Sunday, 11/30/2014 WOD

“Have faith in yourself. Think yes, not no. Live life to the full. Never give up.” – Richard Branson

Warm up:
CFTE Dynamic Stretches
4 Minutes:
Coaches Call out:
– Supermans
– Flutter kicks
– Hand Release Push-ups
– Jumping Jacks

Rope Climb

25 Minute AMRAP:
12 Sit-ups
9 Deadlifts 155/105
3 Rope Climbs

Scaling Options:
9 Pike Push-ups
6 Rope Pulls from the ground to standing position

Saturday, 11/29/2014 WOD

“Change is the result of action; it’s the result of practice. Practice makes the master.” – Anonymous

Warm up:
CFTE Dynamic Stretches
Tabata – 2 Rounds each
– Situps
– Ring Jump Squats
– Pushups
– Jumping Lunge with Squat

Athletes will rotate through 5 Stations. Each station will last one minute. There will be four rounds, with a one minute break between each.
Station 1: Row for max distance
Station 2: Strict Press 65/35
Station 3: Lateral Step Overs
Station 5: Toes to Bar

Cash Out: 5 minute Cap
150 Double-Unders/300 Singles

Friday, 11/28/2014 WOD

“Life is not so short that there is always time for courtesy.” – Ralph Waldo Emerson

Warm up:
CFTE Dynamic Stretches
WOD Review

22 Minute AMRAP:
10 Double Squat Wall Balls 20lbs/14lbs
10 Double Push up Burpees
10 Kettlebell Russian Swing Alternate American Swing 24kg/16kg

Followed by:

Team WOD
10 minute AMRAP:
Partner 1: Performs max effort knees to elbows on rope and or rings
Partner 2: Performs ab mat sit-ups
Partners switch when partner one reaches failure

Thursday, 11/27/2014 WOD

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” –William Arthur Ward

We here at CrossFit Total Empowerment, are extremely grateful for each and every one of you.
Class Begins at 8:30 Sharp!  See you all there!  

                                                                         HAPPY THANKSGIVING!

Warm up:
CFTE Dynamic Stretches

Coaches Choice

CFTE 5K Turkey Trot

12 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups

Wednesday, 11/26/2014 WOD

“I slept and dreamt that life was joy -I awoke and saw that life was service – I acted and behold service was joy”- Rabindranath Tagore

Warm up:
CFTE Dynamic Stretches
WOD Review and Light Run Through.


Strength and Stamina:
5 Rounds:
Cleaning the Weight into Position:
10 Front Squat Alternate Thruster 75lbs/55lbs ( try to increase weight every round)
Max Effort Strict Partial Pull-ups in the Bottom Range with Two Attempts.


Agility / Stamina / Cardiovascular / Endurance
7 Minute AMRAP in 30 Second Intervals:
30 Seconds Lateral Jump Over Med Ball
30 Seconds Med Ball Rotation Slams


Cash out:
5 Minutes:
Max Cleans With WOD Weight.

Tuesday, 11/25/2014 WOD

“Everything that is really great and inspiring is created by the individual who can labor in freedom” – Albert Einstein

Warm up:
CFTE Dynamic Stretches
3 Minutes Coaches Call Out:
Jumping Jacks
Air Runners
High Knees
Speed Skaters


Cardiovascular / Endurance / Stamina
Team WOD:
Partner 1:  Runs 1 Mile
Partner 2: Performs Max Effort Shuttle Runs With 30 Seconds Between Efforts.
When partner 1 Returns, Partners Switch Stations.

Rest 3 minutes

Kneeling Underhand Wall Balls With Arms Extended 20lbs/14lbs
Plank Hold on Med Ball During Rest.

Cash Out:
5 Minute Time Cap:
100 Single Leg Jump Rope Per Leg Done Consecutively.

Monday, 11/24/2014 WOD

“Be kind – for everyone you meet is fighting a battle you know nothing about” – Anonymous

Warm up:
CFTE Dynamic Stretches
10 intervals of Vertical Jumps and Push ups During the Rest.

Inline Box Jumps
Dowel Crunches on Med Ball


Coordination / Agility
15 Minute AMRAP:
Inline Box Jumps Length of Gym 24”/18”
Bear Crawl Back to Start Position

Scaling option: Step up and Jump Down

10 Minute AMRAP:
Max Effort Dowel Crunches on Med Ball
Max Effort Dowel Superman’s

Sunday, 11/23/2014 WOD

“Motivation is the fuel, necessary to keep the human engine running.” – Zig Ziglar
Warm up:
CFTE Dynamic Stretches
Agility Work (Coaches Choice)


20 Minute AMRAP:
10 Wall Balls 20lbs/14lbs
20 Squat Thrust on Med Ball
10 Stationary Lunge and Press with Med Ball
20 Sit-ups with Med Ball

Saturday, 11/22/2014 WOD

“When you come out of the storm, you won’t be the same person who walked in.” – Haruki Murakami


Warm up:
CFTE Dynamic Stretches
Tabata – 2 Rounds of each
– Tuck-Ups
– Lunges
– Muscle Cleans w/ Bar 45/35
– Back Squats w/ Bar 45/35

5 Minute EMOM
5 Front squats 135/85
12 Sit-ups
2 Minute Rest (change weight)

5 Minute EMOM
5 Push Press 115/65
15 Double Unders/30 Singles
2 Minute Rest (change weight)

5 Minute EMOM
5 Thrusters 95/55
7 Burpees Over Bar

Friday, 11/21/2014 WOD

“Courage is the capacity to confront what can be imagined.” – Leo Rosten

Warm up:
CFTE Dynamic Stretches
Coach’s Callout:
4 minutes
Air squats
Rocket Jacks
Speed Skaters


“Deck of Cards”
20 min AMRAP:
Spades: Ring Dips
Clubs: Med Ball Squat Cleans (20lbs. /14lbs.)
Hearts: Ground to overhead w/ a plate (45lbs/25lbs)
Diamonds: Mountain Climbers
*Face Cards: 15 Reps
*Jokers: 20 Burpees

Coaches will assign teams based off the size of the class. Once the Athlete picks a card, each Athlete on the team must complete that exercise before they can pick their next card.