Saturday, 2/28/2015 WOD

“Effort only fully releases its reward after a person refuses to quit.”- Napoleon Hill

Warm up:
CFTE Dynamic Stretches
Agility Work

Conditioning:
3-6-9-12-15-12-9-6-3
Medball Cleans
Burpees over Medball
Wall Balls

Cash Out:
Tabata Ball Slams

 

 

At 12pm, we will host 15.1 CrossFit Games Open Workout

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a 
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

 

Friday, 2/27/2015 WOD

“Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.” Bear Bryant

Workout A
Athletes doing 15.1

Warm up:
CFTE Dynamic Stretches
5 Minutes
Variable Speed Single Unders on Coaches Cue

Skill:
15.1 Review
Toes to Bar ,Deadlift, Snatch, Clean and Jerk

Conditioning:
“The ladder”
10 Rungs
Air squats, pushups, and pull ups.
Starting at 3,2 and 1 reps respectively. Finishing at 30,20,10.

Workout B
Athletes not doing 15.1

Warm up:
CFTE Dynamic Stretches
5 Minutes
Variable Speed Single Unders on Coaches Cue

Skill:
WOD Review

Virtuosity:
(when movement is all 10 of the physical skills shining at once)
20 Minute AMRAP:
Minutes 1-10
20 Toes to Bar
5 Deadlifts 185/135
5 Snatches 135/95

Minutes 11-20
5 Toes to Bar
5 Deadlifts 95/55
5 Snatches 45/35

Cash out!
“The ladder”
10 Minute Cap

Thursday, 2/26/2015 WOD

“It is impossible to account for the creation of the universe without the agency of a Supreme Being.” – George Washington


Warm up:

CFTE Dynamic Stretches
3 Minutes of Agility:
“Ali shuffle” Change Direction on Cue


Skill:

Zercher Squat
(A towel is recommended.)

Strength:
Zercher Squat
30 Minutes:
3-3-3-3-3-3-3-3-3-3

Core Stamina
Tabata
16 Rounds of:
Med Ball Sit-ups

Wednesday, 2/25/2015 WOD

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more. When you do things for a cause greater than yourself, you will go further than the guy who thinks only of himself when doing that cause.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
Shoulder Mobility With Dowel

Skill:
Zots Press

Strength:
Zots Press
In 30 Minutes: Development and Discovery of Movement and Strength Capacity

Conditioning:
9 Minute AMRAP:
14 Dive Bomber Push-ups
28 Rocket Jacks

Tuesday, 2/24/2015 WOD

“The theme you choose may change or simply elude you, but being your own story means you can always choose the tone. It also means that you can invent the language to say who you are and what you mean.” – Toni Morrison

Warm up:
CFTE Dynamic Stretches
Coaches Choice


Skill:

WOD Review and Set up


Conditioning:

“Ring around the Rower”
Partner/Team WOD
Objective:  Row 3 Miles
Partner 1 rows, while partner(s) perform lateral shuffles around the gym.
In the event of more than 2 partners, the 3rd and 2nd alternate between shuffling and burpees at will.  Partners change rowers at their discretion.

Monday, 2/23/2015 WOD

“All I have seen teaches me to trust the Creator for all I have not seen.” – Ralph Waldo Emerson


Warm up:

CFTE Dynamic Stretches
“Return of the whistle”
4 Minutes of:
At the sound of the whistle, athletes alternate between:
Single Under Jump Rope
Sprawls
Tuck Jumps

 

Skill:
WOD Review and Set up

Conditioning:
8 Minutes – Deadlifts 185/135
8 Minutes – Handstand Push-ups
8 Minutes – Thrusters 95/65
8 Minutes – Pull-ups
1 Minute Rest Between Exercises

Sunday, 2/22/2015 WOD

“The battles that count aren’t the ones for gold medals. The struggles within yourself-the invisible, inevitable battles inside all of us – that’s where it’s at.” – Jesse Owens

 

Warm up:
CFTE Dynamic Stretches
6 Minute AMRAP:
5 Strict Pull-ups
10 Jump Squats
20 Tuck ups
40 Mountain Climbers


Skill:
Rope Climb

Conditioning:
4 Rounds for Time:
50 Ab Mat Sit-ups
2 Rope Climbs
50 Air Squats
2 Rope Climbs
50 Pushups
2 Rope Climbs
50 Double Unders
2 Rope Climbs

Saturday, 2/21/2015 WOD

“Hard work puts you where good luck can find you.” -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
5 Pull-Ups
10 Hand Release Push-Ups
15 Tuck Jumps
Agility Ladder/Agility Work
Conditioning:
20 Minute AMRAP:
15 Pull-Ups
10 Burpee Box Jumps 24″/20″
Cash Out:
“Tabata”
2 Rounds Of Each:
Hollow Holds
Handstand Holds
Double Unders
Row for Calories

Friday, 2/20/2015 WOD

 “To receive the good things of life, you must first give.” – Norman Vincent Peale

Warm up:
CFTE Dynamic Stretches
“Roastin’ on the spit”
4 Minutes:
Athletes will hold the hollow body position until the sound of the whistle. At which point they will roll on to their stomach and into the Superman hold. At the sound of the whistle they will roll back into the hollow body position etc…

Strength:
30 Minutes:
“Bear Complex”
In this version the squats are 1 and a 1/4 reps for both the front and back squat.
Objective #1 – achieve the heaviest weight possible for one complex.
Objective # 2- using 50% of the max weight perform as many reps as possible without putting the bar down. For every break in the complex the athlete performs 10 barbell rollouts.
Continue objective #2 for the remaining time.

Cash out!
Tabata
Overhead barbell hold-20 sec
Rack hold -10 sec
Using objective #2 weight

Thursday, 2/19/2015 WOD

“Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives.” – Tony Robbins


Warm up:

CFTE Dynamic Stretches
Shoulder Stretch and Activation With Dowel

Skill WOD:
20 Minutes:
Kipping Clinic
or
AMRAP:
16 Pull-ups
32 Russian Twists 15lb/10lb plate
(AMRAP done intentionally at medium intensity)
Followed by:

Conditioning:
20 Minute AMRAP:
Partner Workout:
Partner 1- Wheelbarrow walks the length of gym and back and then single leg broad jumps the length of gym and back (R/L)
Partner 2 – Assists partner 1 during wheelbarrow walk and performs a Vacuum hold/ab crunch during the single leg jumps