Sunday, 8/31/2014 WOD

” Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman

Warm up:
CFTE Dynamic Stretches 
6 Minute Abs:
Sit ups 
Reverse Crunches 
Tuck ups
V-ups
Flutter Kicks
Hollow Holds

Skill:
Sumo Deadlift High Pull with Medicine Ball

Conditioning:
5 Rounds for Time:
10 Wall Balls 20lbs/14lbs
10 Sumo Deadlift High Pulls with Medicine Ball  20lbs/14lbs
10 Russian Twists with Medicine Ball
10 Box Jumps 24″/20″

Saturday, 8/30/2014 WOD

“Are you committed to excellence to everything you think and say and do?  Do not confuse excellence with perfection. The first is possible to achieve, the second is probably not.” – Neale Donald Walsch

Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Pike Push-ups
10 Jump Squats
15 Situps

WOD Review: There are 5 stations at which the athlete will work for 1 minute. There is no rest between each station. There will be a 1 minute rest between each round for a total of 3 rounds.

Conditioning:
3 Rounds of:
Station 1: Row for Calories
Station 2: Handstand Holds / Plate Overhead 45lbs/25lbs
Station 3: Jumping Squats with Barbell 45lbs/35lbs
Station 4: Ring Rows
Station 5: Hollow Rocks

After the final round (3rd round), there will be a 1 minute rest,
followed by an 800 meter run

 

Friday, 8/29/2014 WOD

“What you focus on you feel.  Deliberately focus on the right thoughts and you’ll feel wonderful.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
5 Minutes of “Coach’s Callout” alternating between
Hot Feet
Mountain Climbers
High Knees (Running in place)
Squat Thrusts

Strength:
Hang Power Clean
Find 1 RM in 15 minutes

Conditioning:
20 Minute AMRAP
12 Hang Power Cleans 115lbs/65lbs
10 Pushups

Thursday, 8/28/2014 WOD

 

You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you. – James Allen

Warm up:
CFTE Dynamic Stretches
“Play your Hand”
For 7 Minutes:
Athletes will select cards from the deck and perform the assigned exercise and number of reps based on the card selected.
Hearts – Tuck Jumps
Spades – Hand Release Pushups
Clubs – Double Crunches
Diamonds – Rocket Jacks
* Face cards = 11 reps
* Aces and Jokers = 15 reps.


Conditioning:
100 Double Unders / 200 Singles
50 Situps
50 Kettlebell Swings 24kg/16kg
50 Burpees
50 Strict Press 45lbs/35lbs
50 Air Squats
100 Double Unders / 200 Singles

Wednesday, 8/27/2014 WOD

“Whatever you consistently think about and focus upon, you move toward.” – Tony Robbins

Warmup:
CFTE Dynamic Stretches
15 Ring Rows
15 Reverse Crunches
15 Jump Squats

Skill:
Power Snatch
Rope Climb

Conditioning:
25 Minute AMRAP:
3 Rope Climbs
12 Snatches 95/55
18 Knees To Elbow

Tuesday, 8/26/2014 WOD

“Knowledge is power.” – DJ

Warm up:
CFTE Dynamic Stretches
200 Meter Run
WOD Review

Skill:
Push Press
Coaches Cue “DIP, DRIVE, PRESS”
Build up to weight for workout below

Conditioning:
800 Meter Run
followed by: 

5  Rounds for time:
20 Pullups
7 Push Press 125/75

 

Monday, 8/25/2014 WOD

“It aint about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa

Warm up:
CFTE Dynamic Stretches
3 Minutes of Jumping Rope

Conditioning:
10 Minute AMRAP:
12 Medball Cleans 20/14
15 Situps with Medball
30 Double Unders/ 60 Singles

Rest 1 Minute then:

10 Minute AMRAP:
12 Lunges with Plate Overhead 45/25
15 Lateral Jumps over Plate
200 Meter Run

Sunday, 8/24/2014 WOD

“You have all the mental sand physical tools you need to actualize any dream you’ve ever had.” Wayne Dyer

Warm up:

CFTE Dynamic Stretches 
Agility ladder
2 Rounds:
10 Push ups 
10 Sit ups 
10 Air Squats 

Skill:
Front Squat

Conditioning:
200 Meter Run
1,2,3,4,5,6,7,8,9,10 
200 Meter Run
10,9,8,7,6,5,4,3,2,1
200 Meter Run
Front Squat 95/65
Bar over Burpees 

Saturday, 8/23/2014 WOD

“You don’t have to get it perfect, you just have to get it going. Babies don’t walk the first time they try, but eventually they get it right.” – Jack Canfield

Warm up
CFTE Dynamic Stretches

“Coaches callout”
Following exercises called out at random for 5 Minutes:
Jumping Jacks
Long striders
Burpees
Ice skaters

Skill:
Broad Jump
Each Athlete gets 3 attempts for Longest Jump

Conditioning:
“Battle Rope Bust up”
30 Seconds of Rope Slams
Followed by:
30 Seconds of Sled Drag
All athletes rotate through. Waiting athletes do either Sit ups or Leg Scissors staying in constant motion until their turn.

Cash out:
“Bring Sally up/down”
With barbell 45/35/15 or Dowel

 

Friday, 8/22/2014 WOD

“If one advances in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.” – Henry D. Thoreau

Warm up:
CFTE Dynamic Stretches
3 rounds:
10 Good Mornings
10 Bridges
10 KettleBell Swings (Light weight)

Conditioning:
Benchmark!
“HELEN”
3 Rounds for Time:
400 Meter Run
21 Kettlbell Swings 24kgs/16kgs
12 Pull-ups