Sunday, 04/30/2017 WOD

“Either you run the day or the day runs you.”   -Jim Rohn

Warm up:
CFTE Dynamic Stretches
5 Minute AMRAP:
10 Ring Rows
10 Tuck Jumps
10 Air Squats
20 Jumping Jacks

Skill:
WOD Review/Set-up

Conditioning:
Hero WOD!
“Jennifer”
26 Minute AMRAP:
10 Pull-ups
15 American Kettlebell Swings 53lbs./35lbs.
20 Box Jumps 24″/20″

Saturday, 04/29/2017 WOD

“Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.” -Tony Robbins
Warm Up:
CFTE Dynamic Stretches
“Core Mania”
(10 Minute Cap)
50 Sit-Ups
25 Tuck-Ups
50 Reverse Crunches
25 V-Ups
Conditioning:
7 Rounds For Time:
7 Hang Power Cleans (115lbs/75lbs)
7 Front Rack Lunges (Per Leg)
7 Push Jerks
Cash Out:
4 Sets of:
200 Meter Sprints
*1 Minute Rest Between Each Set*

Friday, 04/28/2017 WOD

“I believe the risks I take are justified by the sheer love of the life I lead.” – Charles Lindbergh

Warm up:

CFTE Dynamic Stretches
6 min AMRAP:
Partner Wall Ball toss (10 total)
Partner Medball sit-ups (20 total)
Skill:
10 mins:
Review and practice the ring dip
Conditioning:
For time:
42-30-15 Wall Balls 20/14
21-15-9 Ring Dips
7-5-3 Wall Climbs
Scaling:
Ring Dips- Banded Ring dip, or Box Dip
Wall Climbs- 3x amount inchworm push-ups

Thursday, 04/27/2017 WOD

“Service to others is the rent you pay for your room here on earth.” – Muhammad Ali
Warm up:
CFTE Dynamic Stretches
200 meter run
Skill:
WOD Review/Set-up
Conditioning:
For time: (40 min cap)
800 meter run
50 Box Jumps 24/20
50 SDHP with KB 24kg/16kg
800 meter row
1 min rest
400 meter run
25 Box Jumps 24/20
25 SDHP with KB 24kg/16kg
400 meter row
1 min rest
800 meter run
50 Box Jumps 24/20
50 SDHP with KB 24kg/16kg
800 meter row
Post time in WODIFY

Wednesday, 04/26/2017 WOD

“People don’t buy what you do; they buy why you do it.” – Simon Sinek
Warm up:
CFTE Dynamic Stretches
“Sally up, Sally down” – empty barbell 45/35
Strength:
20 mins, Back Squat
Use following rep scheme, working up to a 5RM:
5x5x5x5x5
-10 Hollow Rocks between sets
Conditioning:
6 Rounds of:
Min 1: 12 Dumbell Thrusters 50/30
Min 2: 15 Toes to Bar
Min 3: Rest
Post 5RM from strength portion in WODIFY

Tuesday, 04/25/2017 WOD

“The more doors you open for other people, the more paths you create for yourself.” – Suzan Johnson Cook
Warm up:
CFTE Dynamic Stretches
“Junkyard Dog”
Strength:
20 mins:
Work up to a 1RM Strict Press- Once you have achieved your 1RM, immediately perform a max effort set at 50% of the 1RM.
Conditioning:
Partner WOD!
15 min AMRAP:
15 Push-ups
12 Tuck-ups
9 Burpees
-One partner will do the AMRAP, while the other partner will hold an empty barbell overhead with active shoulders.  Partners will switch each round, however, if partner 2 needs to place bar to the ground, partner 1 must rest until partner 2 gets the bar back overhead. Continue this throughout the 15 mins.  Score equats total Rounds and Reps accumulated by the team.  POST SCORE TO WODIFY!

Monday, 04/24/2017 WOD

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – Join Quincy Adams


Warm-up:
CFTE Dynamic Stretches
3 Rounds of “Cindy”
Skill:
10 mins
Review Double Unders and Medball Clean
WOD Prep:
5 mins
WOD Set-up
Warm up the movements
Conditioning:
For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Medball Cleans (20/14)
50-40-30-20-10
Hip Drops (total)
25-20-15-10-5
Pull-ups
Scaling Options:
Pull-ups: Ring Rows
Double Unders: 3x amount for Singles
Post time in WODIFY

Sunday, 04/23/2017 WOD

“Strength and growth come only through continuous effort and struggle.”   -Napoleon Hill

Warm up:
CFTE Dynamic Stretches
800 Meter Run

Skill:
Review each of the movements below and perform 5 reps of each.

Conditioning:
5 Rounds Max Effort:
1 Minute: Calorie Row
1 Minute: Box Jumps 24″/20″
1 Minute: Sit-ups
1 Minute: Burpees
1 Minute: Double Unders

2 minute rest after each round

Saturday, 04/22/2017 WOD

“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.” -Tom Hanks
Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up
Strength:
Bench Press
20 Minutes:
10x7x7x5x5x3x3x1
Conditioning:
20 Minute AMRAP:
15 Hand Release Push-Ups
10 Pistol Squats (Total)
2 Rope Climbs
200 Meter Run
Cash Out:
“Tabata”
4 Rounds: Hollow Holds
4 Rounds: Hollow Rocks
Scaling Options:
Rope Climbs: 10 Challenging Ring Rows
Pistol Squats: 10 Assisted Pistol Squats,10 Stationary Lunges (Per Leg) or 20 Air Squats

Friday, 04/21/2017 WOD

“Sometimes you don’t realize your own strength until you come face to face with your greatest weakness.” – Susan Gale
Warm up:
CFTE Dynamic Stretches
WOD Prep:
Review Movements, then perform with an empty Barbell:
2 Rounds:
7 Hang Power Cleans
9 Front Squats
12 Push Press
Strength:
20 Mins, work up to a heavy set of the following complex:
1 Power Clean + 2 Front Squats + 3 Push Presses
**Complex has to be done without dropping the bar
Conditioning:
3 Rounds of:
1 min: Max Push Press 95/65
1 min: Max Mountain Climbers
1 min: Rest
then,
3 Rounds of:
1 min: Max Box Jumps 24/20
1 min: Max Slam Balls 25/15
1 min: Rest
Post Score of your Max weight for complex from the Strength Portion to WODIFY!