Wednesday, 12/31/2014 WOD

“Tomorrow is the first blank page of a 365 page book. Write a good one.” -Brad Paisley

Warm up:
CFTE Dynamic Stretches
2 Rounds:
15: Supermans
10: Squats
5: Push-ups

Skill:
Sumo Deadlift High Pull
WOD Review/Set up

Conditioning:
Perform 31 Reps of each of the 12 exercises listed below:

Sumo Deadlift  High Pull (75lbs/55lbs)
Abmat Sit-ups
Pull-ups
Push-ups
WHY not do Burpees
KNees to Elbows
KEttle Bell Swings (24kg/16kg)
Wall Balls (20lbs/14lbs)
WhY not do Burpees again!
Push PrEss (75lbs/55lbs)
Rocket JAcks
Jump Rope (31 Double unders/62 Singles)

Tuesday, 12/30/2014 WOD

“Our greatest weakness lies in giving up. The most certain way to succeed is to always try just one more time.” -Thomas Edison


Warm up:

CFTE Dynamic Stretches
Coach’s Call out
4minutes of:
Rocket Jacks
Jump Rope
Mountain Climbers
Tuck ups

Skill:
Push Jerk

Strength:
Push Jerk
5x4x3x2x1

Conditioning:
7 rounds for time:
12 Deadlifts (135lbs/95lbs)
9  Hang Power Cleans (135lbs/95lbs)
6 Push Jerks (135lbs/95lbs)

Monday, 12/29/2014 WOD

“Do not pray for easy lives, pray to be stronger men” – John F. Kennedy 

Warm Up:
CFTE Dynamic Stretches
Tabata 2 rounds of each:
Push-ups
SIt-ups
Squats
Pull-ups

Skill:
WOD Review/ Set up

Conditioning:
3 Person Team WOD
3 Rounds For Time:

5 Rope Climbs:
(Scale -4 rope climbs from the floor=1 rope climb)
*other team members do a plank hold

10 Deadlifts: (225lbs/155lbs)
*other team members do a handstand hold

20 Snatches: (95lbs/65lbs)
*other team members do a superman hold

30 KB Swings: (24kg/16kg)
*other team members perform a bridge hold

40 Burpees:
*other team members perform a hollow hold

500m Row:
*other team members perform an L-Hold

-One athlete works at a time. You can split reps anyway you like. While one athlete works the other team members perform respective holds. If a team member comes out of a hold that team member must pick up where the working team member has left off. 30 minute time cap.

Sunday, 12/28/2014 WOD

“What I want is what I’ve not got, but what I need is all around me.” -Dave Matthews

Warm Up:
CFTE Dynamic Stretches
6 Minute Abs:
Sit-ups
V-ups
Reverse Crunches
Tuck-ups
Hollow Rocks
Plank Hold

Conditioning:
22 Minute AMRAP:
3 Handstand Push-ups
6 Chin-ups
9 KB Swings 24kg/16kg
12 Box Jumps 24″/20″

Cash Out:
“Tabata”
Bicep Curls with Barbell 45lbs/35lbs

Saturday, 12/27/2014 WOD

“In honor of the fallen hero police officers, Wenjian Liu and Rafael Ramos. God Bless the NYPD.”
Warm up:
CFTE Dynamic Stretches:
2 Rounds:
200 Meter Run
10 Push-ups
10 Sit-ups
Skill:
WOD Review/Set Up
Conditioning:
Hero WOD
“Liu”
10 Minute AMRAP:
21 Wall Balls 20/14
18 Toes To Bar
*Rest 5 Minutes*
“Ramos”
10 Minute AMRAP:
6 Deadlifts 135/95
3 Snatches 135/95
3 Ground To Overhead 135/95
5 Ring Dips 

Cash out:
800 Meter Run

Friday, 12/26/2014 WOD

“Just do it!” – NIKE

Warm up:
CFTE Dynamic Stretches
Tabata:
Lateral shuffle around gym
Tabata:
Side planks

Skill:
Single Leg Box Jump
Barbell Landmines

Conditioning:
21-15-9
Single Leg Box Jump (each)
Barbell Landmines (each)

Wednesday, 12/24/2014 WOD

“It’s the most wonderful time of the year!”


Warm up:

CFTE Dynamic Stretches
Burgener Warm Up

Skill:
Full Squat Snatch

Conditioning:
Benchmark!
“Isabel”
30 Full Squat Snatches 135lbs/95lbs
Scale Weight as Needed

Cash out! 
50 Plank Position into Push-up Position Transitions

Tuesday, 12/23/2014 WOD

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” – Aristotle

Warm Up:
CFTE Dynamic Stretches
Tabata
Single Leg Lateral Hops

Skill:
WOD Review

Conditioning:
Team WOD
20 Minute AMRAP
Athlete #1 Rows 500 Meters
While Athlete #2  Performs Max Hand Release Pushups
And Athlete #3 Does Max Situps
Rotate at end of row
Athletes track row times for –
Cashout!
Each athlete does as many long striders as their slowest time.
Example: slowest row 1:57 =157 long striders

Monday, 12/22/2014 WOD

“Live quietly in the moment and see the beauty of all before you. The future will take care of itself……” ― Paramahansa Yogananda,

 

 

Warm Up:
CFTE Dynamic Stretches
Tabata:
Hanging Leg Bicycle

 

Skill:
Lateral Bear Crawl on Wall (Scale on floor)
6 Minutes:
Crawl length of gym run back to start
Even minutes go right – odd minutes go left

Conditioning:
Done in any structure:
100 Squats with Bar 45/35
100 Deadlifts with Bar 45/35

Cash out!
10 Minutes:
Max Armless Burpees

Sunday, 12/21/2014 WOD

“When you do the right things in the right way, you have nothing to lose because you have nothing to fear.” -Zig Ziglar

Warm Up:
CFTE Dynamic Stretches
Coaches Call Out
4 Minutes:
Jumping Jacks
Stationary Lunges
Butt Kickers
Sit-ups

 

Strength:
Squat Cleans
In 15 – 20 Minutes Complete:
5x5x3x3x1

Conditioning:

20 Minute AMRAP:
50 Double Unders
5 Squat Cleans 95/55
10 Pull-ups
20 Tuck-ups