Friday, 03/31/2017 WOD

“Choose to make a difference. Choose to create your world as you desire. Choose to live your mission. Choose to be the change.” – Bruce D. Schneider 

Warm Up:
CFTE Dynamic Stretches
10 Lateral Tuck Jump Burpees (Side to Side)
10 Hollow Rocks
10 Lateral Tuck Jump Burpees (Side to Side)
10 Supermans

Team Drill:
Bear Crawl Relay with Slam Ball 25lbs
The first Athlete starts at one end of the gym in bear crawl position and pushes slam ball to the other side of the gym alternating their arms to push the ball. Once the athlete makes it to the end of the gym, he or she tags the next athlete and goes to the end of the line. This process continues until each athlete completes 2 full relays. 4 Athletes per relay.

Skill:
5 Miutes:
Man maker review

Conditioning:
In teams of 2, complete:
50 man makers
One partner works at a time, the other partner holds a KB in the goblet position. 24kgs/16kgs

Thursday, 03/30/2017 WOD

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
200 Meter Run
Followed by:
Tabata:
Jumping Lunges
Hollow Rocks
Jumping Pull-ups
Sit-ups

Conditioning:
3 Rounds for time of:
800 Meter Run
10 Chest to Bar Pull-ups
25 Sit-ups
Rest 1 Minute

Record Best Time in WODIFY

Wednesday, 03/29/2017 WOD

“What you truly care about are results. What is the outcome that you’re after” – Tony Robbins

 

 

Warm up:
CFTE Dynamic Stretches
2 Minutes of Double Under Practice

Strength:
Deadlift
In 15 Minutes, establish a 3 rep max

Conditioning:
Part 1:
3-6-9-12-15 reps for time of:
Deadlifts (225lbs/155lbs)
Supermans

Part 2:
21-15-9 reps for time of:
V-ups
Calorie row

Part 3:
For time:
200 double unders
1 minute rest
100 double unders

Tuesday, 3/28/2017 WOD

“Lives can change!” – Coach Tone

Warm up:
CFTE Dynamic Stretches
2 Mins of: Shoulder Mobility with Dowel
2 Mins (each shoulder) of: Shoulder Mobility with Lax Ball

Strength:
Strict Press
In 15 Minutes establish a 1 Rep Max

Workout Prep:
Spend 5-7 Minutes Practicing the movements below

Conditioning:
4 Rounds for time of:
Partner 1: 3 Rope Climbs
Partner 2: Ground to Overhead with Plate (45lbs/35lbs)
Partner 3: Wall climbs

Scaling options:
5 Ring Rows = 1 Rope Climb
2 Inch worm Push-ups = 1 Wall Climb
3 Pike Push-ups = 1 Wall Climb

 

Monday, 03/27/2017 WOD

“Setting an example is not the main means of influencing others: it is the only means” – Albert Eisnstein

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
10 Air Squats
10 Supermans
10 Hollow Rocks

Workout Prep:
Spend 10 Minutes Reviewing the Movements/Warming up for WOD Below

Conditioning:
Part 1:
In teams of 3, complete 5 rounds for maximum repetitions of:
1 minute of Front Squats (135lbs/95lbs)
1 minute of Dumbbell box step ups (30lbs/15lbs)
1 minute of Kettlebell sumo deadlift high pull (24kg/16kg)
1 minute of rest

Part 2:
Every minute on the minute for 10 minutes:
6 toes to bar + 6 power cleans (135lbs/95lbs)

 

 

Sunday, 03/26/2017 WOD

“How people treat you is their karma; how you react is yours.” – Dr. Wayne Dyer
Warm up:
CFTE Dynamic Stretches
3 Rounds
10 Hand Release Push-ups
15 Sit-ups
10 Ring Rows
Strength:
Bench Press
20 mins, work up to 5RM
Conditioning:
“Death by Burpees”
EMOM, starting with 1 burpee and increasing by 1 burpee each min, until faillure.
Ex: min 0-1: 1 burpee, min 1-2: 2 burpees, min 2-3: 3 burpees, etc.. until failure

Saturday, 03/25/2017 WOD

“The words that we attach to our experience become our experience. ” – Tony Robbins

 

Warm up:
CFTE Dynamic Stretches

Workout Prep:
Review/Warm up the Movements

Conditioning:
CROSSFIT OPEN WORKOUT 17.5 Rx’d (Ages 16-54)
10 rounds for time of:
9 thrusters
35 double-unders

M95lb. F65lb.

NOTES

This workout begins with the barbell on the oor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout.

Friday, 03/24/2017 WOD

“Action is the most important key to any success.” – Tony Robbins
 
Warm up:
CFTE Dynamic Stretches
Agility work:
Bear Crawl 2x
Duck Walk 2x
Broad Jump 2x
High Knees 2x
Skill:
WOD Review/Set-up
Run through movements
Conditioning:
4 Rounds for time:
25 Slam Balls 25/15
15 Pull-ups
25 American KB Swings 24kg/16kg
15 Tuck-ups
CASHOUT:
100 Mountain Climbers

Thursday, 03/23/2017 WOD

“Hard work beats talent, when talent doen’t work hard.” – Tim Notke

 

Warm Up:
CFTE Dynamic Stretches
2 Mins of: LAX Ball – Shoulder Circuit
2 Mins of: Dowel – Shoulder Circuit
4 Minutes of: LAX Ball – Gluts/Lower Back Roll Out (2 Minutes per Glut)

Workout Prep:
3 sets of:
3 handstand push ups
5 ring dips
7 push ups
Rest 60 seconds between sets.

Conditioning:
Hero WOD!
“JT”
21-15-9 reps for time of:
Handstand push ups
Ring dips
Push ups

Modifications:
HSPU: pike hspu on box
Ring dips: straight bar or bench dips

Cash out/Accessory:
After class, complete 3 rounds of a max effort hollow hold.

Wednesday, 03/22/2017 WOD

“The harder I work, the luckier I get.” – Samuel Goldwyn
Warm up:
CFTE Dynamic Stretches
1 min: Row
1 min: Plank Hold
1 min: Air Squats
Strength:
Back Squat
In 15-20 mins, work up to a 3RM
10 Sit-ups between each set
Conditioning:
8 min EMOM:
Even: 20 DB Lunges (total) 50/35
Odd: 15 Box Jumps 24/20
-Rest 2mins-
8 min EMOM:
Even: Max Calorie Row
Odd: 30 Russian Twists (total)