Saturday, 12/20/2014 WOD

“The goal is just to get fit. Make it the best hour of your day. Stay safe. Turn up the music. High five some people. And blow off some steam. So remember that. Relax. Have fun. Work out.” – Pat Sherwood

Warm up:
CFTE Dynamic Stretches
Agility Work


1000 Meter Run
20 Wall Balls
40 Situps
20 Pushups
800 Meter Run
25 Wall Balls
45 Situps
25 Pushups
400 Meter Run
30 Wall Balls
50 Situps
30 Pushups
Finish with a 200 meter Max Effort run

Friday, 12/19/2014 WOD

“And tonight my dance is all about you.” – Dave Matthews

Warm Up:

CFTE Dynamic Stretches
2 Rounds:
200 Meter Run
10 Air Squats
10 Dowel Pass Throughs
10 Push-ups

Skill and Strength:
Practice Muscle Up progressions for kipping and/or strict.

5 Rounds For Time:
200 Meter Run
20 Pistols (10 each leg)
10 Ground to Overhead (45lbs/25lbs)

Thursday, 12/18/2014 WOD

“Take what you can from your dreams, make them as real as anything.” -Dave Matthews
Warm Up:
CFTE Dynamic Stretches
3 Rounds:
10 Ring Rows
10 Push-ups
10 Sit-ups
WOD Review/Set Up

“THE BIG 30”
30 Minute Time Cap:
30 Toes to Bar
30 Box Jumps 30″/24″
30 Deadlifts 115/75
30 Hollow Rocks
30 Stationary Lunges (30 Per Leg)
30 Chest to Bar Pull-ups
30 Mountain Climbers
30 Hang Power Cleans 115/75
30 Bar Facing Burpees
30 Double Unders

Wednesday, 12/17/2014 WOD

“Do not give up. The beginning is always the hardest.” – Unknown

Warm Up:

Dynamic Stretches
2 Rounds:
15 Sit-ups
15 Supermans

Sumo Deadlift High Pull
Push Press
Spend 10 Minutes Reviewing and Cueing these Movements

Work out Prep:
2 rounds of 5 reps at each station below

“Fight Gone Bad!”
Three rounds of:
Wall Ball, 20lbs/14lbs
Sumo Deadlift High Pull, 75lbs/55lbs
Box Jump, 20″/18″ box
Push Press, 75lbs/55lbs
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Be sure to record your scores in your notebooks.

Tuesday, 12/16/2014 WOD

“When you dance, your purpose is not to get to a certain place on the floor. It’s to enjoy each step along the way.” – Wayne Dyer


Warm Up:
CFTE Dynamic Stretches
2 sets:
5 Pull-ups
7 Kettlebell Swings Light
5 Push-ups

5×5 Pendlay Row
In 20 Minutes, try to do all 5 sets at the same weight such that you can complete all reps but not a 6th (get as close as you can). First, warm up a little with light weight.

For time:
50 Kettlebell Swings (24kg/16kg)
30 Pull-Ups
20 Push-Ups
50 Kettlebell Swings (24kg/16kg)
30 Pull-Ups
20 Push-Ups

Monday, 12/15/2014 WOD

“I do not fix problems. I fix my thinking. Then problems fix themselves.” – Louise Hay


Warm Up:
CFTE Dynamic Stretches
50-40-30-20-10 reps for time of:
Double Unders
AbMat Sit-ups

Rope Climb
Practice 1 Rope Climb using either the J Hook, S Hook, or Leg less.

Workout Prep:
In 10 minutes, build to your Back Squat weight for the workout below.

5 minutes – Max Back Squats 75lbs/55lbs
5 minutes – Max Double Unders
5 minutes – Max Rope Climbs
5 minutes – Max Burpees

Sunday, 12/15/2014 WOD

“What you get by achieving your goals is not nearly as important as what you become by achieving your goals.” –  Zig Ziglar



Warm up:
CFTE Dynamic Stretches
Agility Ladder
6 Minute Abs:
Reverse Crunches
Flutter Kicks
Hollow Rocks
Plank Hold

Descending Ladder
Ring Rows
Wall Balls 20/14
Box Jumps 24”/20”

Saturday, 12/13/2014 WOD

“All we are is energy, when we change our selves, the people around us change.” – Russell Lipensky 

Warm up:
CFTE Dynamic Stretches
“Sprints, Slides, Walks & Crawls”

18 Minute AMRAP:
15 Squat Jumps
30 Medball Russian Twists 20/14
30 Double Unders/60 Singles (*3 Burpees for every time you break rhythm, to be performed after completing reps)
15 Ball Slams
Cash Out:
‘Touch & Go’ Sprints 


Friday, 12/12/2014 WOD

“In order to succeed, we must first believe that we can.” – Nikos Kazantzakis


Warm up:
CFTE Dynamic Stretches
4 Minute Coaches Call Out
– Jumping Jacks
– Supermans
– Push-ups
– Situps

American Kettlebell Swing

6 Rounds:
10 Kettlebell Swing 24kgs/16kgs
10 Burpees
20 Tuck ups

CASH OUT: 100 Double Unders / 200 singles

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