Monday, 10/31/2016 WOD

“No matter what it looks like – getting here was the hardest part. Good job” – Coach Dennis

 

Warm up:
CFTE Dynamic Stretches
5 Minute Cap:
1 Minute to perform 100 jumping jacks.
*For every rep under quota, the athlete will perform 1 burpee. When burpees are done, athletes do situps until everyone is done.

Skill:
Bent Row/Shrug

Strength:
Partner WOD
12 Minute AMRAP:
Partner 1- max reps Bent Row/Shrug 95/55
Partner 2- Air Squat Hold

Conditioning:
5 Minute AMRAP:
4 Mountain Climbers/ 1 Push-up

Rest 1 min

5  Minute AMRAP:
1 Pull-up/ 1 Toes to bar

Rest 1 min

5 Minute AMRAP:
Wallball Oblique Throws 20/14

Cash out:
Tabata:
Overhead Squats with Medball 20/14

Sunday, 10/30/2016 WOD

“Difficult roads often lead to beautiful destinations.”- Anonymous

Warm-up:
CFTE Dynamic Stretches
6 minute Abs:
Tuck-ups
Sit-ups
Hollow Rocks
Reverse Crunches
Flutter Kicks
Russian Twists with KB

Skill:
WOD Review/ Set-up

Conditioning:
4 Rounds For Time:
800 Meter Run
25 KB Swings (24kgs./16kgs.)
25 Ring Rows

Saturday, 10/29/2016 WOD

“Each moment describes who you are, and gives you the opportunity to decide if that’s who you want to be.” – BDS


For classes: 8am, 9am, 10am:

Warm up:
CFTE Dynamic Stretches

Skill:
Clean & Jerk

Conditioning:
Benchmark!
Grace
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or best weight and post time and load to comments.

“The best way to predict your future is to create it.” – Abraham Lincoln

CFTE THROWDOWN @ 12PM:

WOD 1: “Does the Weight Add Up?”
WOD 2: “The Girls”
WOD 3: “20 Min AMRAP”
 

Friday, 10/28/2016 WOD

“I will not walk backward in life.” – J.R.R. Tolkien

Warm up:
CFTE Dynamic Stretches
400 Meter Run

Strength:
Split Jerk
Find a heavy set of 2 with proper form
*if Split jerk is too advanced, push jerk may be substituted

Conditioning:
5 Rounds for time of:
50 Double Unders
15 Wall Balls 20/14
10 Burpees
5 Pull-ups

Scaling options:
Double under = triple the amount of singles
Pull-ups = Ring Rows (no bands, no jumping pullups)

Thursday, 10/27/2016 WOD

“Ever tried. Ever failed. No matter. Try again. Fail gain. Fail better” – Samuel Beckett

Warm up:
CFTE Dynamic Stretches
5-7 Mins of Foam Roll and Lacrosse Ball

Strength:
Strict Seated Dumbbell Press
10×3
Use a Heavy set of Dumbbell that can be pressed overhead with proper form.

Conditioning:
“Tabata-mania”
8 sets of 20 seconds work, 10 seconds rest
Dumbbell Flies
Pulse Lunges
Triceps Kickbacks
Mountain Climbers
Bicep Curls

Cash out:
20 Sit ups
40 V-ups
60 Tuck ups

THIS SATURDAY IS BARBELLS FOR BOOBS 8AM,9AM, 10AM, AND OUR THROWDOWN AT 12PM. THE TEAMS ARE SET!! SEE YOU ALL THERE!

Wednesday, 10/26/2016 WOD

“We all have an unsuspected reserve of strength inside that emerges when life puts us to the test” – Isabel Allende

 

Warm up:
CFTE Dynamic Stretches
Squat Therapy 6×5

Strength:
Front squat
5×10
25 Minute Cap, Increase weight after each set

Conditioning:

CrossFit Games Open Workout 15.4
8 min AMRAP:
3 Handstand Pushups
3 Cleans (185/125lbs)
6 Handstand Pushups
3 Cleans
9 Handstand Pushups
3 Cleans
12 Handstand pushups
6 cleans
18 Handstand pushups
6 cleans
21 Handstand pushups
9 cleans
Etc… adding 3 reps to the HSPU each round and 3 reps to the clean every 3 rounds

Scaling options:
HSPU / Pike pushup from a box or from the ground *cleans are power cleans

Tuesday, 10/25/2016 WOD

“Only when we are brave enough to explore the darkness will we discover the infinite power of our light” – Brene Brown


Warm up:

CFTE Dynamic Stretches
Tabata core
2 Rounds each of:
Tuck ups
Hollow holds
Leg raises to a 45 degree angle

Skill:
Dumbbell Snatch
Pistol Squats

Conditioning:
5 Rounds for time
10 Push ups
10 Pistol Squats (total)
10 Dumbbell Snatches (each arm) 45lbs/25lbs
10 Tuck ups

Cash out:
Handstand Progression
5 Attempts, 30 seconds rest between each attempt
*kick up to the wall, free standing, handstand hold, handstand walks.

Monday, 10/24/2016 WOD

“Fate whispers to the warrior ‘you cannot withstand the storm’ and the warrior whispers back ‘I am the storm.” -Unknown

 

 

Warm up:
CFTE Dynamic Stretches
Agility ladder/ banded agility drills

Strength:
Overhead Squat
In 20 minutes, build to a heavy set of 3 with proper form that’s when your sets will start
4×3

Conditioning:
20 Minute EMOM of:
Even: 5 Overhead Squats (115/85)
Odd: 30 Double Unders or 60 singles

Sunday, 10/23/2016 WOD

“The secret of getting ahead is getting started.” – Mark Twain

Happy Anniversary Mom and Dad! 

Warm up:
CFTE Dynamic Stretches
2 Rounds:
10 Push-ups
20 Jumping Jacks
30 Single Jump Ropes

Skill:
WOD Review/ Set-up

Conditioning: 
15 minute AMRAP:
40 Sit-ups
30 Double Unders
20 Dumbbell Step-ups (45lbs./25lbs.)
10 KB Goblet Squats (24kgs./16kgs.)

Rest 3 minutes

Then:
Death by Pull-ups
-With a continuously running clock perform one pull-up the first minute, two the second minute, three the third minute etc., until failure.

Saturday, 10/22/2016 WOD

“Live life fully while you’re here. Experience everything. Take care of yourself and your friends. Have fun, be crazy, be weird. Go out and screw up! You’re going to anyway. So you might as well enjoy the process. Take the opportunity to learn from your mistakes. Find the cause of your problem and eliminate it. Don’t try to be perfect; just be an excellent example of being human.” – Tony Robbins
Warm Up:
CFTE Dynamic Stretches
10 Minutes:
Foam Roll/Lax Ball
Conditioning:
24 Minute EMOM:
Minute 1: Row For Calories
Minute 2: Wall Balls (20lbs/14lbs)
Minute 3: Dumbbell Push Press (45lbs/25lbs)
Minute 4: Rest
Cash Out:
“Tabata”
4 Rounds:
Hollow Holds
4 Rounds:
Hollow Rocks