Tuesday, 2/28/2017 WOD

“Your only limit is you” – unknown

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
10 Push-ups
10 Ring Rows
10 Sit-ups

Strength:
15 Minute Cap:
Superset
5 sets of 10 reps of
*Bench Press
*Dumbbell Rows

Conditioning: 
3-2-1 Scheme
AMRAP:
3 minutes of push ups
3 minute pull ups
3 minute ab mat sit ups

Rest 1 minute

2 minute push ups
2 minute pull ups
2 minutes ab mat sit up

Rest 1 minute

1 minute push up
1 minute pull up
1 minute ab mat sit ups

Monday, 2/27/2017 WOD

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”-Bruce Lee

Warm up:
CFTE Dynamic Stretches
Shoulder and wrist mobility for rack position
Review the clean

Strength:
12 Minute EMOM:
1 Power Clean+1 Squat Clean +2 Front Squats
Increase weight each set

Conditioning:
“Karen” With 5 Burpees Every 90 Seconds
150 Wall Balls (20lbs/14lbs)
Every 90 Seconds Perform 5 Burpees

Sunday, 2/26/2017 WOD

“The harder you work, the luckier you get.” -Gary Player 
Warm up:
CFTE Dynamic Stretches
Minute ABS:
Reverse Crunches
Leg Raises
Hollow Rocks
Flutter Kicks
Tuck ups
Hip Drops 
 
Skill:
WOD Review: Perform 5 reps of each of the movements below.. 
 
Conditioning:
Tabata:
Pull-ups
Sit-ups
Push-ups
Air Squats
*one minute rest after each exercise.

Saturday, 2/25/2017 WOD

“You do not become good by trying to be good, but by finding the goodness that is already within you, and allowing that goodness to emerge.” – Eckart Tolle 

Warm up:
CFTE Dynamic Stretches

Workout Prep:
10 Minutes:
Run through 17.1 movements as a class and determine if you will be performing WOD as Rx’d or Scaled.

Conditioning:
“CROSSFIT OPEN WORKOUT 17.1”
Rx’d (Ages 16-54)
For time:
10 snatches
15 burpee box jump-overs 20 snatches
15 burpee box jump-overs 30 snatches
15 burpee box jump-overs 40 snatches
15 burpee box jump-overs 50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Check out the Workout here: https://games.crossfit.com/workouts/open/2017

NOTES:
COACHES WILL REVIEW ALL SCALED VERSIONS.

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

Friday, 2/24/2017 WOD

“When you say YES to what is, you become aligned with the power and intelligence of Life itself.” – Eckart Tolle

Warm up:
CFTE Dynamic Stretches
2 Rounds:
200 Meter Run
10 Good Mornings
10 Supermans
10 Air Squats

Strength:
Deadlift
5×5
In 20 Minutes, build to a 5 rep max

Conditioning:
“Running Christine”
3 Rounds for Time:
400 Meter Run
12 Deadlifts (Body Weight/75% Body Weight)
21 Box Jumps (24″/20″)

Thursday, 2/23/2017 WOD

“The source of all abundance is not outside you. It is part of who you are.” – Eckhart Tolle

Warm Up:
CFTE Dynamic Stretches
Bent over row review with Barbell

Strength:
Bent over row
5×5
Build to a 5 rep max in 20 minutes.

Conditioning:
4 Rounds for time:
10 Strict Pull-ups
15 Kettlebell Swings 24kgs/16kgs
20 Hollow Rocks

Cash out:
200 Double Unders

Wednesday, 2/22/2017 WOD

Whatever you think the world is withholding from you, you are withholding from the world.” – Eckart Tolle

Warm up:
CFTE Dynamic Stretches
5 Mins of:
Shoulder Mobility with Dowel and Lax Ball

Strength:
Bench Press 5×5
In 20 Minutes, find your 5 Rep Max

Conditioning:
For Time:
50-40-30-20-10
Push-ups
Ring Dips
Sit-ups

Tuesday, 2/21/2017 WOD

What a liberation to realize that the “voice in my head” is not who I am. Who am I then? The one who sees that.” – Eckhart Tolle

Warm up:
CFTE Dynamic Stretches
2 Minutes of Double Unders (if you dont have doubles, perform singles)
Then:
200 Meter Run
10 Sit-ups
10 Air Squats

Strength:
Back squat
5 sets of 5 reps
In 20 Minutes, work up to a 5 Rep Max

Conditioning:
Complete 4 rounds for time of:
400 Meter Run
50 Air Squats

Chris Spealler and Zach Pine demoing this workout back in 2008:

Monday, 2/20/2017 WOD

“Life is the dancer and you are the dance.” – Eckart Tolle

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
5 Chin-ups (Slow Negative)
5 Burpees
5 Supermans

Strength:
Hang Power Clean
20 Minutes:
5 Sets of 5 Reps.  Build to a 5 Rep Max

Conditioning:
5 Rounds for time:
2 Rope Climbs
20 Hang Power Cleans (115lbs/75lbs)
20 Tuck-ups

Sunday, 2/19/2017 WOD

“Every moment is a fresh beginning.” -T.S. Eliot 
 Warm up:
CFTE Dynamic Stretches
2 Rounds:
15 Jumping Jacks
9 Push-ups
6 Squat Jumps 
 Skill:
WOD Review
 Conditioning:
Hero WOD!
 “Loredo”
6 Rounds for time:
24 Air Squats
24 Push-ups
24 Lunges (total)
400 Meter Run