Entries by admin

10/24/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching 400 M Run 25 Push Ups 25 Ring Rows Strength Bench Press 20 Minute Cap To Complete Bench Press: 4x 10 In Between Sets Do 10 DB Rows Metcon Metcon (Time) 5 RFT 7 Strict C2B Pull Ups 7 Strict Ring Dips 7 […]

Tuesday, 10/24/2017 WOD

“We are what we repeatedly do. Excellence then is not an act but a habit.” —Aristotle Warm Up: CFTE Dynamic Stretching 400 M Run 25 Push Ups 25 Ring Rows Strength: 20 Minute Cap To Complete Bench Press: 4x 10 In Between Sets Do 10 DB Rows Conditioning: 5 RFT 7 Strict C2B Pull Ups […]

10/23/2017 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Front Rack & Wrist Mobility Strength Front Squat (4×4) 15 Minute Cap Front Squats 4 x 4 Metcon Metcon (Time) For Time: 21-15-9 of Thrusters (95/65) Every Round Do 50 DU/150 Singles Cash out 50 Sit-ups

Monday, 10/23/2017 WOD

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” — Jerry Rice Happy Anniversary, Mom and Dad!   Warm Up: CFTE Dynamic Stretches Front Rack & Wrist Mobility Strength: 15 Minute Cap Front Squats 4 x 4 Conditioning: For Time: 21-15-9 of Thrusters (95/65) Every Round Do 50 DU/150 Singles […]

10/22/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches “Tabata” 4 Rounds Each Of: Tuck-Ups Dumbbell bicep Curls (35lbs/20lbs) Jump Rope (Singles or Double-Unders) Reverse Grip Ring Rows Metcon (AMRAP – Rounds) Conditioning: 25 Minute AMRAP: 10 Chin-Ups 20 Ground To Overhead (45lbs/25lbs) 10 Renegade Rows (Total) (50lbs/35lbs) 20 Overhead Stationary Lunges […]

Sunday, 10/22/2017 WOD

“If you don’t fit into the crowd, maybe you were meant to lead it.” -Josh Miller Warm Up: CFTE Dynamic Stretches “Tabata” 4 Rounds Each Of: Tuck-Ups Dumbbell bicep Curls (35lbs/20lbs) Jump Rope (Singles or Double-Unders) Reverse Grip Ring Rows Conditioning: 25 Minute AMRAP: 10 Chin-Ups 20 Ground To Overhead (45lbs/25lbs) 10 Renegade Rows (Total) […]

10/21/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches WOD Review/Set Up Metcon Partner WOD! For Time: 1 Mile Run Together 100 Ball Slams (25lbs/15lbs) 800 Meter Run Together 150 Wall Balls (20lbs/14lbs) 400 Meter Run Together 150 Box Jumps (24″/20″) 200 Meter Run Together 100 Medball Sit-Ups *While 1 Athlete Works, […]

Saturday, 10/21/2017 WOD

“CrossFit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much about yourself.” – Ben Smith, CrossFit Athlete  Warm Up: CFTE Dynamic Stretches WOD Review/Set Up Conditioning: Partner WOD! For Time: 1 Mile Run Together 100 Ball Slams (25lbs/15lbs) 800 Meter Run Together 150 Wall Balls […]

10/20/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching Review The Wod Strength Deadlift 8 Minute EMOM 3 Deadlifts, No Touch And Go, Ascending Weight Metcon Metcon (Time) 30 Minute Cap 50 DB Deadlifts (50/35) 40 Later Hops Over KB 30 KB Swings (53/35) 20 DB Power Clean (50/35) 10 DB Push Press […]

Friday, 10/20/2017 WOD

“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal”. – Unknown Warm Up: CFTE Dynamic Stretching Review The Wod Strength: 8 Minute EMOM 3 Deadlifts, No Touch And Go, Ascending Weight Conditioning: 30 Minute Cap 50 DB Deadlifts (50/35) 40 Later Hops […]