Entries by admin

02/19/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds: 6 Strict Press (45/35) 9 Good Morning with Bar (45/35) 12 V-Ups Strength 15 Minutes: Work up to a heaving complex: 3 Deadlift + 2 Hang Power Cleans + 1 Push Jerk *Complex must be completed without dropping the bar* Metcon […]

Monday, 02/19/2018 WOD

“Always bear in mind that your own resolution to succeed is more important than any other one thing.” – Abraham Lincoln Happy Birthday, Danielle 🙂 Warm up: CFTE Dynamic Stretches 3 Rounds: 6 Strict Press (45/35) 9 Good Morning with Bar (45/35) 12 V-Ups Strength: 15 Minutes: Work up to a heaving complex: 3 Deadlift […]

02/18/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches “Junkyard Dog” Strength 20 mins: Close Grip Bench Press- Work up to 3RM -10 DB Hammer Curls per arm after each set Metcon Metcon (AMRAP – Rounds) 12 Min AMRAP: 30 Thrusters 75/55 20 Lateral Jumps over Bar 10 KB Swings 24kg/16kg Cash […]

Sunday, 02/18/2018 WOD

“For success, attitude is equally as important as ability.” – Walter Scott Warm up: CFTE Dynamic Stretches “Junkyard Dog” Strength: 20 mins: Close Grip Bench Press- Work up to 3RM -10 DB Hammer Curls per arm after each set Conditioning: 12 Min AMRAP: 30 Thrusters 75/55 20 Lateral Jumps over Bar 10 KB Swings 24kg/16kg […]

02/17/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 2 Rounds: 10 Dowel Pass Throughs 10 Ring Rows 15 Push-Ups 15 Air Squats Strength Back Squat 20 Minutes: Back Squat Establish a 3 Rep Max Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups […]

Saturday, 02/17/2018 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 Warm Up: CFTE Dynamic Stretches 2 Rounds: 10 Dowel Pass Throughs 10 Ring Rows 15 Push-Ups 15 Air Squats Strength: 20 Minutes: Back Squat Establish a 3 Rep Max Conditioning: CrossFit […]

02/16/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 7 mins: Mobility-Foam Roll/Lax Ball Strength Deadlift 15 mins: Working up to a 5RM Deadlift (touch and go) Metcon Metcon (Time) For time: 25 Ring Dips 50 Air Squats (butt to target-use medball) 50 Medball Sit-ups (20/14) 50 Medball Cleans (20/14) 50 Deadlifts […]

Friday, 02/16/2018 WOD

“We should all dream, share our dreams, then go out and make them happen.” – Richard Branson Warm up: CFTE Dynamic Stretches 7 mins: Mobility-Foam Roll/Lax Ball Strength: 15 mins: Working up to a 5RM Deadlift (touch and go) Conditioning: For time: 25 Ring Dips 50 Air Squats (butt to target-use medball) 50 Medball Sit-ups […]

02/15/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Tabata 4 Rounds each: L-hold Hang from Pull-up Bar Supermans Hip Drops Glute Bridges Skill: 5-10 mins: Kip/Beat Swing Metcon Metcon (Time) 5 Rounds for Time: 9 Chest to Bar Pull-ups 15 Box Jumps 21 Double Unders “You miss 100% of the shots […]

Thursday, 02/15/2018 WOD

“You miss 100% of the shots you don’t take.” – Wayne Gretzky  Warm up: CFTE Dynamic Stretches Tabata 4 Rounds each: L-hold Hang from Pull-up Bar Supermans Hip Drops Glute Bridges Skill: 5-10 mins: Kip/Beat Swing Conditioning: 5 Rounds for Time: 9 Chest to Bar Pull-ups 15 Box Jumps 21 Double Unders