Entries by admin

02/14/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 1 min: Single Unders 1 min: Mountain Climbers 1 min: Hollow Rocks 1 min: Inchworm Push-ups Strength Squat Clean 15 mins: Work up to 1RM Squat Clean (Partner Up!) Metcon Metcon (No Measure) EMOM for 20 mins: Partner 1: 10 Hollow Rocks + […]

Wednesday, 02/14/2018 WOD

“Where there is love there is life.” – Mahatma Gandhi Warm up: CFTE Dynamic Stretches 1 min: Single Unders 1 min: Mountain Climbers 1 min: Hollow Rocks 1 min: Inchworm Push-ups Strength: 15 mins: Work up to 1RM Squat Clean (Partner Up!) Conditioning: EMOM for 20 mins: Partner 1: 10 Hollow Rocks + Max Squat […]

02/13/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamics Shoulder Mobility with Dowel 3 Rounds: 10 Strict Press with empty bar (45/35) 15 Sit-ups 10 Supermans Strength Shoulder Press 15 mins: Work up to a 1RM Strict Press Metcon Metcon (Time) For time: 18-15-12-9 Shoulder to Overhead (95/65) KB Swings (24kg/16kg) Burpees over […]

Tuesday, 02/13/2018 WOD

“Ask not what your teammates can do for you.  Ask what you can do for your teammates.” – Magic Johnson Warm up: CFTE Dynamics Shoulder Mobility with Dowel 3 Rounds: 10 Strict Press with empty bar (45/35) 15 Sit-ups 10 Supermans Strength: 15 mins: Work up to a 1RM Strict Press Conditioning: For time: 18-15-12-9 […]

Monday, 02/12/2018 WOD

“Happiness shouldn’t be a goal, it should be a habit.” – Richard Branson  Warm up: CFTE Dynamic Stretches 3 Rounds of Cindy Strength: EMOM for 12 Mins: Even: Max Strict Pull-ups Odd: Max Strict HSPU’s Conditioning: 5 min “Sprint”: 10 DB Lunges per leg (50/35) 50 Sit-ups Max Calorie Row -rest 2 mins- 5 min […]

02/12/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds of Cindy Strength Pull-ups EMOM for 12 Mins: Even: Max Strict Pull-ups Odd: Max Strict HSPU’s Handstand Push-ups Metcon Metcon (3 Rounds for reps) 5 min “Sprint”: 10 DB Lunges per leg (50/35) 50 Sit-ups Max Calorie Row -rest 2 mins- […]

Sunday, 02/12/2018 WOD

“It always seems impossible until it’s done.” – Nelson Mandela Warm up: Hang Power Snatch Review With Empty Barbell: 3 Rounds: 6 Hang Power Snatch 9 Push-ups 12 V-ups Strength: 15 mins: Work up to a 3RM Hang Power Snatch Conditioning: 18 Min AMRAP: 18 Wall Balls (20/14) 15 Toes to Bar 12 DB Power […]

02/11/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) Hang Power Snatch Review With Empty Barbell: 3 Rounds: 6 Hang Power Snatch 9 Push-ups 12 V-ups Strength Hang Power Snatch 15 mins: Work up to a 3RM Hang Power Snatch Metcon Metcon (AMRAP – Rounds) 18 Min AMRAP: 18 Wall Balls (20/14) 15 Toes to […]

Saturday, 02/10/2018 WOD

“Mike, program something that involves running for tomorrow’s WOD!” -Christie Menna Warm Up: CFTE Dynamic Stretches 3 Rounds With a Barbell 10 Front Squats (45#35#) 10 Strict Presses (45#35#) 30 Single-Unders Conditioning: CrossFit Open Workout 17.5 9 Rounds For Time: 10 Thrusters (95#/65#) 35 Double-Unders

02/10/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds With a Barbell 10 Front Squats (45#35#) 10 Strict Presses (45#35#) 30 Single-Unders Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap