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

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here


“Always bear in mind that your own resolution to succeed is more important than any other one thing.” – Abraham Lincoln  

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 + 2 Hang Power Cleans + 1 Push Jerk
*Complex must be completed without dropping the bar*
Conditioning:
Hero WOD!
“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)

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 out

50 Hollow Rocks


“For success, attitude is equally as important as ability.” – Walter Scott

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
Cash out:
50 Hollow Rocks

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

Men use 75 lb.

Women use 55 lb.


COMING SOON! 259 Voice Road


259 Voice Coming Soon! Skylight.


259 Voice Road Coming Soon! Front.


“CrossFit is a way of life. You eat well. You train hard. You push yourself. It teaches you so much about yourself.” -Ben Smith

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 Open Workout 16.3
7 Minute AMRAP:
10 Power Snatches (75#/55#)
3 Bar Muscle-Ups

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 (135/95)

50 Knees to Elbow

25 Ring Dips


“We should all dream, share our dreams, then go out and make them happen.” – Richard Branson

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 (20/14)
50 Medball Cleans (20/14)
50 Deadlifts (135/95)
50 Knees to Elbow
25 Ring Dips

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 you don’t take.” – Wayne Gretzky 

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