Thursday, 6/30/2016 WOD

“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.” – Aristotle

Warm up:
CFTE Dynamic Stretches
4 Minutes of Coaches Call Out:
Tuck Jumps
Speed Skaters
Hollow Rocks
Supermans

Skill:
WOD Review

Conditioning:
Benchmark!
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jump, 24 inch box/20 inch box
30 Wall ball shots, 20 pound ball/ 14 pound ball

Wednesday, 6/29/2016 WOD

“All your emotions are nothing but biochemical storms in your brain, and you are in control of them at any moment in time.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches

Skill:
Power Clean
Review and Cue with Barbell
Then:
Workout Prep:
Spend 5 Minutes determining/warming up your weight for WOD below.

Strength:
12 Mins to find 3RM Weighted Ring Dip

Conditioning:
Benchmark!
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
Post weight & time to comments.

Cash out:
10 Minute EMOM:
10 Bicep Curls 45/35

Tuesday, 6/28/2016 WOD

“Life is either a daring adventure or it is nothing.” – Helen Keller

Warm up:
CFTE Dynamic Stretches
2 Minutes of:
Double Under Practice/Jump Rope
Then
2 Rounds of:
10 Push-ups
10 Air Squats
10 Sit-ups

Conditioning:
For Time:
“Deck of Cards”
Number represents repetitions  (Face cards = 10)
Suit represents the movement.
Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (24kgs/16kgs)
Spades = Kettlebell Swings (24kgs/16kgs)
Clubs = Burpees
Jokers = Mountain Climbers (21 Per Leg)

Cards are flipped over one at a time by the Coach.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

Note: *Athletes may need to share Kettlebells. If this is the case, the Coach will not flip the card until each Athlete is finished performing the reps.

Monday, 6/27/2016 WOD

“The more thankful you are for what is, the more faith you have in what can be.” Ralph Marston

Warm up:
CFTE Dynamic Stretches
Foam Roll for 5 Minutes Back and Legs
200 Meter Run

Skill:
Squat Snatch: Floor, Knee Level, High Hang
Review with proper Cues

Strength:
3-Position Squat Snatch
In 20 Minutes, develop a one rep max of a 3-position squat snatch without dropping or letting go of the bar. 3-Position Squat Snatch is the combination of 3 different variations of the Squat Snatch. 1 Squat Snatch (floor), 1 Low Hang Squat Snatch (knee level), 1 High Hang Squat Snatch.  If you’ve established your 1 rep max with plenty of time left, continue to perform this movement until the 20 minutes is up. Post one rep max to comment section on this page.

 

Cash out:
10 Minute EMOM:
3 Squat Snatches (75% of today’s 3-Position Squat Snatch)

Sunday, 6/26/2016 WOD

“When was the last time you did something for the first time” – Anonymous
Warm up:
CFTE Dynamic Stretches
Strength:
Back Squat
15 minutes work to a 3 rep max
Conditioning:
“Tabata”
Back Squats 45/35
Row for Calories
Hollow Rocks
Ground to Overhead with Plate 45/25
Jumping Pull-ups
**1 minute rest between stations

Saturday, 6/25/2016 WOD

“If you change the way you look at things, the things you look at change.” -Wayne Dyer
Warm Up:
CFTE Dynamic Stretches
200 Meter Run
6 Minute Abs:
Sit-Ups
Reverse Crunches
Tuck-Ups
Flutter Kicks
V-Ups
Hollow Hold

Conditioning:
Complete As Much As Possible In 30 Minutes:
5 Deficit Push-Ups
5 Ring Rows
5 Wall Balls (20lbs/14lbs)
200 Meter Run
10 Deficit Push-Ups
10 Ring Rows
10 Wall Balls (20lbs/14lbs)
200 Meter Run
15 Deficit Push-Ups
15 Ring Rows
15 Wall Balls (20lbs/14lbs)
200 Meter Run
20 Deficit Push-Ups
20 Ring Rows
20 Wall Balls (20lbs/14lbs)
200 Meter Run
Etc..

Friday, 6/24/2016 WOD

“Okay maybe it IS as bad as it seems- but the view from the top is worth it.”-Harold Livingston

Warm up:
CFTE Dynamic Stretches

Skill:
Squat Clean and Jerk

Strength:
20 Minutes to develop a 1 rep max of:
Squat Clean/Squat Clean and Jerk/Jerk

Core:
7 Min AMRAP:
7 Toes to Bar
7 Sit-ups
7 Supermans

Conditioning:
30 Power Cleans into Push Press 95/55
50 American Kettlebell Swings 55/35

Thursday, 6/23/2016 WOD

“Recovery = intensity and intensity = results. ” – Chris Spealler

Warm up:
CFTE Dynamic Stretches
Run 400 Meters
50 Sit-ups

Skill:
Overhead Squat
Turkish Get-up

Strength:
Overhead Squat
10-10-10-8-6-6-6-4

Conditioning:
10 Minute AMRAP:
4 Turkish Get-ups (Any arm)
8 Neutral Grip Pull-ups
10 Tuck Jumps

Followed by:
10 Minute AMRAP:
10 Overhead Squats 45/35
8 Jumping Pull-ups
10 Speed Skaters

Wednesday, 6/22/2016 WOD

“Take in the light, fill every cell, expel that dark doubt from where it dwell.” -Amelay Antoyso

Warm up:
CFTE Dynamic Stretches

Skill:
WOD Review/Warm up movements and set up

Conditioning:
Hero WOD!
“McGhee”
As many rounds as possible in 30 min:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Tuesday, 6/21/2016 WOD

“The only easy day was yesterday.” – Navy SEAL motto

Warm up:
CFTE Dynamic Stretches

Skill:
Rack Thrusters
Warm up and build to Rx or appropriate weight for workout below

Conditioning:
5 Rounds for time:
Run 800 Meters
25 Rack Thrusters 95/55
Run 200 Meters with  BOTH Plates From Bar 25’s/10’s