Wednesday, 11/30/2016 WOD

“Creativity is intelligence having fun.” -Albert Einstein


Warm Up:
CFTE Dynamic Stretches
“Tabata”
3 Rounds Each Of:
Jump Rope
Air Squats
Ring Rows

Strength:
Back Squat
20 Minutes:
Establish a 3 Rep Max With Proper Form

Conditioning:
3 Rounds:
90 Double Unders
30 Wall Balls (20lbs/14lbs)
15 Chest To Bar Pull-Ups

Scaling Option For Double Unders:
250 Single Unders

Tuesday, 11/29/2016 WOD

“If you change the way you look at things, the things you look at change.” – Dr.Wayne Dyer


Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Tuck Jumps
10 Push-Ups
10 V-Ups

Strength:
Push Press
20 Minutes:
Establish a 1 Rep Max With Proper Form

Conditioning:
“CrossFit Open Workout 12.3″
18 Minute AMRAP:
15 Box Jumps (24″/20”)
12 Push Press (115lbs/75lbs)
9 Toes To Bar

Monday, 11/28/2016 WOD

“Every risk is worth taking as long as it’s for a good cause, and contributes to a good life.” -Richard Branson

Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up

Skill:
Ring Muscle Up
15 Minutes:
Review and Practice

Conditioning:
For Time:
1-2-3-4-5
Ring Muscle Ups
25-20-15-10-5
Dumbbell Thrusters (50lbs/30lbs)
1-2-3-4-5
Rope Climbs

Scaling Options:
For The Ring Muscle Ups:
1-2-3-4-5
Bar Muscle Ups
Or:
5-10-15-20-25
Ring Dips
For The Rope Climbs:
3-3-3-3-3
Pulls From The Floor

Sunday, 11/27/2016 WOD

“Believe you can and you’re halfway there.” -Unknown

Warm up:
CFTE Dynamic Stretches
4 Minute AMRAP:
5 Air Squats
10 Tuck Jumps
15 Sit-ups
20 Jumping Jacks

Skill:
Take ten minutes to work up to the recommended weights below.

Conditioning:
10 Minute AMRAP:
15 Front Squats (95lbs./65lbs.)
20 KB Russian Twists (26kgs./16kgs.)

Rest 3 minutes

10 Minute AMRAP:
15 Back Squats (95lbs./65lbs.)
20 Box Jumps (24″/20″)

Saturday, 11/26/2016 WOD

“Everyone here has the sense that right now is one of those moments when we are influencing the future.” -Steve Jobs

Warm Up:
CFTE Dynamic Stretches
25 Single Unders
20 Reverse Crunches
15 Ground To Overhead With Plate (25lbs/15lbs)
10 Push-Ups

Skill:
Dumbbell Power Snatch
10 Minutes:
Review and Practice

Conditioning:
5 Rounds For Time:
50 Double Unders
15 Toes To Bar
10 Alternating Dumbbell Power Snatches (Total)(45lbs/25lbs)
3 Wall Climbs

Scaling Options:
50 Double Unders = 150 Singles
3 Wall Climbs = 9 Inch Worm Push-ups

Friday, 11/25/2016 WOD

“Goals allow you to control the direction of change in your favor.”   -Brian Tracy 

Warm up:
CFTE Dynamic Stretches
6 Minute Abs:
V-ups
Flutter Kicks
Tuck-ups
Reverse Crunches
Russian Twists w/ med ball (20lbs./14lbs.)
Plank Hold

Skill:
WOD Review/Set-up

Conditioning:
Partner WOD!
8 Minute AMRAP :
20 Wall Balls (20/14)
20 Ring Rows

-Rest 1min-

8 Minute AMRAP:
(20/14) cal Row
20 Burpees

-Rest 1min-

8 Minute AMRAP:
20 Kettlebell Swings (24kgs/16kgs.)
20 Sit Ups

 

*Partner 1 starts with 20 Wall Balls, while Partner 2 does 20 Ring Rows. When both are done they will switch and continue to do so for 8 minutes. Both will rest for a minute, then continue with Rowing and Burpees.

Thursday, 11/24/2016 WOD

 

Turkey Trot!

8am

See you all there!

Wednesday 11/23/2016 WOD

“There is no one giant step that does it, it’s a lot of little steps.” -Peter A. Cohen

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

Skill:
Dumbbell Press
Spend 15 minutes completing the following rep scheme:
30x25x20x15x10

Conditioning:
4 Rounds:
10 Deficit Push-ups
20 MedBall Cleans (20lbs./14lbs.)

Mandatory 2 minute rest on your own count

4 Rounds:
10 Renegade Rows (45lbs./30lbs.)
10 Jump Squats

Tuesday, 11/22/2016 WOD

“There is only one corner of the universe you can be certain of improving, and that’s your own self.” -Aldous Huxley

Warm-up:
CFTE Dynamic Stretches
200 Meter Row
Perform 5 reps of each of the movements below.

Skill:
WOD Review/ Set-up

Conditioning:
Chipper!
40 Calorie Row
40 Air Squats
40 Sit-ups
40 Push-ups
40 Double Unders
40 Pull-ups
40 Supermans
40 Knees to Elbows
40 Stationary Lunges (total)
40 Box Jumps (24″/20″)

Monday, 11/21/2016 WOD

“Don’t worry about failures, worry about the chances you miss when you don’t even try.”  -Jim Canfield 

Warm up:
CFTE Dynamic Stretches
Junkyard Dog

Skill:
Front Squat
Spend 15 minutes completing the following rep scheme:
5x4x3x2x1

Conditioning:
4 Rounds for Time:
5 Power Cleans (95lbs./65.lbs.)
10 Front Squats (95lbs./65lbs.)
15 Burpees over Bar