Entries by admin

12/12/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds: 10 Ring Rows 10 Good Mornings With a Barbell (45lbs/35lbs) 20 Jumping Jacks Skill Kipping Swing/Kipping Pull-Up 10 Minutes: Review and Practice Metcon Metcon (AMRAP – Rounds) 20 Minute AMRAP: 10 Chest Bar To Pull-Ups 20 American Kettlebell Swings (24kgs/16kgs) 30 […]

Tuesday, 12/12/2017 WOD

“Never say never, because limits, like fears, are often just an illusion.” -Michael Jordan Warm Up: CFTE Dynamic Stretches 3 Rounds: 10 Ring Rows 10 Good Mornings With a Barbell (45lbs/35lbs) 20 Jumping Jacks Skill: Kipping Swing/Kipping Pull-Up 10 Minutes: Review and Practice Conditioning: 20 Minute AMRAP: 10 Chest Bar To Pull-Ups 20 American Kettlebell […]

12/11/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Squat Therapy: 3×5 Strength Back Squat 15 Minutes: Back Squat Establish a 3 Rep Max Metcon Metcon (Time) 5 Rounds For Time: 10 Hang Power Cleans (95lbs/65lbs) 10 Front Squats (95lbs/65lbs) 10 Push Presses (95lbs/65lbs) “Whatever you hold in your mind on a […]

Monday, 12/11/2017 WOD

“Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.” -Tony Robbins Warm Up: CFTE Dynamic Stretches Squat Therapy: 3×5 Strength: 15 Minutes: Back Squat Establish a 3 Rep Max Conditioning: 5 Rounds For Time: 10 Hang Power Cleans (95lbs/65lbs) 10 Front Squats (95lbs/65lbs) 10 Push […]

12/10/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 100 Sit-ups Skill: WOD Review/Set-up Metcon Metcon (No Measure) 24 minute EMOM: Minute 1: 15 Dumbbell Skier Swings (30lbs./20lbs.) Minute 2: 30 Second Plank Hold Minute 3: 15 Weighted Step-ups (45lbs./25lbs.) Minute 4: 15 Deficit Push-ups *Rest one minute between rounds. There will […]

Sunday, 12/10/2017 WOD

“Never say the sky is the limit when there are footprints on the moon.” -Unknown Warm-up: CFTE Dynamic Stretches 100 Sit-ups Skill: WOD Review/Set-up Conditioning: 24 minute EMOM: Minute 1: 15 Dumbbell Skier Swings (30lbs./20lbs.) Minute 2: 30 Second Plank Hold Minute 3: 15 Weighted Step-ups (45lbs./25lbs.) Minute 4: 15 Deficit Push-ups *Rest one minute […]

12/09/2017

CrossFit Total Empowerment – CrossFit Warm-up CFTE Dynamic Strecthes Agility Work (Coaches Choice) Metcon Metcon (No Measure) “Tabata” (Max Effort!) Row For Max Calories Ring Rows Bicep Curls With a Barbell (45lbs/35lbs) Tuck-Ups Ground to Overhead (45lbs/25lbs) * 2 Minute Rest Between Each exercise* “The greatest source of happiness is the ability to be grateful […]

Saturday, 12/09/2017 WOD

“The greatest source of happiness is the ability to be grateful at all times.” -Zig Ziglar  Warm Up: CFTE Dynamic Strecthes Agility Work (Coaches Choice) Conditioning: “Tabata” (Max Effort!) Row For Max Calories Ring Rows Bicep Curls With a Barbell (45lbs/35lbs) Tuck-Ups Ground to Overhead (45lbs/25lbs) * 2 Minute Rest Between Each exercise*

12/08/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds of: 1 Min Jumping Jacks 1 Min Dowel Pass Through 10 Walkout Push Ups Strength Bench Press ( 3-3-3-3-3) 15 Minutes: Bench Press 3-3-3-3-3 In Between Sets Perform 10 Seated Side Lateral Shoulder Raises with Dumbbells Metcon Metcon (No Measure) 30 […]

Friday, 12/08/2017 WOD

“Your mind knows nothing but the past. It imagines the future will be just like yesterday, so it makes it decisions based on that. Only your heart can see beyond memory’s horizon.” Neale Donald Walsch Warm Up: CFTE Dynamic Stretches 3 Rounds of: 1 Min Jumping Jacks 1 Min Dowel Pass Through 10 Walkout Push […]