Entries by admin

11/16/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 4 Tabata Rounds at each, alternating: Inchworm Push-ups Air Squats Strength DB Bench Press 15 mins: 5×10 Metcon Metcon (Time) For time: 21-15-9 DB Bench Press (50/35) Russian Twist with Medball- per side (20/14) DB Squats (50/35) -3 Wall Climbs after each round

Thursday, 11/16/2017 WOD

“The secret to success is to do the common things uncommonly well.”- John D. Rockefeller Warm up: CFTE Dynamic Stretches 4 Tabata Rounds at each, alternating: Inchworm Push-ups Air Squats Strength: DB Bench Press 15 mins: 5×10 Conditioning: For time: 21-15-9 DB Bench Press (50/35) Russian Twist with Medball- per side (20/14) DB Squats (50/35) […]

11/15/2107

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Skill 15 mins: Review/Practice the Kipping Pull-up and Pull-up Progressions or, 15 mins: Work up to a 1 Rep Max Weighted Pull-up (for those that have Kipping and Strict Pull-ups) Metcon Metcon […]

Wednesday, 11/15/2017 WOD

“When you’re ready to quit, you’re closer than you think.”- Bob Parsons Warm up: CFTE Dynamic Stretches 3 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Skill: 15 mins: Review/Practice the Kipping Pull-up and Pull-up Progressions or, 15 mins: Work up to a 1 Rep Max Weighted Pull-up (for those that have Kipping […]

11/14/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds: (Empty Barbell) 10 Strict Press 15 Front Squats 20 Tuck-ups Skill Review/Warm-up Movements Metcon Metcon (Time) 2 Rounds for time: 50 Diamond Push-ups 50 Muscle Cleans 75/55 50 Front Rack Lunges (total) 75/55 50 Lateral Jumps over Bar (total) 50 Hip […]

Tuesday, 11/14/2017 WOD

“Dare to take chances, lest you leave your talent buried in the ground.”- Phil Knight Warm up: CFTE Dynamic Stretches 3 Rounds: (Empty Barbell) 10 Strict Press 15 Front Squats 20 Tuck-ups Skill: Review/Warm-up Movements Conditioning: 2 Rounds for time: 50 Diamond Push-ups 50 Muscle Cleans 75/55 50 Front Rack Lunges (total) 75/55 50 Lateral […]

11/13/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 5 mins: Athletes will jog around the gym single file and perform movements to “coaches call out” Strength Sumo Deadlift High Pull Sumo Deadlift In 20 mins, work up to a 3 Rep Max Metcon Metcon (AMRAP – Rounds) 13 min AMRAP: 15 […]

Monday, 11/13/2017 WOD

“It’s not so much about what you do, but how you do it that defines your character.”- Chip Gaines Warm up: CFTE Dynamic Stretches 5 mins: Athletes will jog around the gym single file and perform movements to “coaches call out” Strength: Sumo Deadlift In 20 mins, work up to a 3 Rep Max Conditioning: […]

11/12/2017

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 4 Minutes of Coach’s Callout: Jump Rope (singles or doubles) Hollow Rocks Air squats Sit-ups Skill Back-Squat Spend 15 minutes to review and workup to the weight below Metcon Metcon (No Measure) 3 Rounds: 2 Minutes Max : Slam Balls (25lbs./15lbs.) 2 Minutes […]

Sunday, 11/12/2017

“One way to keep the momentum going is to have constantly greater goals.”    -Michael Korda  Warm-up: CFTE Dynamic Stretches 4 Minutes of Coach’s Callout: Jump Rope (singles or doubles) Hollow Rocks Air squats  Sit-ups Skill: Back-Squat Spend 15 minutes to review and workup to the weight below Conditioning: 3 Rounds: 2 Minutes Max : […]