Friday, 06/30/2017 WOD

“Talent does not exist; we are all equal as human beings. You could be anyone if you put the time in. You will reach the top, and that’s that. I am not talented, I am obsessed.” -Conor McGregor

Warm up:
CFTE Dynamic Stretches
800 Meter Run

 

Skill:
Double Under
Spend 5-10 minutes to review and practice

 

Conditioning:
For time:
100 Double Unders
26 DB Snatches (50lbs./35lbs.) (Total)
100 Double Under
26 DB Snatches
100 Double Unders
26 DB Snatches
800 Meter Run

Thursday, 06/29/2017 WOD

“Change is inevitable. Growth is intentional”  -Glenda Cloud

Warm up:
CFTE Dynamic Stretches
4 minute AMRAP:
30 Jumping Jacks
20 Squat Thrusts
10 Lunges (Per Leg)

 

Skill:
Curtis Ps
Spend 15 minutes to review and work up to the weight below.

 

Conditioniong:
5 rounds For Time:
4 Curtis Ps 135/95
15 Burpees over the Bar
200 Meter Run

 

Wednesday, 06/28/2017 WOD

“If you can imagine it in your mind you can experience it in you reality”   -Anonymous

 

Warm up:
CFTE Dynamic Stretches
100 Air Squats

 

Strength:
Back squat
Spend 15 minutes to establish your 3 rep max

 

Conditioning:
17 Minute AMRAP:
25 Wall Balls 20lbs./14bs.
5 Deadlifts 225lbs./155lbs.
1 Wall Climb

Tuesday, 06/27/2017 WOD

“The greater the obstacle, the more glory overcoming it.”  -Molière

Warm up:
CFTE Dynamic Stretches
20 Tuck Jumps
20 Reverse Crunches
20 Push-ups

 

Strength:
Push press
Every 3 minutes for 15 minutes
5 reps increasing weight each set.

 

Conditioning:
16 min AMRAP:
40 Ground to Overhead with Plate (45lbs./25lbs.)
30 Box Jumps 24”/20”
20 Toes to Bar

MIDNIGHT WOD COMING SOON

Monday, 06/26/2017 WOD

“The only way to do great work is to love what you do.” –Steve Jobs

Warm up:
CFTE Dynamic Stretches
Row 500 Meters

 

Skill:
10 min
Work up to a heavy weighted pull up

 

Conditioning: 
5 Rounds one minute max effort at each station
1 minute: Row for calories
1 minute: Kettlebell Swings (24kgs./16kgs.)
1 minute: Slam Balls (25lbs. /15lbs.)
1 Minute: Pull-ups
1 Minute: Rest

Sunday, 06/25/2017 WOD

“All our dreams can come true if we have the courage to pursue them.” Walt Disney

Warm up:
CFTE Dynamic Stretches
2 Rounds:
50 Sit-ups
40 Mountain Climbers (total)
30 Tuck ups
20 Hollow Rocks
10 Push-ups

 

Skill: 5 minutes to Jump Rope unbroken (single-unders)

 

Conditioning: 
10 Rounds For Time:
10 Burpees
10 Push-ups
200 Meter Run

Saturday, 06/24/2017 WOD

“Success is a state of mind. If you want success – start thinking of yourself as a success.” -Dr.Joyce Brothers
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
30 Single Unders
20 Air Squats
10 Pike Push-Ups
Conditioning:
For Time:
100 Double Unders
50 Wall Balls (20lbs/14lbs)
25 Handstand Push-Ups
50 Wall Balls (20lbs/14lbs)
100 Double Unders
**Post Your Time Into WODIFY!
Cash Out:
100 Medball Sit-Ups With a Partner (20lbs/14lbs)

Friday, 06/23/2017 WOD

“When you want something, all the universe conspires in helping you to achieve it.” -Paulo Coelho
Warm Up:
CFTE Dynamic Stretches
20 Good Mornings
20 Single Ring Underhand Grip Ring Rows
20 Vertical Jumps
Skill:
Hang Power Snatch
10 Minutes:
Review and Practice
Conditioning:
5 Rounds For Time:
9 Hang Power Snatches (95lbs/65lbs)
15 Chin-Ups
21 Lateral Jumps Over The Bar
**Post Your Time Into WODIFY!

Thursday, 06/22/2017 WOD

“When you want to succeed as bad as you want to breathe, then you’ll be successful.” -Eric Thomas
Warm Up:
CFTE Dynamic Stretches
10 Minutes:
Foam Roll/Lax Ball
Then:
6 Minute Abs:
Hollow Hold
Spiderman Crunches
Sit-Ups
Flutter Kicks
Hip Drops
Plank Hold
Conditioning:
Team WOD! (In Teams of 3)
25 Minute Running Clock:
Partner 1: 400 Meter Row
Partner 2: Hold Kettlebell In Goblet Position (24kgs/16kgs)
Partner 3: AMRAP: 20 Mountain Climbers (Total) 10 American Kettlebell Swings (24kgs/16kgs)
**Athletes Will Rotate Once Partner 1 Finishes Their 400 Meter Row.

Wednesday, 06/21/2017 WOD

“Your positive action combined with positive thinking results in success.” -Shiv Khera
Warm Up:
CFTE Dynamic Stretches
200 Meter Run
2 Rounds:
15 Air Squats
15 Tuck Jumps
Strength:
Front Squat
15 Minutes:
Establish a 3 Rep Max With Proper Form
**Post 3 Rep Max Into WODIFY!
Conditioning:
4 Rounds For Time:
15 Dumbbell Front Squats (50lbs/35lbs)
15 Burpee Box Jump Overs (24″/20″)
400 Meter Run
**Post Your Time Into WODIFY!