Saturday, 12/31/2016 WOD

“You must do the things you think you cannot do.”- Eleanor Roosevelt

Warm Up:
CFTE Dynamic Stretches
3 Rounds:
5 Wall Balls
10 Air Squats
15 V Ups

Skill #1:
Kipping Toes To Bar
5 Mins

Skill #2:
Power Cleans
10 Mins Review
Choose Weight for Workout

Conditioning:
Open Workout 11.5
20 Min AMRAP:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

Friday, 12/30/2016 WOD

“It always seems impossible until it is done.”- Nelson Mandela

Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Reverse Crunches
10 Push Ups
20 Singles

Skill:
Push-presss
10 Min Review

WOD Prep:
10 Mins building up to Rx weight for WOD below

Conditioning:
4 Rounds for Time:
15 Backsquats (105/75)
50 Double Unders/150 Singles
15 Push-Press (105/75)
50 Mountain Climbers (Per Leg)

Thursday, 12/29/2016 WOD

“Do. Or do not. There is not try.”- Yoda

Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Push-ups
15 Squats
20 Sit Ups

Skill:
Sumo Deadlift High Pull
In 12 Minutes, Review and Choose Weight for WOD

Conditioning:
12 Minute AMRAP:
12 Toes To Bar
9 Sumo Deadlift High Pull (95/65)

2 Minute Rest

12 Minute AMRAP:
12 Ring Dips
9 Power Snatches (95/65)

Cash out:
50 Hollow Rocks
50 Supermans
30 V-ups
30 Supermans
20 Sit-ups
20 Supermans

Wednesday, 12/28/2016 WOD

“I avoid looking forward or backward, and try to keep looking upward.”- Charlotte Bronte

Warm Up:
CFTE Dynamic Stretches
10 MinutesWOD Review/Practice

Conditioning:
25 Burpees
50 Box Jumps 24″/20″
25 Burpees
50 Push Ups
20 Burpees
75 Sit Ups
20 Burpees
75 Double Unders/ 225 Singles
15 Burpees
100 KB Swings 24kgs/16kgs
15 Burpees

Tuesday, 12/27/2016 WOD

“Do not confuse motion with progress. A rocking horse keeps moving but doesn’t make any progress.” – Alfred Montapert

Warm Up:
CFTE Dynamic Stretches
Tabata:
Squats
Tuck Jumps

Skill:
Push Jerk
Review and Cue proper form
Spend 15 Minutes building to Rx weight or appropriate weight for workout below

Conditioning:
Hero WOD!
“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)

Monday, 12/26/2016 WOD

“We are what we repeatedly do. Excellence, therefore is not an act, but a habit.”- Aristotle

Warm Up:
CFTE Dynamic Stretches
6 Mins Abs:
Hollow Hold
Sit Ups
V-Ups
Flutter Kicks
Tuck Ups
Plank

Skill:
Rope Climb
15 Mins

Conditioning:
25 Min Cap:
3,6,9,12,15,18, 21, etc
Pull Ups
Front Squat (95/65)

After each Round Complete 1 Rope Climb

Sunday, 12/25/2016 WOD

Merry Christmas from all of us, to all of you!  Have a wonderful day with your loved ones 🙂

TODAY’S HOME WOD:

Every time you hear the words:
Christmas perform 10 Jumping Jacks
Gift/Present perform 3 Burpees
Elf/Elves perform 12 Chair Dips
North Pole perform 20 Squats
Sleigh perform 15 Lunges per leg
Stocking perform 20 Hollow Rocks
Snow perform 10 Speed Skaters
Santa perform 10 Push-ups

 

 

Saturday, 12/24/2016 WOD

“Merry Christmas!” -CFTE Coaches

Warm Up:
CFTE Dynamic Stretches
WOD Review/Prep

Conditioning:
“12 Days of Christmas!”
1- Hang Power Clean (105/75)
2- Front Squats (105/75)
3- Push Press (105/75)
4- Thrusters (105/75)
5- Kettlebell Swings (24/16)
6- Pull Ups
7 – Ground to Overhead with Plate (45/25)
8- Knees to Elbow
9- Burpees
10- Double Unders (30 Singles)
11- Lunges with Plate (45/25) Per Leg
12- Pistol Squats (Per Leg)

Reps move in coordination with the “12 days of Christmas song”.  Ex: 1 Hang Power Clean, then, 2 Front Squats + 1 Hang Power Clean, then, 3 Push Press + 2 Front Squats + 1 Hang Power Clean, etc…

Friday, 12/23/2016 WOD

CFTE HOLIDAY PARTY TONIGHT!
KASEY’S IN ROCKVILLE CENTRE 
8PM-11PM ALL YOU CAN EAT AND DRINK
$55/PERSON! LAST CHANCE!!

“It’s Festivus for the rest of us!”- Frank Costanza

Warm Up:
CFTE Dynamic Stretches
10 Min EMOM:
Even: 10 Wall Balls
Odd: 15 V-Ups

Skill:
Chin Ups
15 Mins
Athletes can use which ever progression is challenging for them:
Underhanded Ring Rows, Banded Chin Ups, Chin Ups or Weighted Chin Ups.

Conditioning:
Partner WOD!
Partner 1- 800m Row
Partner 2- AMRAP:
5 Chin Ups
10 Burpees

1 Round = Both Partners have completed Both Stations

Thursday, 12/22/2016 WOD

“When you’re going through hell, keep going.”- Winston Churchill

 

Warm Up:
CFTE Dynamic Stretches
3 Rounds
10 Good Mornings
10 Push Ups
10 Air Squats

Skill:
Squat Clean
15 Mins
Review and Build Up Weight For Workout

Conditioning:
Benchmark!
“Linda”
For Time:
10-9-8-7-6-5-4-3-2-1
Clean 75% Bodyweight
Bench Bodyweight
Deadlift 150% Bodyweight