Entries by admin

02/09/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Tabata: 4 Rds Each Good Mornings Superman’s Strength Metcon (Time) 50 Deadlifts (225/155) 7 Minute Time Cap Metcon Metcon (Time) 50 Rocket Jacks 40 KB Swings (24kgs/16kgs) 30 KB Sumo Deadlift High Pull 20 Burpees Over KB 30 KB Sumo Deadlift High Pulls […]

Friday, 02/09/2018 WOD

“Failure Will Never Overtake Me If My Determination To Succeed Is Strong Enough.” – Og Mandino Happy Birthday, Anthony Jr. !! We love you so much! – Mom and Dad Warm Up: CFTE Dynamic Stretches Tabata: 4 Rds Each Good Mornings Superman’s Barbell Conditioning: For Time: 50 Deadlifts (225/155) 7 Minute Time Cap Conditioning: For […]

02/08/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Floor Pulls 10 Barbell Front Squats Strength High-Hang Clean In 15 Minutes Find 1 Rm High Hang Squat Clean Metcon Metcon (Time) For time: “Karen With Rope Climbs” 150 Wall Balls, Every Time You Break Do 1 Rope Climb “The Best Way To […]

Thursday, 02/08/2018 WOD

“The Best Way To Predict The Future Is To Create It.” – Abraham Lincoln Warm Up: 2 Rounds 5 Floor Pulls 10 Barbell Front Squats Strength: In 15 Minutes Find 1 Rm High Hang Squat Clean Conditioning: For time: “Karen With Rope Climbs” 150 Wall Balls, Every Time You Break Do 1 Rope Climb

02/07/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Warm Up Movements And Review Wod Metcon Metcon (Time) “This Is Sparta” For Time: 30 Db Power Snatch (50/35)(Total) 30 Cal Row 30 Handstand Push Ups 30 DB Squats (50/35) 30 TTB 30 Cal Air Dyne 30 DB Push Press (50/35) 30 Hollow […]

Wednesday, 01/07/2018 WOD

“Good, Better, Best. Never Let It Rest. ‘Til Your Good Is Better And Your Better Is Best.” -St Jerome Warm Up: CFTE Dynamic Stretches Warm Up Movements And Review Wod Conditioning: “This Is Sparta” For Time: 30 Db Power Snatch (50/35)(Total) 30 Cal Row 30 Handstand Push Ups 30 DB Squats (50/35) 30 TTB 30 […]

02/06/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 2 Rds 10 Diamond Push Ups 10 Single Ring Reverse Row Strength Bench Press In 15 Minutes: Bench Press: 4 x 10, 5th Set Is A Drop Set Superset With DB Bent Over Rows:5×10 Metcon Metcon (No Measure) 15 Minute Ascending Ladder: 3….6….9 […]

Tuesday, 02/06/2018 WOD

“Don’t Watch The Clock; Do What It Does. Keep Going.” —Sam Levenson Warm Up: CFTE Dynamic Stretches 2 Rds 10 Diamond Push Ups 10 Single Ring Reverse Row Strength: In 15 Minutes: Bench Press: 4 x 10, 5th Set Is A Drop Set Superset With DB Bent Over Rows:5×10 Conditioning: 15 Minute Ascending Ladder: 3….6….9 […]

02/05/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Wrist Mobility Strength Front Squat (5,5,3,3,3) In 15 Minutes Follow The Rep Scheme Front Squats: 5,5,3,3,3 Metcon Metcon (Time) “In Teams Of 2” For Time: 100 Thrusters (95/65) 100 V Ups 100 Front Rack Lunges (95/65) 100 Burpees One Partner Does The Exercises […]

Monday, 02/05/2018 WOD

“Only I Can Change My Life. No One Can Do It For Me.”-Carol Burnett Warm Up: CFTE Dynamic Stretches Wrist Mobility Strength: In 15 Minutes Follow The Rep Scheme Front Squats: 5,5,3,3,3 Conditioning: “In Teams Of 2” For Time: 100 Thrusters (95/65) 100 V Ups 100 Front Rack Lunges (95/65) 100 Burpees One Partner Does […]