Sunday, 5/31/2015 WOD

“In order to produce the most profound and rapid improvements in the quality of your life, you must shift, change, or expand your identity.”  -Tony Robbins
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
50 Jumping Jacks
15 Ring Rows
15 Push-Ups
15 Tuck-Jumps
Conditioning:
20 Minute AMRAP:
50 Double-Unders
25 Deficit Push-Ups
20 Pull-Ups
15 Box Jumps 24″/20″
Cash Out:
100 Sit-Ups

Saturday, 5/30/2015 WOD

“The minute you begin to do what you want to do, it’s a different kind of life.” – Buckminster Fuller
 
Warm up:
CFTE Dynamic Stretches
5 Minute AMRAP
5 Pushups
10 Butterfly Situps
15 Overhead Squats w/ Dowel

 

Conditioning:
25 Minute AMRAP
30 Wall Balls
15 Power Snatch 75/55
30 V-Ups
30 Ball Slams
Cash out:
; )

Friday, 5/29/2015 WOD

“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.” – Arthur Ashe

Warm up:
CFTE Dynamic Stretches
2 Rounds
100 Singles
20 Tuckups
15 Good Mornings
20 Pushups
15 Ring Rows

 

Conditioning:
Hero WOD
“Doc”
5 Rounds for time
400 Meter Run
21 Deadlifts 135/95
21 Burpees Over Bar
21 Pullups
21 Back Squats

 

This workout was created in memory of Spc. John Dawson, 22, of Whitinsville, MA, who was killed while on an escort mission in Jalalabad, Afghanistan on April 8, 2015.  He was born in Worchester, MA on June 21, 1992.  He graduated from Blackstone Valley Regional Technical High School in Upton on 2010. He went to Massachusetts Maritime Academy in Buzzards Bay and Quinsigamond Community College before enlisting in the Army in 2012.  Dawson was a combat medic assigned to the First Squadron, 33d Cavalry Regiment, Third Brigade Combat Team, 101st Airborne Division, according to the Department of Defense.
Dawson’s awards include the Bronze Star, Purple Heart, Army Commendation Medal with V Device, the Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal, the Combat Action Badge.
He was known as “Doc” or “Doc Dawson”

Thursday, 5/28/2015 WOD

“We either make ourselves miserable or make ourselves strong. The amount of work is the same.” – Carlos Castenada

Warm up:
CFTE Dynamic Stretches
2 Rounds
50 Jumping Jacks
25 Situps with rotation
10 Pike Pushups
 

Conditioning:
100 Double Unders
5 Strict Ring Dips
25 Medball Russian Twists 20/14 (total)
5 Strict HSPU

75 Double Unders
10 Strict Ring Dips
50 MB Russian Twists
10 Strict HSPU

50 Double Unders
15 Strict Ring Dips
75 Russian Twists
15 Strict HSPU

25 Double Unders
20 Strict Ring Dips
100 Russian Twists
20 Strict HSPU

Wednesday, 5/27/2015 WOD

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.” – Jim Rohn

Warm up:
CFTE Dynamic Stretches
Spend 5 Minutes working on jump rope agility. The goal is to accumulate 3 unbroken rounds of:
– 10 Right Leg Singles
– 10 Left Leg Singles
– 10 Running in Place
– 10 Singles
– 10 Doubles
Conditioning:
With a 30 minute running clock complete the following:
75 Rocket Jacks
Followed by:
50 – 40 – 30 – 20 – 10
Mountain Climbers
Kettbell Swings 24/16
– Rest 3 Minutes –
10 – 20 – 30 – 40 – 50
Lateral Step Overs on box 20/18
Ab Mat Sit-ups
Followed by:
75 Rocket Jacks

Tuesday, 5/26/2015 WOD

“The only thing greater than the power of the mind is the courage of the heart.” – John F. Nash Jr. 
Warm up:
CFTE Dynamic Stretches
Tabata – 2 Rounds of each
– Front Squats with bar
– Situps
– Power Cleans with bar
– Double Crunches
– Push Press with bar
– Tuck-Ups
Conditioning:
3 Rounds for Time
15 Box Jumps 30/24
10 Clean and Jerks 155/105

Cash Out:
100 Hollow Rocks

Monday, 5/25/2015 WOD

We will be performing the Hero workout “Murph” to honor fallen Navy SEAL Michael P. Murphy and raise funds for the LT Michael P. Murphy Memorial Scholarship Foundation.

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

…. In a 20lb vest or Body Armour

 

Scaling options for the WOD will be posted on white board. We will have a version of this workout for all to participate. Come on down and Let’s have fun!
 

Here is our schedule and heats for Memorial Day:
7am
9am
11am 

Sunday, 5/24/2015 WOD

“A true leader is not the one with the most followers, but one who creates the most leaders.” -Neale Donald Walsch
Warm Up:
CFTE Dynamic Stretches
25 Jumping Jacks
50 Sit-Ups
500 Meter Row For Time
Conditioning:
“Tabata”
Station 1: Row For Max Calories
Station 2: Mountain Climbers
Station 3: Bicep Curls With Barbell 45/35
Station 4: Tuck-Ups
*There will be a 2 minute rest between stations*

Saturday, 5/23/2015 WOD

“The secret to change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

 
Warm up:
CFTE Dynamic
200 Single-Unders  *After completion of all reps, perform 1 Rocket Jack for every break in the set
30 Situps
20 Pushups
30 Squats
 
Conditioning:

25 Minute AMRAP
2 Thrusters 115/75
2 Toes to Bar
2 Bar Over Burpees
1 Bar Muscle-Up

4 Thrusters
4 Toes to Bar
4 Bar Over Burpees
2 Bar Muscle-Ups

6 Thrusters
6 Toes to Bar
6 Bar Over Burpees
3 Bar Muscle-Ups

Etc…

Friday, 5/22/2015 WOD

“If you want to have more, you have to become more.  For things to change, you have to change.  For things to get better, you have to get better.  For things to improve, you have to improve.  If you grow, everything grows for you.” – Jim Rohn
Warm up:
CFTE Dynamic Stretches
Shoulder Mobility with Dowel
1 min- Overhead Squat with Dowel
1 min- Overhead Lunge with Dowel
1 min- Hollow Body/Superman Rolls
Skill:
– Hang Power Snatch
– Overhead Squat
Strength:
In 20 mins, build up to your 1 rep max Hang Power Snatch
Conditioning:
15 Minute AMRAP:
5 Hang Power Snatches 95/65
5 Overhead Squats 95/65
15 Mountain Climbers (per leg)
**NOTE: The goal is to perform the snatch and overhead squat WITHOUT dropping the weight.  Please keep this in mind when choosing the weight for the WOD 🙂