Tuesday, 9/30/2014 WOD

“Some may have more talent than you, but there is no excuse for someone working harder than you do.” – Derek Jeter, The Captain

Warm up:
CFTE Dynamic Stretches
Burgener Warm up
2 Minutes Practice Double Unders

Strength and Workout Prep:
3 Set of 10 Power Snatches – Build up to weight for workout below
10 Minutes Practicing Rope Climbs

3 Sets:
3 Minute AMRAP:
7 Power Snatches 75lbs/55lbs
7 Burpees
Followed by:
2 Minutes of Max Double Unders
Rest 3 Minutes

Monday, 9/29/2014 WOD

“Every thought we think is creating our future.” – Louise L. Hay

Warm up:
CFTE Dynamic Stretches
200 Meter Run
2 Rounds:
10 Push-ups
15 Air Squats

Build up to weight for workout below for appropriate WOD level
WOD Review

Lurong Challenge  Benchmark WOD #3 – The Triple Tester
11 minute AMRAP:
Wall Balls 20lbs/14lbs
Box Jumps 24″/20″
Deadlifts 115lbs/75lbs

Workout with an ascending ladder rep scheme, 3,6,9,12… Each round the athlete will perform Wall Balls, Box Jumps and Deadlifts. Athlete must complete total number of reps required for the movement before moving on to the next. After each completed round the reps increase by 3 per movement.

Level 2 Men – 14lb Wall Ball, 20″ Box Jump, 105lbs Deadlift
Level1 Men – 14lbs Med Ball Cleans, 16″ Box Jump, 95lbs Deadlift

Level 2 Women – 10lbs Wall Ball, 16″ Box Jump, 65lbs Deadlift
Level 1 Women – 10lbs Med Ball Cleans, 12″ Box Jump, 55lbs Deadlift

Round 1

3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires


Sunday, 9/28/2014 WOD

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” – Anatole France

Warm up:
CFTE Dynamic Stretches
5 Mins of Foam Roll
WOD Review and Set up

Handstand Push-up

800 Meter Run
5 Handstand Push-ups
10 Hang Power Cleans 115lbs/75lbs
15 Wall Balls 20lbs/14lbs
20 Box Jumps 24″/20″
15 Wall Balls 20lbs/14lbs
10 Hang Power Cleans 115lbs/75lbs
5 Handstand Push-ups
800 Meter Run

Saturday, 9/27/2014 WOD

“Right now, in this day and time, you can begin the process of changing your own beliefs, those that continue to produce dysfunction in your life and embracing new thoughts that could produce anew reality and a new kind of world in your lifetime.” – Neale Donald Walsch

Warm up:
CFTE Dynamic Stretches
Coaches Choice

In Teams of 2 with 2 Teams Per Station. Each Station is 30 Second Intervals for 5 Minutes with 1 Minute Rest Between Stations.
“Ball and chain”
Team Member 1: Bear Crawl Pushing Medicine Ball Across the Length of the Gym
Team Member 2: Sit-ups/ Bridges alternating with Medicine Ball

Station 2:
Team Member 1: Row for Max Watts
Team Member 2: Arms Extended Plank Hold with Feet on Medicine Ball

Station 3:
Team Member 1: Box Jump Down then Vertical Jump 24″/18″
Team Member 2: Mountain Climbers

Friday, 9/26/2014 WOD

“You must expect great things of yourself before you can do them.”- Michael Jordan

Warm up:
CFTE Dynamic Stretches
3 Rounds:
10 Reverse Crunches
10 Bridges
10 Jump Squats

Sumo Deadlift High Pull With Kettlebell
Goblet Squat With Kettlebell

Sumo Deadlift High Pull With Kettlebell 24kgs/16kgs
Goblet Squat With Kettlebell 24kgs/16kgs
Toes to Bar

Thursday, 9/25/2014 WOD

“See the positive side, the potential, and make an effort.” – Dalai Lama

Warm up:

CFTE Dynamic Stretches

LuRong Challenge Workout 2 “The Olympian”
Complete as many reps as possible on the time limit of the following movements:
*Ground to Overhead (G2OH)
*Bar Facing Burpees

9 Minute AMRAP:
20 G2OH 95lbs/65lbs
7 Bar Facing Burpees
15 G2OH 135lbs/85lbs
7 Bar Facing Burpees
10 G2OH 155lbs/105lbs
7 Bar Facing Burpees
5 G2OH 185lbs/135lbs
7 Bar Facing Burpees
AMRAP G2OH 225lbs/155lbs

Scaling Options for G2OH in the sequence of: 20 Reps – 15 Reps – 10 Reps – 5 Reps
Level 2 Men: 65lbs, 75lbs, 95lbs, 135lbs, 155lbs
Level 2 Women: 45lbs, 55lbs, 65lbs, 95lbs, 105lbs

Level 1 Men: 20lbs, 45lbs, 65lbs, 95lbs, 115lbs
Level 1 Women: 14lbs, 35lbs, 45lbs, 65lbs, 85lbs

Scoring and Details:
The athlete’s total score is the sum of all reps completed within the 9 minutes time allowance.
The athlete may preload the barbell with the first set weight. Then that athlete is responsible to changing weights under their own power during the workout. It is recommended to set up the needed weight in a way that transitions are quick with the weights easily accessible.

