Friday, 04/20/2018 WOD

“Its been a fun 2 weeks! Thank you for a job well done!” – Coach Dennis

Warm up:

CFTE Dynamics
Speed Squat Ladder
Strength:

20 Minutes:

Zercher Squat
10-9-8-7-6-5-4-3-2-1
135/95
Conditioning:
5 Minute AMRAP:
10 (total) Alt. Single Arm Kettlebell Swing 53/35
10 (total) Alt. Single Arm Squat Thrust
5 Minute AMRAP:
10 (total) Alt. Single Leg Glute Bridges
10 (total) Alt. Single Leg Deadlifts w/ Kettlebell 53/35
5 Minute AMRAP:
10 Hollow Rocks
10 Sit-ups
Cash out:
Fill any remaining time with
180° burpees

04/20/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamics

Speed Squat Ladder

Strength

Zercher Squat

20 Minutes:

Zercher Squat

10-9-8-7-6-5-4-3-2-1

135/95

Metcon

Metcon (AMRAP – Rounds)

5 Minute AMRAP:

10 (total) Alt. Single Arm Kettlebell Swing 53/35

10 (total) Alt. Single Arm Squat Thrust

Metcon (AMRAP – Rounds)

5 Minute AMRAP:

10 (total) Alt. Single Leg Glute Bridges

10 (total) Alt. Single Leg Deadlifts w/ Kettlebell 53/35

Metcon (AMRAP – Rounds)

5 Minute AMRAP:

10 Hollow Rocks

10 Sit-ups

Cash out

Fill any remaining time with

180° burpees


“Its been a fun 2 weeks! Thank you for a job well done!” – Coach Dennis

Thursday, 04/19/2018 WOD

“Never let your emotions overpower your intelligence.” – Drake

Warm up:

CFTE Dynamic Stretches
Skill:
Wod review
Conditioning:
Partner wod
3 Rounds of:
Partner 1 – 2 minute row for watts
Partner 2 – Flat bench Dumbbell Press 50/35
Followed by:
3 Rounds of:
Partner 1 – 2 minute single arm Kettlebell Snatches 53/35
Partner 2 – Sprawlballs 20/14
Followed by:
3 Rounds of:
1- 2 minute plank push ups
2- Dumbbell bent over rows 50/35

04/19/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

Wod Review

Metcon

Metcon (No Measure)

Partner wod

3 Rounds of:

Partner 1 – 2 minute row for watts

Partner 2 – Flat bench Dumbbell Press 50/35

Followed by:

3 Rounds of:

Partner 1 – 2 minute single arm Kettlebell Snatches 53/35

Partner 2 – Sprawlballs 20/14

Followed by:

3 Rounds of:

1- 2 minute plank push ups

2- Dumbbell bent over rows 50/35


“Never let your emotions overpower your intelligence.” – Drake


“Who do you know that NEEDS to experience CFTE?!” Bring them on down to our beginner class this Saturday!

Wednesday, 04/18/2018 WOD

“When life starts to get tough, I remind myself that everyone else is doing it too.” – Coach Dennis

Warm up:
CFTE Dynamic Stretches
30 Thrusters 45/35

Strength:
15 Minutes
Thruster
1 RM from Racks
Conditioning:
20 Minute AMRAP:
“Fran”
21-15-9
Thrusters 95/55
Pull ups

04/18/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

30 Thrusters 45/35

Strength

Thruster

15 Minutes

Thruster

1 RM from Racks

Metcon

Metcon (AMRAP – Rounds)

20 Minute AMRAP:

“Fran”

21-15-9

Thrusters 95/55

Pull ups


“When life starts to get tough, I remind myself that everyone else is doing it too.” – Coach Dennis

Tuesday, 04/17/2018 WOD

“You’re only one workout away from a good mood.”- Unknown

Warm up:

CFTE Dynamic Stretches
3 Rounds:
10 Sit-ups
10 Good mornings
Skill:
Snatch Grip Deadlift w/ hook grip
Strength:
20 min
1 RM
Snatch Grip Deadlift w/ hook grip
Conditioning:
18 Minute AMRAP:
30 seconds per movement
Speed skater Rocket Jack’s
Deficit side plank lifts (each side)
Hang muscle snatch w/ hook grip 45/35

04/17/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds:

10 Sit-ups

10 Good mornings

Skill

Snatch Grip Deadlift w/ hook grip

Strength

20 min

1 RM

Snatch Grip Deadlift w/ hook grip

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

30 seconds per movement

Speed skater Rocket Jack’s

Deficit side plank lifts (each side)

Hang muscle snatch w/ hook grip 45/35


“You’re only one workout away from a good mood.”- Unknown  

04/16/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

Reverse grip bench press w/ negatives

Strength

15 min

Reverse grip bench press

5 RM w/ 8 sec negatives

Metcon

Metcon (AMRAP – Rounds)

15 minute AMRAP:

6 Box jump complex 24/20

9 Seated dumbbell press 50/35

12 Superman’s on box w/ dowel

Cash out

Metcon (Time)

(immediately from amrap)

33 burpees for time


“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powel

Monday, 04/16/2018 WOD

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powel

Warm up:
CFTE Dynamic Stretches

Skill:
Reverse grip bench press w/ negatives
Strength:
15 min
Reverse grip bench press
5 RM w/ 8 sec negatives
Conditioning:
15 minute AMRAP:
6 Box jump complex 24/20
9 Seated dumbbell press 50/35
12 Superman’s on box w/ dowel
Cash out: (immediately from amrap)
33 burpees for time