Tuesday, 08/01/2017 WOD

“Be yourself; everyone else is already taken.” – Oscar Wilde
Warm up:
CFTE Dynamic Stretches
2 Rds:
5 Partner Wall Ball throws each (back and forth to each other)
10 Partner medball sit-ups each
200 meter run
Skill:
Review and Warm-up movements
Conditioning:
For Time
Partner WOD!
400 Meter Medball Run (20/14)
100 Partner Medball Sit-ups
400 meter Medball Run
100 Slam Balls (25/15)
400 Meter Medball Run
100 Box Jumps (24/20)
400 Meter Medball Run
-The run must be done together, passing one medball back and forth when needed
-The 100 reps will be cumulative, however they must be done “Rep for Rep”
Ex: Partner 1 does one rep, Partner 2 does the 2nd rep, Partner 1 does the 3rd rep, etc.. until 100 reps are reached (At the designated exercise)

Monday, 07/31/2017 WOD

“You only live once, but if you do it right, once is enough.” – Mae West
Warm up:
CFTE Dynamic Stretches
Class 400m Indian Run
Skill:
Deadlift:
10 mins- Review and as a team, warm-up to weight used in workout
Conditioning:
Team WOD!
Teams of 3:
20 min AMRAP:
Partner 1: 400 meter row
Partner 2: Max rounds of “Cindy”
Partner 3: Amrap: 7 Deadlifts 185/125, 9 Bar over Burpees
-Athletes rotate after 400m row is complete
CASHOUT:
Class 400m Indian Run

 

Sunday, 07/30/2017 WOD

“Nothing great in the world has ever been accomplished without passion.” -Georg Wilhelm Friedrich Hegel

Warm up:
CFTE Dynamic Stretches
400 Meter Run
10 Sit-ups
10 Air Squats
10 Push-ups
10 Tuck Jumps

Skill:
WOD Review/Set-up

Conditioning:
For time:
800 Meter Run
100 Sit-ups
600 Meter Run
50 Box Jumps (24″/20″)
400 Meter Run
50 Push-ups
200 Meter Run
50 Air Squats
800 Meter Run

Cash-out:
100 Mountain Climbers (Total)

Saturday, 07/29/2017 WOD

“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
25 Sit-Ups
25 Tuck-ups
25 Leg Raises
25 Reverse Crunches
Skill:
15 Minutes:
Review, Practice and Build Up Weight For Workout Below.
Conditioning:
7 Rounds For Time:
7 Deadlifts (135lbs/95lbs)
7 Hang Power Cleans (135lbs/95lbs)
7 Shoulder To Overhead (135lbs/95lbs

Friday, 07/28/2017 WOD

“What keeps me going is goals.” -Muhammad Ali

Warm-up:
CFTE Dynamic Stretches

Skill:
Review the DB Turkish Get-up
Then:
5 minutes of Max Effort:
Turkish get-ups, 40/25-lb. dumbbell

Conditioning:
7 minutes to complete:
800 Meter Run
Time remaining max effort Wall Balls (20 lbs./14 lbs.)
-2 Minute Rest-
7 minutes to complete:
800 Meter Row
Time remaining max effort Slam Balls (25lbs./15lbs.)
-2 Minute Rest-
7 minutes to complete:
200 Double Unders
Time remaining max effort burpees

Thursday, 07/27/2017 WOD

”A one hour workout is 4% of your day. No excuses!” -Unknown

Warm-up:
CFTE Dynamic Stretches
Burgener Warm-up

Skill:
-Hang Power Snatch
-Rope Climb

Conditioning:
5 Snatches 95/65
5 Rope climbs
10 Snatches 95/65
4 Rope climbs
15 Snatches 95/65
3 Rope climbs
20 Snatches 95/65
2 Rope Climbs
25 Snatches 95/65
1 Rope Climb

*Scaling options: 3 pulls from the floor=1 Rope climb, scale weight if necessary

 

Wednesday, 07/26/2017 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
3 Rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squat

Skill:
WOD review/set-up

Conditioning:
“Benchmark!”
Angie:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*Log time into Wodify!

Tuesday, 07/25/2017 WOD

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”   -Morihei Ueshiba

Warm-up:
CFTE Dynamic Stretches
Agility Ladder

Strength:
15 minutes to complete:
Superset
5 sets of 10 reps of
-Bench Press
-Dumbbell Rows

Conditioning:
15 Minute AMRAP:
15 Kettlebell Swings (24kgs./16kgs.)
10 DB Bicep Curls (35lbs./20lbs.)
(Total)15 Knees To Elbow
Run 200 Meters

*Log total rounds into Wodify

Monday, 07/24/2017 WOD

“People come in asking, ‘Where are the machines?’ I tell them, “We are the machines!”   -Crossfit Commercial  

Warm-up:
CFTE Dynamic Stretches
2 rounds:
10 Back squats with Dowel
10 Front squats with Dowel
10 Overhead Presses with Dowel

Strength:
Back squats
Every 3 minutes for 15 minutes perform the following rep scheme increasing weight each set.
3-3-3-3-3

Conditioning:
5 Rounds For Time:
10 Thrusters (95lbs./65lbs.)
10 Bar over Burpees
10 V-ups

*Log time into Wodify!

Sunday, 07/23/2017 WOD

“When was the last time you did something for the first time.” – Tough Murder
Warm-up:
CFTE Dynamic Stretches
Agility (Length of Gym):
Duck Walk
Broad Jump
Inchworm
Bear Crawl
Strength:
Bench Press
20 mins:
Work up to a 3 rep max
Conditioning:
5 Rounds for time:
10 Inchworm Push-ups
15 Squat Jumps
20 Tuck-ups