Friday, 7/31/2015 WOD

“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time.” -Thomas Edison
Warm Up:
CFTE Dynamic Stretches
“Tabata”
3 Tabata Rounds of:
– Air Squats
– Reverse Grip Ring Row
– Hand Release Push-ups
– Hollow Body holds
Skill:
WOD Review/Set-up
Conditioning: 
5 Rounds for time of:
200 Meter Run
21 Sumo Deadlift High Pulls 24kg/16kg
15 Goblet Squats 24kg/16kg
12 Chin-ups
CASHOUT: 100 Hollow Rocks

Thursday, 7/30/2015 WOD

“Strive not to be a success, but rather to be of value.”- Albert Einstein
Warm Up:
CFTE Dynamic Stretches
15 Push-ups
20 Hollow Rocks
20 Supermans
25 Air Squats
Skill:
Deadlift: Spend 15 minutes warming up the weight for the WOD.
Conditioning:
20 Minute AMRAP:
5 Deadlifts 225/155
10 Toes to Bar
15 Wall Balls 20/14

Wednesday, 7/29/2015 WOD

“Start doing what’s necessary, then do what’s possible; and suddenly you are doing the impossible. ” – Francis of Assisi

Warm Up:
CFTE Dynamic Stretches
5 Minute Coaches Callout:
– Jumping Jacks
– Lunges
– Flutter Kicks
– Superman’s
– Squat Thrusts

Skill:
WOD Review/Setup

Conditioning:
2 Rounds:
Station 1:  3 Minutes- Max Distance Row
Station 2:  3 Minutes- Burpees
Station 3:  3 Minutes- Plank (5 supermans every time you break plank)
Station 4:  3 Minutes- Double Unders/Singles

**Clock will continuously run. There will be a 3 Minute rest between rounds.

CASHOUT:  800 Meter Indian run with medball as a class 🙂

Tuesday, 7/28/2015 WOD

“Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

Warm Up:
CFTE Dynamic Stretches
200 Meter Run
10 Burpees
10 Stationary Lunges (per leg)
25 Sit-ups

Skill:
WOD Review/Set-up

Conditioning:
8 Minute AMRAP:
15 Kettlebell Swings 24kg/16kg
20 Tuck-ups

-2 Min Rest-

7 Minute AMRAP:
15 Deficit Push-ups
20 Box Jumps 24/20

-2 Min Rest-

6 Minute AMRAP:
15 Kettlebell Thrusters 24kg/16kg
20 Double Unders (60 Singles)

Monday, 7/27/2015 WOD

 “I alone can not change the world, but I can cast a stone across the waters to create many ripple.” – Mother Teresa

Warm up:
CFTE Dynamic Stretches
15 Push-ups
20 Sit- ups
25 Air Squats

Skill:
Squat Clean

Strength:
Spend 20 Minutes Building up to your 1 Rep Max Squat Clean

Conditioning:
For Time:
5 Squat Cleans 185/105
3 Rounds of “Cindy”
4 Squat Cleans
3 Rounds of “Cindy”
3 Squat Cleans
3 Rounds of “Cindy”
2 Squat Cleans
3 Rounds of “Cindy”
1 Squat Clean

Sunday, 7/26/2015 WOD

“Some people want it to happen, some wish it would happen, others make it happen.”-Michael Jordan

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

Skill:
WOD Review

Conditioning:
20 Min Amrap:
200 Meter Run
10 Toes to Bar
15 Goblet Squats 24kgs/16kgs
20 Kettlebell Swings 24kgs/16kgs

Cash out :
100 Hip Drops

Saturday, 7/25/2015 WOD

“Begin to live as though your prayers are already answered.” -Tony Robbins
Warm Up:
CFTE Dynamic Stretches
4 Minutes of Coaches Call Out

Skill:
Agility Work
Conditioning:
15 Minute AMRAP:
5 Strict Press 115/75
10 Burpees Over Barbell
20 Tuck-Ups

Friday, 7/24/2015 WOD

“Kindness is the language which the deaf can hear and the blind can see.” – Mark Twain

 

 

Warm Up:
CFTE Dynamic Stretches
Tabata:
2 Rounds of:
Hand Release Push-ups
Hollow Rocks
Supermans
Squat Jumps

 

 

Skill:
Rope Climb
Spend 10-15 minutes reviewing/practicing the rope climb

 

 

Conditioning:
For time:
200 Meter Run
5 Rope Climbs
21 Wall Balls  20/14
15 Ground to Overhead with plate 45/25
9 Overhead Lunges with plate 45/25 (per leg)

200 Meter Run
4 Rope Climbs
21 Wall Balls  20/14
15 Ground to Overhead with plate 45/25
9 Overhead Lunges with plate 45/25 (per leg)

200 Meter Run
3 Rope Climbs
21 Wall Balls 20/14
15 Ground to Overhead with plate 45/25
9 Overhead Lunges with plate 45/25 (per leg)

200 Meter Run
2 Rope Climbs
21 Wall Balls 20/14
15 Ground to Overhead with plate 45/25
9 Overhead Lunges with plate 45/25 (per leg)

200 Meter Run
1 Rope Climb
21 Wall Balls 20/14
15 Ground to Overhead with plate 45/25
9 Overhead Lunges with plate 45/25 (per leg)

 

 

Scaling Options:
1 Rope Climb = 4 Ring Rows or 2 Rope pulls from the ground

Thursday, 7/23/2015 WOD

“No one can save us but ourselves.  No one can and no one may.  We ourselves must walk the path.” – Buddha
Warm Up:
CFTE Dynamic Stretches
200 Meter Run
10 Ring Rows
15 Push-ups
15 Sit-ups
20 Air Squats
Skill:
WOD Review/Setup
Conditioning:
Benchmark!
“Angie”
For Time:
100 Pullups
100 Pushups
100 Sit-ups
100 Air Squats
CASHOUT:
1000 Meter Run

Wednesday, 7/22/2015 WOD

“Passion is a huge prerequisite to winning. It makes you willing to jump through hoops, go through all the ups and downs and everything in between to reach your goal.” – Kerri Walsh
Warm Up:
CFTE Dynamic Stretches
Shoulder Mobility with Dowel
WOD Review
Strength:
25 Mins: Without dropping the bar, ESPECIALLY FROM THE OVERHEAD POSITION, work up to a 1 rep max of the following complex:
3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to Overhead
Conditioning:
12 Min AMRAP:
9 Deadlifts 135/85
6 Hang Power Cleans 135/85
3 Shoulder to Overhead 135/85
CASH OUT:
100 Sit-ups