10/24/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

400 M Run

25 Push Ups

25 Ring Rows

Strength

Bench Press

20 Minute Cap To Complete

Bench Press: 4x 10

In Between Sets Do 10 DB Rows

Metcon

Metcon (Time)

5 RFT

7 Strict C2B Pull Ups

7 Strict Ring Dips

7 Strict HSPU

Cash out

400 Meter Run

Tuesday, 10/24/2017 WOD

“We are what we repeatedly do. Excellence then is not an act but a habit.” —Aristotle

Warm Up:
CFTE Dynamic Stretching
400 M Run
25 Push Ups
25 Ring Rows

Strength:
20 Minute Cap To Complete
Bench Press: 4x 10
In Between Sets Do 10 DB Rows

Conditioning:
5 RFT
7 Strict C2B Pull Ups
7 Strict Ring Dips
7 Strict HSPU

Cash Out:
400 M Run

10/23/2017 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Front Rack & Wrist Mobility

Strength

Front Squat (4×4)

15 Minute Cap

Front Squats 4 x 4

Metcon

Metcon (Time)

For Time:

21-15-9 of Thrusters (95/65)

Every Round Do 50 DU/150 Singles

Cash out

50 Sit-ups

Monday, 10/23/2017 WOD

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” — Jerry Rice

Happy Anniversary, Mom and Dad!

 

Warm Up:
CFTE Dynamic Stretches
Front Rack & Wrist Mobility

Strength:
15 Minute Cap
Front Squats 4 x 4

Conditioning:
For Time:
21-15-9 of Thrusters (95/65)
Every Round Do 50 DU/150 Singles

Cash Out:
50 Sit Ups

10/22/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

“Tabata”

4 Rounds Each Of:

Tuck-Ups

Dumbbell bicep Curls (35lbs/20lbs)

Jump Rope (Singles or Double-Unders)

Reverse Grip Ring Rows

Metcon (AMRAP – Rounds)

Conditioning:

25 Minute AMRAP:

10 Chin-Ups

20 Ground To Overhead (45lbs/25lbs)

10 Renegade Rows (Total) (50lbs/35lbs)

20 Overhead Stationary Lunges (Total) (45lbs/25lbs)

10 Rocket Jacks

20 Knees To Elbows

Sunday, 10/22/2017 WOD

“If you don’t fit into the crowd, maybe you were meant to lead it.” -Josh Miller

Warm Up:
CFTE Dynamic Stretches
“Tabata”
4 Rounds Each Of:
Tuck-Ups
Dumbbell bicep Curls (35lbs/20lbs)
Jump Rope (Singles or Double-Unders)
Reverse Grip Ring Rows

Conditioning:
25 Minute AMRAP:
10 Chin-Ups
20 Ground To Overhead (45lbs/25lbs)
10 Renegade Rows (Total) (50lbs/35lbs)
20 Overhead Stationary Lunges (Total) (45lbs/25lbs)
10 Rocket Jacks
20 Knees To Elbows

10/21/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

WOD Review/Set Up

Metcon

Partner WOD!

For Time:

1 Mile Run Together

100 Ball Slams (25lbs/15lbs)

800 Meter Run Together

150 Wall Balls (20lbs/14lbs)

400 Meter Run Together

150 Box Jumps (24″/20″)

200 Meter Run Together

100 Medball Sit-Ups

*While 1 Athlete Works, The Other Athlete Rests. Both Athletes Will Do Even Amount Of Reps.

Saturday, 10/21/2017 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, CrossFit Athlete 
Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up
Conditioning:
Partner WOD!
For Time:
1 Mile Run Together
100 Ball Slams (25lbs/15lbs)
800 Meter Run Together
150 Wall Balls (20lbs/14lbs)
400 Meter Run Together
150 Box Jumps (24″/20″)
200 Meter Run Together
100 Medball Sit-Ups
**Post Your Time Into WODIFY!
*While 1 Athlete Works, The Other Athlete Rests. Both Athletes Will Do Even Amount Of Reps.

10/20/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Review The Wod

Strength

Deadlift

8 Minute EMOM

3 Deadlifts, No Touch And Go, Ascending Weight

Metcon

Metcon (Time)

30 Minute Cap

50 DB Deadlifts (50/35)

40 Later Hops Over KB

30 KB Swings (53/35)

20 DB Power Clean (50/35)

10 DB Push Press (50/35)

20 DB Power Clean

30 KB Swings (53/35)

40 Later Hops

50 DB Deadlifts (50/35)

Every Time You Switch Exercises Do 1 Rope Climb

Friday, 10/20/2017 WOD

“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal”. – Unknown

Warm Up:
CFTE Dynamic Stretching
Review The Wod

Strength:
8 Minute EMOM
3 Deadlifts, No Touch And Go, Ascending Weight

Conditioning:
30 Minute Cap
50 DB Deadlifts (50/35)
40 Later Hops Over KB
30 KB Swings (53/35)
20 DB Power Clean (50/35)
10 DB Push Press (50/35)
20 DB Power Clean
30 KB Swings (53/35)
40 Later Hops
50 DB Deadlifts (50/35)

Every Time You Switch Exercises Do 1 Rope Climb