Thursday, 12/31/2015 WOD

“The character of our life is based upon how we perceive it.”  – Bruce H. Lipton

Warm up:
CFTE Dynamic Stretches
10 Kips

Strength:
3 Rep Max Pause Front Squat
On Each Squat, Pause for 3 Seconds at the Bottom

Conditioning:
12 Minute AMRAP:
31 Wall Balls 20/14
20 Box Jumps 24″/20″
15 Chest to Bar Pull-ups

Wednesday, 12/30/2015 WOD

“You are free to create your world as you want it to be.” – Esther Hicks


Warm up:
CFTE Dynamic Stretch
400 Meter Run (Easy pace)
10 Push-ups

Conditioning:
5 Rounds for Time:
800 Meter Run
30 Push-ups

Cash out:
3 Sets:
10 GHD Sit-ups
30 Second Wall Climb Hold

Tuesday, 12/29/2015 WOD

“The greatest gift you can ever give another person is your own happiness” – Esther Hicks

Warm up:
CFTE Dynamic Stretches
10 Back Squats with Barbell 45/35
*1 Minute Squat Hold on Rep 10
10 Strict Press with Barbell 45/35
10 Deadlifts with Barbell 45/35

Workout Prep:
In 10 Minutes, Warm up Each of the Movements and Find an Appropriate Weight to Work at for the Workout Below.

Conditioning:
7 Minute AMRAP:
Burpee + Back Squats 155/105
3 Minute Rest

7 Minute AMRAP:
Burpee + Strict Press 95/65
3 Minute Rest

7 Minute AMRAP:
Burpee + Deadlift 225/165


COACHES NOTES:

*BARS ARE TAKEN OFF THE GROUND – NO RACKS*
*EACH AMRAP IS TO BE DONE AS A LADDER. 1 BURPEE, 1 BACK SQUAT, 2 BURPEES, 2 BACK SQUATS, 3, 3…ETC. CLIMB THE LADDER AS HIGH AS YOU CAN IN EACH SEGMENT.

Monday, 12/28/2015 WOD

The master game of life is not about winning or losing it’s about awakening to a MASTER-SELF and living more masterfully.” – Joseph Russo


Warm up:
CFTE Dynamic Stretches
Warm up and Review with Proper cuing the Power Clean and Hang Power Clean

Skill:
Spend 5 Minutes on Ring Dip and Scaling Options

Strength:
Power Clean and Hang Power Clean
In 15 Minutes, Find a One Rep Max for Power Clean and Hang Power Clean

Conditioning:
Benchmark!
“Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips

Scaling options:
Power clean weight breakdown if not going Rx =115/75, 95/65, 65/45

Coaches Notes: Try to choose an appropriate weight and stick with it throughout the workout. Don’t be afraid of scaling, it is not a punishment 🙂

Bring a Buddy is this Thursday – who do you know that needs to experience CrossFit TE and make it a New Years Resolution that becomes a way of life?  Who’s life will you save?

Sunday, 12/27/2015 WOD

“We make a living by what we get, but we make a life by what we give.”  -Winston Churchill

Warm up:
CFTE Dynamic Stretches
200 Meter Run
6 Minute AMRAP:
30 Mountain Climbers
20 Jumping Jacks
10 Burpees
5 Wallballs (20lbs./14lbs.)

Conditioning:
3 Rounds For Time:
Run 800 meters
50 Wallballs (20lbs./14lbs.)

Saturday, 12/26/2015 WOD

“Our attitude towards life has a great effect on our present and it also decides the direction of our life in the future.” -Anurag Prakash Ray
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Pike Push-Ups
15 Russian Kettle Bell Swings (Light Weight)
20 Reverse Crunches
Skill:
Deadlift/Handstand Push-up
Review Movements With Proper Cues
Spend 10 Minutes Building to Rx Weight Below
Conditioning:
100 Double-Unders/300 Single-Unders
Then:
Benchmark!
“Diane”
21-15-9
Deadlifts (225lbs/155lbs)
Handstand Push-Ups
Followed By:
Accumulate a 3 Minute L-Hold From The Bar. Every Time You Drop From The Bar, You Have To Perform 10 Burpees.

Friday, 12/25/2015 WOD

Happy Holidays From All Of Us Here At CrossFit Total Empowerment

Thursday, 12/24/2015 WOD

“There is no truth except the truth that exists within you. Everything else is what someone is telling you.” – Neale Donald Walsch

 

 

Warm up:
CFTE Dynamic Stretches

Skill:
Squat Clean
Spend 10 Mins Reviewing and Warming up Movement for WOD Below

Conditioning:
Hero WOD
“Badger”
3 Rounds for Time:
30 Squat Cleans 95/65
30 Pull-ups
800 Meter Run

Wednesday, 12/23/2015 WOD

“It’s not what you do that matters, nor how you do it. It’s about knowing who you really are, and how you express who you really are in whatever you choose to do.” – Bruce D. Schneider

Warm up:
CFTE Dynamic Stretches
8 Box Jumps 24″/20″
10 Back Squats 45/35
1 Minute Squat Hold 45/35

Strength:
Back Squat
15 Minutes to establish a 5 Rep Max
Then 3×5 at 90% of 5 RM

Conditioning:
CrossFit Open 12.3
18 Minute AMRAP:
15 Box Jumps 24″/20″
12 Push Press 115/75
9 Toes to Bar

Scaling Options:
Push Press = 95/65, 75/55
TTB = Knees to Elbow, Hanging Knee Raises

Tuesday, 12/22/2015 WOD

“Hate converts to love when the energy of love is in its presence. It’s important to remember that hate, directed toward yourself or others, can always be converted into the life-giving, love-granting life force of intention.” – Wayne Dyer


Warm up:
CFTE Dynamic Stretches

Skill:
Power Clean
Review with Proper Steps and Cues

Endurance:
In teams of 3 Row 5000 Meters
– Alternate every 20 Pulls on the Rower
– First 2500 Meters Those not Rowing Must Hold a Plank
– Second 2500 Meters Those not Rowing Must Hang From Bar

Conditioning:
12 Minute AMRAP:
3 Power Cleans 135/95
3 Burpess over Bar
6 Power Cleans
6 Burpees over Bar
9 Power Cleans
9 Burpess over Bar
etc….
Scaling options for power clean: 115/75, 95/65, 75/55