Saturday, 07/08/2017 WOD

BEACH WOD TODAY!!! REPORT TO JONES BEACH, FIELD 6 – 8am!!!!

 

Monday, 07/03/2017 WOD

“Decide where you want to be and don’t stop until you get there.”   -Unknown

Warm-Up:
CFTE Dynamic Stretches
2 Rounds of:
5 Chin-ups
10 Push-ups
10 Supermans

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

Conditioning:
5 Rounds for time:
20 Ring Push-ups
20 Hang Power Cleans (115lbs/75lbs)
20 Tuck-ups

 

*Scaling for Ring Push-ups: Deficit Push-ups with plates for more stability or you’re most challenging Push-up. For example, if you have modified push-ups aim for regular push-ups and if you have regular push-ups aim for Hand Release Push-ups.

 

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.

Sunday, 9/28/2014 WOD

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” – Anatole France

Warm up:
CFTE Dynamic Stretches
5 Mins of Foam Roll
WOD Review and Set up

Skill:
Handstand Push-up

Conditioning:
800 Meter Run
5 Handstand Push-ups
10 Hang Power Cleans 115lbs/75lbs
15 Wall Balls 20lbs/14lbs
20 Box Jumps 24″/20″
15 Wall Balls 20lbs/14lbs
10 Hang Power Cleans 115lbs/75lbs
5 Handstand Push-ups
800 Meter Run

Saturday, 9/13/2014 WOD

“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time.” – Thomas A. Edison

Warm up:
CFTE Dynamic Stretches
4 Tabata Intervals of Air Squats
2 Tabata Intervals of Push-ups
4 Tabata Intervals of Long Strides

Skill WOD:
Single Leg Squats on Plyo-box (Controlled Step Downs)
4 Rounds:
10 Single Leg Squats per Leg

Strength:
Floor Press:
Establish a Minimal Strength Standard in 15 Minutes

Conditioning:
10 Minute AMRAP:
200 Meter Burst Running at 10 Stride Intervals
10 Squat Thrust Kettlebell Swings (light weight)

Friday, 9/12/2014 WOD

“There is a huge difference between achieving to be happy and happily achieving.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
5 Minute AMRAP
7 Wall Balls
7 Burpees

Conditioning:
15 Minute AMRAp
10 Thrusters 95lbs/55lbs
30 Jump Over Bar
10 Toes to Bar

Group Cash Out:
One Athlete will perform three bear crawls across the gym while the rest perform jumping jacks. As soon as the Athlete completes his/her third bear crawl, the next person in line begins their crawls and the other Athlete gets in line and does jumping jacks.

Thursday, 9/4/2014 WOD

“It is not what we get. But who we become, what we contribute… that gives meaning to our lives.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
Burgener Warm up

 

Skill:
Snatch Pull
30 Pulls with Bar 45lbs/35lbs
WOD Review
Build to Rx weight for workout below or an appropriate weight for you

 

Conditioning:
30 Deficit Dead Lifts Standing on 45lb Plates 135lbs/95lbs
Rest 3 Minutes
30 Overhead Squats 95lbs/65lbs
Rest 3 Minutes
30 Hang Power Snatches 75lbs/55lbs

Sunday, 8/31/2014 WOD

” Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman

Warm up:
CFTE Dynamic Stretches 
6 Minute Abs:
Sit ups 
Reverse Crunches 
Tuck ups
V-ups
Flutter Kicks
Hollow Holds

Skill:
Sumo Deadlift High Pull with Medicine Ball

Conditioning:
5 Rounds for Time:
10 Wall Balls 20lbs/14lbs
10 Sumo Deadlift High Pulls with Medicine Ball  20lbs/14lbs
10 Russian Twists with Medicine Ball
10 Box Jumps 24″/20″

Saturday, 8/30/2014 WOD

“Are you committed to excellence to everything you think and say and do?  Do not confuse excellence with perfection. The first is possible to achieve, the second is probably not.” – Neale Donald Walsch

Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Pike Push-ups
10 Jump Squats
15 Situps

WOD Review: There are 5 stations at which the athlete will work for 1 minute. There is no rest between each station. There will be a 1 minute rest between each round for a total of 3 rounds.

Conditioning:
3 Rounds of:
Station 1: Row for Calories
Station 2: Handstand Holds / Plate Overhead 45lbs/25lbs
Station 3: Jumping Squats with Barbell 45lbs/35lbs
Station 4: Ring Rows
Station 5: Hollow Rocks

After the final round (3rd round), there will be a 1 minute rest,
followed by an 800 meter run

 

Sunday, 8/24/2014 WOD

“You have all the mental sand physical tools you need to actualize any dream you’ve ever had.” Wayne Dyer

Warm up:

CFTE Dynamic Stretches 
Agility ladder
2 Rounds:
10 Push ups 
10 Sit ups 
10 Air Squats 

Skill:
Front Squat

Conditioning:
200 Meter Run
1,2,3,4,5,6,7,8,9,10 
200 Meter Run
10,9,8,7,6,5,4,3,2,1
200 Meter Run
Front Squat 95/65
Bar over Burpees