Wednesday, 8/31/2016 WOD

 

 

“I slept and dreamt that life was joy.I awoke and saw that life was service. I acted and behold- service was joy.” – Rabandranith Tagore

Warm up:
CFTE Dynamic Stretches
Tabata:
Using a dowel perform strict press motion while holding the hollow body position.

Skill:
Strict Press – Push Press – Push Jerk

Strength:
15 minutes:
Strict Press – Push Press – Push Jerk
Perform 1 Rep of Each Movement Consecutively Building to the Heaviest Weight Possible

Conditioning:

Partner WOD
10 min AMRAP:
Athlete # 1 – Strict Presses to Failure then Push Presses to Failure then Push Jerks to failure. 95/55
Athlete # 2 – Max Tuck Jumps/ or  Double Unders*

*Note – Only Athletes Capable of Unbroken DU’s are to use this option.

Cash out:
Double Unders for Time Remaining.
Athletes who cannot do DU’s – practice the DU jump with no rope.

Tuesday, 8/30/2016 WOD

“We either make ourselves miserable or we make ourselves great – but the amount of work is the same.” – Carlos Castaneda

Warm up:
CFTE Dynamic Stretches

Skill:
Thruster / Partner Wall Ball Review

Conditioning:
Partner WOD
8 Minute AMRAP:
Partner 1 – Thrusters Max Reps 95/55
Partner 2 – Rowing- 250 Meters

Rest 2 Minutes

8 Minute AMRAP:
Partner Wall Balls
2 Athletes Side by Side Share 1 Ball 20/14

Rest 2 Minutes

8 Minute AMRAP:
Partner 1 – Toes to Bar Max Reps
Partner 2 –  8 Burpees

Monday, 8/29/2016 WOD

“Excellence looks easy from the sidelines.” – Coach Dennis

Warm up:
CFTE Dynamic Stretches
Tabata:
Box Jump Down/Ups

Skill:
Clean Second Pull
10 Minutes

Conditioning: 
Partner WOD:
10 Minutes:
Athlete 1- Perform 3 Clean Second Pulls for VIRTUOSITY  95/55
Athlete 2- Max Speed Pushups

Endurance:
Partner Run:
“Leapfrog Mile”
Partner 1- Runs Max Speed 100 Meters
Partner 2 – Waits for Partner 1 to Finish Then Does Same.
Repeat for a Total of 1600 Meters

Sunday, 8/28/2016 WOD

“If it doesn’t challenge you, it doesn’t” -Fred DeVito 

Warm up:
CFTE Dynamic Stretches
200 Meter Run
20 Air Squats
20 Sit-ups

Skill:
Back Squat
Spend 10 minutes warming up to the workout weight below.

Conditioning:
5 Rounds for Time:
400 Meter Run
25 Back Squats (95lbs./65lbs.)

Saturday, 8/27/2016 WOD

TODAY’S WORKOUT WILL BE AT THE BEACH!

BEACH WOD!

JONES BEACH, FIELD 6  (PARK TO THE LEFT)

7:45am START!

ALL CLASSES AT THE GYM ARE CANCELLED TODAY.

Friday, 8/26/2016 WOD

“Smiling is a statement of content that is contagious, not only to others, but within our very cells. Those who create the first smile, regardless of outer events, are those who inspire others to joy.” – Bruce D. Schneider

 


Warm up:

CFTE Dynamic Stretches
Shoulder Mobility with Dowel

Skill:
Snatch
Review and Cue with Proper Form

Workout Prep:
3 Snatches with empty barbell
3 Snatches with light weight
3 Snatches with medium weigh
3 Snatches with Rx or working weight for WOD below

Conditioning:
15 Minute EMOM:
1 Snatch from the power position 95/65
1 Snatch from the hang position 95/65
1 Snatch from the floor 95/65

Thursday, 8/25/2016 WOD

“Don’t sweat the small stuff, its all small stuff.” – Pete Rothermel

Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Burpees
10 Air Squats
15 V-ups
Agility ladder

Skill:
Ring Dip
Spend 5 Mins Reviewing the Ring Dip and Scaling Options
WOD Review

Conditioning:
5 Rounds for time:
400 Meter Run
30 Burpees
20 Lunges (per leg)
10 Dips

*30 Minute Time Cap

Wednesday, 8/24/2016 WOD

“I think, therefore I am”. Rene Descartes 


Warm up:
CFTE Dynamic Stretches
30 Second Handstand Hold
10 Good Mornings
30 Second Handstand Hold
10 Good Mornings

Skill:
Handstand Push-up “HSPU”

Strength:
Deadlift
10-8-6-4-2
No more than 75% of 1 Rep Max:

Conditioning:
“CrossFit Open 16.4”
Complete as many rounds as possible in 13 min of:
55 Deadlifts 225/155
55 Wall Balls 20/14
55 Calorie Row
55 HSPU

Tuesday, 8/23/2016 WOD

“Attitude is everything! Believe in yourself and the work that you are doing here at CFTE. Surround yourself with positive people – fellow members, friends, family, partners. Working with members who are passionate and excited about what they do here at CFTE brings us such joy.  We love you all and love watching you grow.” – Coach Tone

Warm  up:
CFTE Dynamic Stretches
Shoulder Mobility with Dowel
2 Rounds:
10 Overhead Squats with Dowel
10 Hollow Rocks with Dowel
10 Supermans with Dowel

Skill:
Overhead Squat

Strength:
Overhead Squat
In 20 Minutes, find your 1Rep Max

Conditioning:
21-15-9
Burpee Box Jumps 24″/20″
OHS 95/65
*20 Minute Time Cap

Cash out: 
30-20-10
Russian Twists
Tuck Ups
Spiderman crunches

Monday, 8/22/2016 WOD

“Never give up! Failure and rejection are the only first step to succeeding.” – Jim Valvano

Warm up:
CFTE Dynamic Stretches
2 Rounds:
10 Ring Rows
10 Air Squats
10 Sit-ups

Skill:
Pull up Progression + Review of the Power Clean

Workout Prep:
Warm up Power Clean for WOD Below

Conditioning:
20 Minute EMOM:
5 Pull-ups
3 Power Cleans (135/95)
*if you do not complete the round you must move on.

Scaling:

Pull-ups = Jumping Pull-ups

Cash out:
Double Under Practice for Remaining Time