Tuesday, 6/30/2015 WOD

“We will be known forever by the tracks we leave.” – Dakota Indian Proberb

Warm up:
CFTE Dynamic Stretches
3 Rounds:
10 Situps
5 Hip Extension Jumps
10 Ring Rows

Workout Prep:
8 Minute EMOM
2 Snatch Grip Deadlifts + 2 High Hang Snatches + 2 Overhead Squats

Conditioning:
Benchmark!
“Isabel”
30 Snatches for time 135/95

Monday, 6/29/2015 WOD

“You need power only if you want to do something harmful. Otherwise, love is enough to get everything done.” – Charlie Chaplin 
Warm up:
CFTE Dynamic Stretches
6 Minutes to complete:
50 Singles
25 Tuck Ups
50 Singles
25 Push-ups
50 Singles
25 Jump Squats
50 Singles
Conditioning:
Benchmark!
“Kelly”
5 Rounds for time:
400 Meter Run
30 Box Jumps 24/20
30 Wall Balls 20/14

Sunday, 6/28/2015 WOD

“Your life is your message to the world. Make sure it’s inspiring.”  – Coach Mike
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Ring Rows
15 Push-Ups
20 Bridges
Conditioning:
25 Minute AMRAP:
10 Kettle Bell Swings 24kg/16kg
15 Toes To Bar
20 Deficit Push-Ups
Cash Out:
25 Sit-Ups
25 Reverse Crunches
25 Flutter Kicks (Per Leg)
25 Hollow Rocks

Saturday, 6/27/2015 WOD

“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.” – Michelangelo
 
Warm up:
CFTE Dynamic Stetches
6 Minutes to complete:
80 Singles
25 Sit-ups
25 Push-ups
25 Squats
80 Singles
Conditioning:
4 Rounds
10 Snatches + Lunge 95/55
10 Box Jumps
– Rest 2 Minutes –
4 Rounds
10 Overhead Squats 95/55
10 Burpees

Friday, 6/26/2015 WOD

“We all have ability. The difference is how we use it.”- Stevie Wonder

Warm up:
CFTE Dynamic Stretches
6 minute Abs
Sit-ups
Tuck-ups
Hip Drops
Reverse Crunches
Hollow Rocks
Plank Hold

Skill:
Spend 15 minutes working on 2 of the following: Your choice of….
Handstand Push-up or hold
Bar or Ring Muscle up
Double under
Kipping Pull-up

Conditioning:
For Time:
75 Double unders
21 Handstand Push-ups
21 Pull-ups

50 Double unders
18 Handstand Push-ups
18 Pull-ups

25 Double unders
15 Handstand Push-ups
15 Pull-ups

50 Double unders
12 Handstand Push-ups
12 Pull-ups

75 Double unders
9 Handstand Push-ups
9 Pull-ups

 

Thursday, 6/25/2015 WOD

“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” -Mother Teresa

 

Warm up:
CFTE Dynamic Stretches
200m run
Tabata:
2 Rounds:
Sit-ups
Air squats
Stationary lunges
Speed skaters

 

Skill:
WOD Review/Set up

 

Conditioning:
Don’t Drop the Ball: Partner WOD!
150 Wallballs 20lbs. /14lbs.
150 Medball Sit-ups 20lbs. /14lbs.
150 Medball Squat Cleans 20lbs. /14lbs.
150 Medball Step-ups 24’’/20’’

***While one partner works the other partner goes on a 200m run with their medball. If any athlete drops their medball, both partners perform a 5 burpee penalty together when the athlete running returns. Both hands must be on the medball when it touches the floor during the sit-ups and squat cleans. One hand or both hands coming off the ball when it is in contact with the ground=5 burpee penalty. Dropping the ball during the wallballs or step-ups also=5 burpee penalty. While one athlete is out on the run the other athlete is performing max effort of the movements. All 150 reps must be completed before moving to the next activity. Once the athlete running returns they will switch off with their partner at the spot their partner left off. If there is a team of 3: 2 athletes work at the same time while the 3rd  athlete goes out for the run. The athlete returning from the run will pick up on the lowest number of reps between the 2 athletes working. For example, if one athlete performs 20 wallballs and another performs 15, the athlete who was running would pick up on 15 wallballs.

 

Wednesday, 6/24/2015 WOD

“Be the hero of your own story.” -Judge Judy 

 

Warm up:
CFTE Dynamic Stretches
3 minutes of Coach’s Call out:
Rocket Jacks
Jump Rope
Hollow Rocks
Sit-ups

 

Skill:
Review of Back Squat, Press and Deadlift.

Conditioning:  
“CrossFit Total”
Back Squat
1-1-1
Press
1-1-1
Deadlift
1-1-1
* The Crossfit Total will test functional strength capacity, it is the sum of the best of three attempts at the Squat, the Press and the Deadlift. The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the Crossfit Total score. You will have 15 minutes to complete your attempts for each lift.

 

Tuesday, 6/23/2015 WOD

“I am climbing a difficult road, but the glory gives me strength.”-Propertius

 

Warm up:
CFTE Dynamic Stretches
Burgener Warm up

 

Skill:
Rope Climb
Wall Climb

 

Conditioning:
30 Minute AMRAP:
1 Rope Climb
5 Hang Cleans 95lbs. /65lbs.
1 Wall Climb

2 Rope Climb
10 Hang Cleans 95lbs. /65lbs.
2 Wall Climbs

3 Rope Climbs
15 Hang Cleans 95lbs. /65 lbs.
3 Wall Climbs

4 Rope Climbs
20 Hang Cleans 95lbs. /65lbs.
4 Wall Climbs

Etc…………

*Complete as many rounds as possible in 30 minutes. Rope Climbs and Wall Climbs increase by 1 rep each round and Hang Cleans increase by 5 reps.

**Scaling for Rope Climbs: 2 pulls from the floor=1 rope climb.

**Scaling for Wall Climbs: Modified Wall Climbs (climb as high as you can), or 5 push-ups for every wall climb

 

Monday, 6/22/2015 WOD

“Excellence is the difference between what I do and what I am capable of.”-Fortune Cookie

Warm up:
CFTE Dynamic Stretches
2 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air squats

Skill:
Workout Prep and Review

Conditioning:
Benchmark!
“The Filthy Fifty”
For time:
50 Box Jumps 24″/20″
50 Jumping Pull-ups
50 Kettlebell Swings 24kgs/16kgs
50 Stationary Lunges
50 Knees to Elbows
50 Push Press 45lbs. /35lbs.
50 Supermans
50 Wallballs 20lbs. /14lbs.
50 Burpees
50 Double unders

Sunday, 6/21/2015 WOD

“Whatever you choose, we’ll always be proud of you. You’re one of a kind!!!  LovYa, DADDEE”

Happy Father’s Day!

 

 

Warm up:
CFTE Dynamic Stretches
2 Rounds:
25 Jumping Jacks
20 Tuck Jumps
15 Bridges
10 Push-Ups
Conditioning:
25 Minute AMRAP:
20 Box Jumps 24″/20″
15 Kettle Bell Swings 24kg/16kg
10 Ring Dips
Cash Out:
Benchmark!
? – Surprise…