Then:
200 Single Unders