At the “3,2,1, go” the athlete begins 20 G2OH with the barbell preloaded to the appropriate weight. Once the 20 reps are completed the athlete must perform 7 Bar Facing Burpees.
After the 7 Bar Facing Burpees have been completed the athlete will then perform 15 G2OH at the heavier weight. At this point everyone will be using a barbell. The barbell is to be loaded by the athlete after the burpees are complete. The athlete will then perform 7 Bar Facing Burpees.,
Next round there will be 10 reps of G2OH to complete at a heavier weight and another 7 Bar Facing Burpees to complete.
The next round is 5 G2OH at the heavier weight then into 7 Bar Facing Burpees. If you make it to the final heaviest round you will use the remaining time to complete as many reps as possible of G2OH. There will be no burpees in this round.

Wednesday, 9/24/2014 WOD

“Failure is the condiment that gives success it’s flavor.”  -Truman Capote
Warm Up:
CFTE Dynamic Stretches
WOD Review and Set up

“Partner in Crime”
*In teams of two, the athletes will complete a combined total of 100 reps of the following 3 exercises*
Exercise 1:
•Partner 1: box jumps 24/20
•Partner 2: 200m run
Rest 2 minutes
Exercise 2:
•Partner 1: wall balls 20/14
•Partner 2: 25 double-unders
Rest 2 minutes
Exercise 3:
•Partner 1: burpees
•Partner 2: 250m row

*For all 3 exercises*
•once partner 2 finishes, he or she switches places with partner 1. Athletes will keep switching until all 100 reps are completed.
*All 100 reps must be completed before moving on to the next excersise.

Scaling options: box jumps = step ups. Double unders = single unders

Tuesday, 9/24/2014 WOD

“The function of leadership is to produce more leaders, not more followers.” -Ralph Nader

Warm up:
CFTE Dynamic Stretches
10 Pull-ups
15 Push-ups
20 Overhead Squats with Dowel

Overhead Squat
Take 10 Minutes to Build up to Weight for Workout Below

20 Minute AMRAP:
6 Strict Pull-ups
8 Deficit Push-ups
10 Overhead Squats 75lbs/45lbs

Paleo Pumpkin Bread – Thank you, Robin Roach, for sharing!


  • 1 1/2 cups of almond flour
  • 3/4 cup of canned pumpkin ( not pie filling )
  • 3 eggs, whisked
  • 1/4 cup raw honey
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tbs cinnamon
  • 2 tsp of pumpkin pie spice
  • 1 tsp of vanilla
  • 3 tbs of coconut oil, melted
  • OPTIONAL: 1/2 cup of semisweet dark chocolate mini-chips (I use the Enjoy Life brand). You can also add nuts as a substitute, or this bread is awesome without anything!


  1. First combine all the dry ingredients together in a medium-sized bowl
  2. Next, in a small bowl, mix all the wet ingredients together
  3. Now pour the wet ingredients into the larger dry ingredients bowl and stir until combined
  4. Fold in chocolate chips or nuts (OPTIONAL)
  5. Preheat oven to 350 degrees F
  6. Grease a bread pan of your choice (I made mine in an 8″ pan) and pour in the mix
  7. Bake at 350-degrees F for 35 to 45 minutes. Check doneness by inserting a toothpick…if it comes out clean, the bread’s done
  8. Cool, slice, serve and enjoy!

Monday, 9/22/2014 WOD

“Take up one idea. Make that one idea your life- think of it, dream of it, live on that idea.  Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone.  This is the way to success.” – Swami Vivekananda

Warm up:
CFTE Dynamic Stretches
2 Rounds:
10 Good Mornings
10 Supermans
10 Bridges

Kettlebell Clean and Press

4 Rounds:
200 Meter Run
5 Kettlebell Clean and Press Right Arm 16kgs/12kgs
5 Kettlebell Clean and Press Left Arm 16kgs/12kgs
15 Kettlebell Swings 16kgs/12kgs
20 Russian Twists with Kettlebell 16kgs/12kgs

Athlete will use same Kettlebell for the entire workout.  Once the Athlete cleans the Kettlebell from the floor into the rack position, they can press it overhead however they feel comfortable doing so. (i.e.: strict press, push press, push jerk)