Wednesday, 4/1/2015 WOD

It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi

Warm up:
CFTE Dynamic Stretches
Run 800 Meters
50 Burpees
Run 800 Meters
50 Burpess

Conditioning:
5k Run for Time
Followed by:
1000 Burpees

APRIL FOOOOOOOLS!!  🙂

 

Warm Up:
CFTE Dynamic Stretches
2 Rounds:
5 Chin-ups
10 Lunges (per leg)
10 Tuck Jumps
10 Mountain Climbers (per leg)

Conditioning:
Team WOD!
Max Effort: 1 minute at each station for a total of 3 rounds:
1. Pull-ups/Hollow hold
2. Ring Push-ups/ Plank hold
3. Push Press (115/75)/ Handstand hold
4. Overhead lunges with plate (45/25) / hold plate overhead
5. Wall balls (20/14) /wall sit with med ball

* One minute rest after each round

****Note: While one partner works the other partner stays in respective hold. If an athlete comes out of the hold or the other athlete stops working the partners much switch roles.

Tuesday, 3/31/2015 WOD

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” -Theodore Roosevelt 

 


Warm Up:

CFTE Dynamic Stretches
Tabata: 2 rounds of each
Jump Rope
Pull-ups
Sit-ups
Squats

Skill:
WOD Review

Conditioning:
30 Deadlifts 95/65
40 Double Unders
30 Kettlebell Swings 24kg/16kg
40 Double Unders
30 Overhead Squats 95/65
40 Double Unders
30 Chest to bar Pull-ups
40 Double Unders
30 Box Jumps 24”/20”
40 Double Unders
30 Squat Cleans 95/65
40 Double Unders

*Coaches Note: One barbell will be used for all movements. 90 single unders=40 double unders.
30 minute Cap.

Monday, 3/30/2015 WOD

“Its hard to beat a person who never gives up.” -Babe Ruth

Warm Up:
CFTE Dynamic Stretches
Burgener Warm Up

Skill:
Hang Power Snatch
Rope Climb

Conditioning:
5 Snatches 95/65
5 Rope climbs
10 Snatches 95/65
4 Rope climbs
15 Snatches 95/65
3 Rope climbs
20 Snatches 95/65
2 Rope Climbs
25 Snatches 95/65
1 Rope Climb

*Scaling options: 3 pulls from the floor=1 Rope climb, scale weight if necessary.

Sunday, 3/29/2015 WOD

“In life, there are no shortcuts to joy. Anything that is worth pursuing requires us to suffer just a little bit.” – Chris Burkard

Warm up:
CFTE Dynamic Stretches
Agility Movements

Conditioning:
20 – 15 – 10 – 5 – 10 – 15 – 20
Mountain Climbers (per leg)
Med Ball Situps with Wall Toss 20/14
Rocket Jacks
Russian Twists with Med Ball (per side)
Ball Slams

Saturday, 3/28/2015 WOD

“Motivation get you going and habit gets you there.”  -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
6 Minute AMRAP:
12 Hand Release Push-Ups
12 Air Squats
12 Tuck-Ups
Conditioning:
12 Minute AMRAP:
6 Front Squats 95/65
12 Bar Facing Burpees
*Rest 3 Minutes*
12 Minute AMRAP:
6 Push Press 95/65
12 V-Ups

12:00pm We will Host Workout 15.5

Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Friday, 3/27/2015 WOD

“You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action.” – Tony Robbins

 

Warm up:
CFTE Dynamic Stretches
8 Minute AMRAP:
5 Jump-ups for a Single Toes To Bar at a time (Scale 5 standard TTB)
5 Snatch Grip Shrugs 135/95


Skill:

Medicine Ball Squat Clean

Conditioning:
10 Minutes of:
15 Medball Squat Cleans 20/14
20 ” Around the Worlds” (10 per direction) 45/25 plate

Followed by:

15 Minute AMRAP:
Athlete can choose two of the following four exercises:
6 Pull-ups
8 Push-ups
10 Sit-ups
12 Squats

Coaches note:  *Once the choice of exercises is made it cannot be changed

Thursday, 3/26/2015 WOD

“If I am committed, there is always a way. If you are committed, there is always a way.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
Tabata 4 Rounds:
20 Hollow Body Rolls
10 Hollow Rocks

Skill:
Handstand Push-up
In 15 minutes, acquire a handstand against the wall and potentially performing a handstand pushup. For athletes who can perform handstand pushups they will attempt and practice deficit handstand pushups. All movements are strict with no kipping allowed.

Conditioning:
15 Minutes:
Rowing for Maximum Wattage:
Each athlete will perform 7 strokes for maximum wattage. During time between attempts, athletes will hold either the hollow body position and /or the handstand position. Minimum rest between attempts is 30 seconds. Maximum rest between sets is one minute unless rowers are unavailable.

Cash Out!
Tabata 8 Intervals
Bent over Medball Chest Passes to Floor

Wednesday, 3/25/2015 WOD

“A goal is not always meant to be reached, it often serves simply as something to aim at.” -Bruce Lee

Warm up:
CFTE Dynamic Stretches
7 Minutes:
1 Minute on/15 Seconds Off of:
Coaches Surprise 🙂

Skill:
WOD Review

Core:
10 Minute Max Reps Partner Weighted Sit-ups With Med Ball 20/14
Partner Holds Feet and Alternate Every 2 Minutes

Conditioning:
12 Minutes AMRAP:
12 Hang Power Cleans 95/55
12 Push-ups Off Barbell

Cash out:
75 Bridges With Feet on Barbell Holding Medball 20/14

Tuesday, 3/24/2015 WOD

“We build emotional, mental and spiritual capacity in precisely the same way that we build physical capacity.”- Jim Loehr

Warm up:
CFTE Dynamic Stretches
5 Minute AMRAP:
5 Dowel Shoulder Pass Throughs
5 Tuck Jumps
5 Plank Lifts

Skill:
Rack Thruster

Strength:
30 Minutes:
Rack Thruster
Warm up Sets 10-9 -8-7-6
True Strength 5-5-5-5-5

Conditioning:
Run 1 mile *Weather Permitting
Or
10 Minute Jump Rope Singles

Monday, 3/23/2015 WOD

“We are what we repeatedly do.Excellence, then, is not an act, but a habit.” -Aristotle

Warm Up:
CFTE Dynamic Stretches
5 Minutes:
Flutter kicks

Skill:
WOD Review

Conditioning:
20 Minute AMRAP:
10 “Minefield” Burpees
10 “Finger off the Trigger” Deadlifts From Blocks 145/85

Cash out:
7 Minutes:
Running in Place Dowel Overhead