Wednesday, 4/30/2014 WOD

“When you feel like quitting think about why you started” – Jack Canfield

Warm up:
CFTE Warm up
14 Kettlebell Russian Swings
12 Jump Squats
10 Reverse Crunches
8 Rock the Boat Push-up

Barbell Sumo Dead Lift High Pull

Buy in:
40 Speed Skaters

Barbell Sumo Dead Lift High Pull 95/65
Barbell Rollout Push-ups (Same Barbell)

Followed by:
Cash out:
40 Single Leg Burpees 20R / 20L

Tuesday, 4/29/2014 WOD

“The greatest waste in the world is the difference between what we are and what we could become. If you knew what you could become, it would leave you breathless.” – Ben Herbster 

Warm up:
CFTE Warm up
3 Rounds
3 Mix Grip Pull-ups
3 Kettlebell American Swings
3 Medicine Ball Support “V” kicks

Muscle Snatches

Snatch Grip Dead Lift From Blocks

8 Mix Grip Pull-ups
12 Muscle Snatches 45-35-15
16 Medicine Ball Support “V” kicks

Monday, 4/28/2014 WOD

“If you need to know in advance that everything will “work out” before you jump in, you’ll never jump into anything.  Yet, “jumping in” is life’s greatest excitement, it’s grandest adventure.  Don’t deny yourself that. Just go for it. Trust that life will bring you benefit no matter what happens.”   – NDW

We Start our journey with a Birthday WOD – Crystals 29th Birthday!

Warm up:

CFTE Dynamic
2 Rounds
12 Jumping Jacks
10 Jump Squats
8 Push ups
6 Sit ups

Burpee Strategy

4 Rounds (29Min Time Cap)
28 Burpees
28 Butterfly Sit ups
Followed by:
85 Rocket Jacks

Sunday, 4/27/2014 WOD

“Opportunities are like bus rides: If you miss the first one, the next one is right behind it” – Chris Diglio

Warm up:
CFTE Dynamic
2 Rounds
10 Dowel Thrusters
10 Bridges
10 Toes to Bar or Knees to Chest

Kettlebell High Swing
Kettlebell Thruster

Kettlebell High Swing
Kettlebell Thruster
24kgMen/16kg Women
Followed by:
Core Cash Out Smash Out!
50 Ab Crunch Alternating Full Situp
Crunch/Situp = 1 rep
100 Mountain Climbers
Ex: right leg 1, left leg 2

Saturday, 4/26/2014 WOD

“Talent gets you to the top, but desire, commitment, and mental toughness keep you there” – Coach Robins

Warm up:

Foam Roll
Shoulder Mobility

3 Rounds
5 Inch Worms
5 Burpees
5 Abmat Situps

7 Rounds
7 Dead Lifts
7 Cleans
7 Push Press
95lbs/65lbs Men
45lbs/35lbs Women

Friday, 4/25/2014 WOD

“What day is it?” 
“It’s today,” squeaked Piglet
“My favorite day,” said Pooh.

Warm up:

CFTE warmup
Shoulder mobility circuit
3 rds:
3 pullups
3 HSPU – Progression
3 hollow hold 3 count
3 bridges

Hand Stand Pushup (HSPU)

“Mighty JOE young”
L hold-60 count
Handstand hold-60 count
50 Bar re-grips
50 Handstand re-grips
40 Chest to bar pull-up
40 Deficit hspu
30 Strict pull-up
30 Strict hspu
20 Kipping pull-up
20 Kipping hspu
5 Bar muscle up

Scaled version:

Amrap 15 min
Knee tuck hold-60 count
Hspu hold -60 count
20 Bar regrips
20 Hspu regrips
8 Strict pull-ups
8 Strict hspu
10 Kipping pull-ups
10 Kipping hspu


Thursday, 4/24/2014 WOD

“When you change the way you look at things, the things you look at change” – Wayne Dyer

Warm up:


CFTE warmup
Followed by:
3 rounds
5 1/4 rep jump squats
5 Toes to bar

Dip/drive mechanics




Push press


12 min amrap
7 box jumps
7 burpee pullups
7 chin ups

Wednesday, 4/23/2014 WOD

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


Foam roll posterior chain
Hollow rock and rolls


Concept 2 rower


3 rounds
Row for max wattage
Plyo pushups to failure
Followed by
Row max distance in 5 min
Arms extended plank hold 5 min
Followed by
One round
250 meter row
15 deficit pushups


Tuesday, 4/22/2014 WOD

“Accept what is, let go of what was, and have faith in what will be.” – Sonia Ricotti

Warm up:
Foam Roll
Dynamic Warm up
2 Sets with an Empty Barbell:
5 Front Squats

L – Pull-up

Front Squat

Round 1
L – Pull-ups to failure
Perform Same Number of Superman’s
(ex: 10 pull-ups/10 supermans)
30 Front Squats 95/65
Round 2
L – Pull-ups to failure (2 attempts)
Perform Same Number of Superman’s as Total Pull-ups PLUS Total Superman’s From Round 1
(ex: 6 pull-ups 1st attempt then 5 pull-ups second attempt = 11 superman’s PLUS 10 from round 1)
20 Front Squats 95/65
Round 3
L – Pull-ups to Failure (3 attempts)
Continue Adding all Pull-up Reps to Determine Superman’s
10 Front Squats 95/65

Monday, 4/21/2014 WOD

“Judgements stop you from seeing things as they are. Let go of your judgements to see beyond illusions.” – Orin DaBin

Warm up:
Dynamic warm up
Foam Roll
“Rev the Engines”
3 Rounds
10 squats
8 pushups
6 sit  ups
4 pull-ups

Single arm kettlebell swing

“your left, your left, your left-right-left”

20 Min AMRAP

Wall balls:
5 right leg/right arm
5 left leg/left arm
5 right leg/both arms
5 left leg/both arms
5 both legs/right arm
5 both legs/left arm
5 both legs/both arms
Kettlebell swings:
10 right arm
10 left arm
10 right leg/right arm
10 left leg/left arm
Hanging leg raises:
50 alternating