Monday, 2/29/2016 WOD

“Mistakes are proof that youre trying.”- Anonymous

Warm up:
CFTE Dynamic Stretches
100 Jumping Jacks
100 Long Strides

Tabata:
Alternating Intervals of:
Hang Position Hold
Pushups off the Bar

Skill:
Single Arm Kettlebells Thruster
Single Arm Jumping Pull-ups

Conditioning:
20 Minute Cap:
21-15-9
Single Arm Kettlebells Thruster  (Right/Left) 24kgs/16kgs
Single Arm Jumping Pull-ups (Right/Left)

Cash out:
100 Tuck Jumps

Sunday, 2/28/2016 WOD

“Don’t be afraid to start over. It’s a brand new opportunity to rebuild what you truly want.”-Unknown
Warm Up:
CFTE Dynamic Stretches
Agility Work
Conditioning:
For Time:
100 Double-Unders/300 Singles
40 Box Jumps (24″/20″)
40 Sit-Ups
4 Wall Climbs
75 Double-Unders/225 Singles
30 Box Jumps (24″/20″)
30 Sit-Ups
3 Wall Climbs
50 Double-Unders/150 Singles
20 Box Jumps (24″/20″)
20 Sit-Ups
2 Wall Climbs
25 Double-Unders/75 Singles
10 Box Jumps (24″/20″)
10 Sit-Ups
1 Wall Climb

Saturday, 2/27/2016 WOD

“I may never be the strongest. I may not be the fastest, but I work the hardest.” – Rich Froning
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Air Squats
10 Good Mornings
10 Sit-Ups
Conditioning:
20 Minute AMRAP:
10 Sumo Deadlift High Pulls (24kg/16kg)
15 Kettle Bell Swings
15 Goblet Squats
10 Russian Twists (Per Side)

*One Kettle Bell Will Be Used For The Entire Workout

Workout 16.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 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)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

Friday, 2/26/2016 WOD

“The greatest difficulty is the mental resistance to things that arise, and the underlying assumption that they should not.” – Eckhart Tolle

Warm up:
CFTE Dynamic Stretches
2 Rounds:
10 Lunges Total
8 Burpees
4 Pull-ups

Workout Prep:
Perform 5 Reps for the workout below at Rx or appropriate weight for you. Those members that scheduled CrossFit Open 16.1 for today, will perform CrossFit Open 16.1.

Conditioning:
20 Minute AMRAP:
5 Pull-ups
10 Stationary Overhead Lunges With Plate 45/35
15 Burpees

or

Conditioning:
CrossFit Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 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)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Thursday, 2/25/2016 WOD

“Winning isn’t everything but the will to win is.” – Vince Lombardi

Warm up:
CFTE Dynamic Stretches
2 Rounds Length of the Gym:
Bear Crawl
Burped Broad Jumps
Crab Walk
Inch Worms
Followed by:
Agility Ladder

Strength:
In 15 Minutes establish a 3 Rep Max Floor Press

Conditioning:
5 Rounds for time:
10 Floor Press 135/95
10 Toes to Bar
10 Burpees Over Bar

Wednesday, 2/24/2016 WOD

“Being healthy is feeling the same way as little children feel. Little children are bursting with energy every day. You have the opportunity to feel this way and to become a better you – the answer is CrossFit TE.” – Rhonda Byrne & Coach Tone

 

Warm up:
CFTE Dynamic Stretches
Group 1: 500 Meter Row
Group 2: Ab Mat Sit-ups
While Group 1 is performing 500 meter row, group 2 is performing ab mat sit-ups AMRAP.

Skill:
Review Bear Complex

Strength:
In 20 Minutes, perform a 1 rep max Bear Complex

Conditioning:
“Death By Clean and Jerk”
Minute 1 – 1 Rep 115/75
Minute 2 – 2 Reps 115/75
Minute 3 – 3 Reps  115/75
Minute 4 – 4 Reps 115/75
Minute 5 – 5 Reps 115/75
Etc…

Tuesday, 2/23/2016 WOD

“There is a ten-year window of improvement in CrossFit regardless of age. Optimizing physical capacity requires training at unsustainable intensities.” – Greg Glassman

Warm up:
CFTE Dynamic Stretches


Skill:

Spend 15 Minutes Reviewing the Turkish Get up & Kettle Bell Snatch

Workout Prep:
Spend 10 Minutes Building up to Rx weight or appropriate weight for Workout Below

Conditioning:
20 Minute AMRAP:
10 Turkish Get ups 24kgs/16kgs (5 Right Arm/5 Left Arm does not have to be alternating)
10 Kettlebell Snatches With Over Head Squat After Fully Locked Out 24kgs/16kgs (5 Right Arm/5 Left Arm does not have to be alternating)
20 Kettlebell Swings 24kgs/16kgs

Note: Use the same Kettlebell for all the movements

Monday, 2/22/2016 WOD

“Realize deeply that the present moment is all you have. Make the NOW the primary focus.” Eckart Tolle 


Warm up:
CFTE Dynamic Stretches
2 Rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Then:
3 Minutes of Double Under Practice

Skill:
Muscle Up
Spend 15 Minutes reviewing Muscle Up Progression

Conditioning:
“CrossFit Open 13.3”
12 Minute AMRAP:
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups

Scaling options:
Muscle ups: 3 Pull-ups + 3 Ring Dips
Double Unders: Triple Singles

Sunday, 2/21/2016 WOD

“The secret of change is to focus all of your energy, not on fighting the old, but building the new.” -Socrates 
Warm Up:
CFTE Dynamic Stretches
4 Minutes Of Coaches Call Out
Conditioning:
“Tabata”
Station 1: Ring Rows
Station 2: Row For Max Calories
Station 3: Bicep Curls With a Barbell (45lbs/35lbs)
Station 4: Ground To Overhead With a Plate (45lbs/25lbs)
*1 Minute Rest Between Stations
Cash Out:
Benchmark!
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups

Saturday, 2/20/2016 WOD

 

“You don’t have to be great to start, but you have to start to be great.” -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
6 Minute Abs:
Tuck-Ups
Flutter Kicks
V-Ups
Reverse Crunches
Sit-Ups
Plank Hold
Skill:
Thruster
Conditioning:
“Crossfit Open Workout 14.5”
For Time:
21-18-15-12-9-6-3
Thrusters (95lbs/65lbs)
Burpees Over The Barbell