Wednesday, 09/30/2015 WOD

“Aim for the moon. If you miss, you may hit a star.” -W. Clement Stone

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

Skill:
WOD Review

Conditioning:
Benchmark!
“Cindy”
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Tuesday, 09/29/2015 WOD

“Don’t downgrade your dream just to fit your reality. Upgrade your conviction to match your destiny.” -John Assaraf

Warm up:
CFTE Dynamic Stretches
2 Tabata rounds:
Good mornings
Sit-ups

Skill:
Deadlift

Strength:
Spend 15 minutes establishing a 3 rep max Deadlift

Conditioning:
200 meter run
27 Deadlifts (205lbs./145lbs.)
400 meter run
21 Deadlifts (205lbs./145lbs.)
800 meter run
15 Deadlifts (205lbs./145lbs.)
1000 meter run
9 Deadlifts (205lbs./145lbs.)

Monday, 09/28/2015 WOD

“Don’t count the days, make the days count.” -Muhammad Ali

Warm up:
CFTE Dynamic Stretches
Burgener Warm up with dowel

Skill:
Hang Power Snatch
Spend 10 minutes reviewing and building up to Rx weight for WOD below

Conditioning:
30 Minute AMRAP:
15 Hang Power Snatches (95lbs./65lbs.)
1 Rope climb (increase by 1 each round)
25 Medball Sit-ups (20lbs./14lbs.)

*Scaling options: 3 pulls from the floor equals one rope climb

Sunday, 09/27/2015 WOD

“When you come to a fork in the road, take it.” -Yogi Berra

Warm-up:
CFTE Dynamic Stretches
2 Rounds:
10 Push-ups
15 Air Squats
20 Sit-ups

Skill:
WOD Review/Set-up

Conditioning:
Fight Gone Bad Style!
3 Rounds:
1 minute: Row
1 minute: Deficit Push-ups
1 minute: Double unders
1 minute: Goblet Squats 24kg/16kg
1 minute: Speed Cleans  75lbs./55 lbs.

In this workout you will move from station to station with a running clock.  The coach will call out when the minute is up to move to the next station.  There will be a one minute rest between rounds.  Score = total reps added from each station plus calories rowed.

Saturday, 09/26/2015 WOD

“Don’t wait for the stars to align. Reach up and arrange them the way you want. -Pharrell Williams
Warm Up:
CFTE Dynamic Stretches
Agility Ladder/Agility Work
Conditioning:
50 Tuck Ups
Followed By:
7 Rounds:
200 Meter Run
10 Box Jumps 24″/20″
15 Kettle Bell Swings 24kg/16kg
3 Wall Climbs
Followed By:
50 Tuck Ups

Friday, 09/25/2015 WOD

“Be brave. Take risks. Nothing can substitute experience.” – Paolo Coelho

Warm up:
CFTE Dynamic Stretches
Tabata:
AbMat situps
Tabata:
Quadreped
Tabata:
Light squat jumps

Skill:
GHD
20 Minutes of Spinal Flexion and Extension – Tutorial and Application

Conditioning:
5 Minutes of
Max Thrusters 135/95
5 Minutes of
Max Pullups/Ring Rows
5 Minutes of
Max Burpees

*No break between movements -Running Clock

Thursday, 09/24/2015 WOD

“Once you replace negative thoughts with positive ones, you’ll start having positive results.”-Willie Nelson

Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up
Strength:
15 Minutes To Establish a 1 Rep Max Floor Press
Skill:
Bent Over Row
Conditioning:
7 Minute AMRAP:
7 Bent Over Rows 135/95
14 Toes To Bar
-Rest 3 Minutes-
7 Minute AMRAP:
7 Floor Press 135/95
14 Mountain Climbers(Per Leg)

Wednesday, 09/23/2015 WOD

“What you do today can improve all your tomorrow’s.” – Ralph Marston

Warm up:
CFTE Dynamic Stretches
6 minute AMRAP:
3 Pull-ups
6 Push-ups
9 Sit-ups
12 Air Squats

Skill:
WOD Review/Set-up

Conditioning:
For time:
Run 800 Meters
120 Double Unders (240 Singles)
100 Air Squats
80 Sit-ups
60 Push-ups
40 Pull-ups
20 Ground to Overhead with Plate 45/25
Run 800 Meters

Tuesday, 09/22/2015 WOD

“When you are enthusiastic about what you do, you feel this positive energy. It’s very simple. – Paulo Coelho


Warm up:
CFTE Dynamic Stretches
Burgener Warm Up with Dowel
Hang Power Clean Progression (empty barbell)

Strength:
Hang Power Clean
Build to 3RM in 15 Minutes

Skill:
WOD Review/ Warm up Rack Lunge with 2-3 sets building to Rx Weight to workout below.

Conditioning:
21-15-9
Power Clean 135/95
Front Rack Lunge 135/95
Ring Dips

Scaling:
Hang Power Cleans & Front Rack Lunge:
Men:  115, 95, 65, 45
Women:  85, 65, 55, 35

Don’t forget to check in on Facebook!  150 gallons of purified water goes to those in need!

Monday, 09/21/2015 WOD

“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.”  – Wayne Dyer

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
High Knees length of the gym
Side Shuffle Right
Side Shuffle Left
Karaoke

Skill:
Wod Review – Review Movements and Strategies

Conditioning:
5 Rounds of 4 Minutes On/1 Minute Off:
200 Meter Run
15 Wall Balls
Max Reps Burpee Box Jumps (24/20) in time remaining.
Post Total Burpee Box Jumps to Comments.

Ex: Athlete Runs 200 Meters and completes 15 Wall Balls in 3:30 seconds, for the next 30 Seconds, she does as many reps as possible of Burpee Box Jumps. Then keep score and post the total number of all 5 rounds to the comments section of this page 🙂

Cashout:
100 Sit-ups

Note: Yoga is this Friday at 7:30pm.  Please be sure to RSVP ASAP – space is limited.  If you don’t have a yoga mat, a towel will work.  $5 for members and $10 for non members.