01/24/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill:

Snatch practice with the barbell and WOD set up.

Metcon

Metcon (Time)

For time:

75 Hang Power Snatches 75/55

75 Pull-ups

75 Toes to bar

75 Burpees

75 Push-ups

75 Jump Squats

75 Superman’s

Exercises must be done in order and fully completed before moving on to the next.It’s possible that an athlete may not finish the list in the time allotted which is fine do your best.


“To me exercise is like meditation there is nothing like pain to bring you into the present moment.” – Coach Dennis

Wednesday, 01/24/2018 WOD

“To me exercise is like meditation there is nothing like pain to bring you into the present moment.” – Coach Dennis

Warm up:
CFTE Dynamic Stretches

Skill:
Snatch practice with the barbell and WOD set up.

Conditioning:
For time:
75 Hang Power Snatches
75 Pull-ups
75 Toes to bar
75 Burpees
75 Push-ups
75 Jump Squats
75 Superman’s
Exercises must be done in order and fully completed before moving on to the next.It’s possible that an athlete may not finish the list in the time allotted which is fine do your best.

01/23/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

WOD Review

Strength

Metcon (AMRAP – Rounds)

20 Minute AMRAP:

10 Barbell Rollouts

10 Leg Raises

5 Deadlifts

Starting at 135/95 increase weight each round . Do as many rounds as possible at max weight.

Metcon

Metcon (No Measure)

4 Rounds of Tabata:

Hot feet/ high knees

Followed by:

Metcon (AMRAP – Rounds)

15 Minute AMRAP:

20 Lateral Box Step Overs 24/20

15 Dumbbell Bent Over Rows 50/30

10 Dumbbell Power Cleans 50/30


“The only way to know if you can do another rep is to try. Either you will or you won’t. It’s good news either way.” – Coach Dennis 

“The only way to know if you can do another rep is to try. Either you will or you won’t. It’s good news either way.”
– Coach Dennis 

Warm up:
CFTE Dynamic Stretches

Skill:
WOD Review
Strength:

20 Minute AMRAP:

10 Barbell Rollouts

10 Leg Raises
5 Deadlifts
Starting at 135/95 increase weight each round . Do as many rounds as possible at max weight.
Conditioning:
4 Rounds of Tabata:
Hot feet/ high knees
Followed by:
15 Minute AMRAP:
20 Lateral Box Step Overs 24/20
15 Dumbbell Bent Over Rows 50/30
10 Dumbbell Power Cleans 50/30

01/22/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

4 Tabata Intervals

Unweighted windmills

Skill

Push Press (180° turn)

Strength

15 min

Push Press with 180° turn

Build to a 4 Rep Max

Metcon

Metcon (AMRAP – Rounds)

6 Min AMRAP:

250 Meter Row

20 Back Squats 115/75

1 min rest

Metcon (AMRAP – Rounds)

6 Min AMRAP:

75 Single Unders

20 db push press 45/30

1 min rest

Metcon (AMRAP – Rounds)

6 Min AMRAP:

40 Speed Skaters

10 Tuck Jump Burpees


“What I love about CrossFit is that a better version of yourself is always just an hour away.” – Coach Dennis

Monday, 01/22/2018 WOD

“What I love about CrossFit is that a better version of yourself is always just an hour away.” – Coach Dennis

Warm up:
CFTE Dynamic Stretches
4 Tabata Intervals
Unweighted windmills

Skill:
Push Press (180° turn)
Strength: 
15 min
Push Press with 180° turn
Build to a 4 Rep Max

Conditioning:
6 Min AMRAP:
250 Meter Row
20 Back Squats 115/75
1 min rest
6 Min AMRAP:
75 Single Unders
20 db push press 45/30
1 min rest
6 Min AMRAP:
40 Speed Skaters
10 Tuck Jump Burpees

Sunday, 01/21/2018 WOD

“There may be people who have more talent than you.  But there’s no excuse for anyone to work harder than you do.” – Derek Jeter
Warm up:
CFTE Dynamic Stretches
Review Hang Power Clean
WOD Prep- Review Movements/Warm up workout weight
Conditioning:
Partner WOD!
WOD 1:
AMRAP:
10 min Cap:
Partner 1: Max Wall Balls (20/14)
Partner 2: 500 Meter Row
Athletes switch after Row is complete
Score = Total Wall Balls
Rest 3 mins, then:
WOD 2:
AMRAP:
10 min Cap:
Partner 1: Max Hang Power Cleans (135/95)
Partner 2: 30 Ball Slams (25/15)
Athletes switch after Ball Slams are complete
Score = Total Hang Power Cleans

01/21/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Review Hang Power Clean

WOD Prep- Review Movements/Warm up workout weigh

Metcon

Metcon (AMRAP – Reps)

Partner WOD!

WOD 1:

AMRAP:

10 min Cap:

Partner 1: Max Wall Balls (20/14)

Partner 2: 500 Meter Row

Athletes switch after Row is complete

Score = Total Wall Balls

Rest 3 mins, then:

Metcon (AMRAP – Reps)

WOD 2:

AMRAP:

10 min Cap:

Partner 1: Max Hang Power Cleans (135/95)

Partner 2: 30 Ball Slams (25/15)

Athletes switch after Ball Slams are complete

Score = Total Hang Power Cleans


“There may be people who have more talent than you.  But there’s no excuse for anyone to work harder than you do.” – Derek Jeter

01/20/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Coaches Choice

Strength

Front Squat

15 Minutes:

Front Squat

Establish a 1 Rep Max

Metcon

Metcon (Time)

4 Rounds For Time:

10 Dumbbell Front Rack Lunges (50lbs/35lbs) (Per Leg)

15 Burpees Over The Dumbbells

20 Toes To Bar


“Dont wait for the right opportunity. Create it.” -George Bernard Shaw

Saturday, 01/20/2018 WOD

“Dont wait for the right opportunity. Create it.” -George Bernard Shaw
Warm Up:
CFTE Dynamic Stretches
Coaches Choice
Strength:
15 Minutes:
Front Squat
Establish a 1 Rep Max
Conditioning:
4 Rounds For Time:
10 Dumbbell Front Rack Lunges (50lbs/35lbs) (Per Leg)
15 Burpees Over The Dumbbells
20 Toes To Bar