Tuesday, 1/31/2017 WOD

“The tired, the weak, and awful days – are the days champions train.” – Unkown

Warm up:
CFTE Dynamic Stretches

Skill:
WOD Review/ Set up

Conditioning:
Buy in:
600 Meter Row For Max Watts
Followed by:
“GI Jane – Fonda”
100 Burpee Pull-ups/Toes to Bar

Scaling Options:
100 Burpee Side Step on Box, Single leg jumping pull-up/knees to elbow

Monday, 1/30/2017 WOD

“Continuous improvement is better than delayed perfection.”- Mark Twain

WODIFY BEGINS 2/1/2017!!  YOU WILL NO LONGER BE ABLE TO SIGN IN TO CLASS VIA “MINDBODY.”  IF YOU HAVE NOT RECEIVED A WELCOME EMAIL FROM WODIFY, PLEASE EMAIL US AT: info@crossfittotalempowerment.com

Warm up:
CFTE Dynamic Stretches
10 Minutes:
Agility Ladder Drills w/ Burpees

Skill:
Two Arm Dumbbell Hang Muscle Snatch
+
Determine weight for WOD below

Conditioning:
7 Minute AMRAP:
Max weight of:
5 Two Arm Dumbbell Snatch
5 Push-ups off of Dumbbell

Conditioning: 
Tabata: (Alternating)
20 Rounds of:
Max Height Wall balls
Lateral Ball Slams

Cash out:
200 Single Leg Jump Rope /Per Leg

Sunday, 1/29/2017 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
Agility Work
Skill:
WOD Review/Set-up
Conditioning:
8 min AMRAP:
200 meter Row
25 Push-ups
-3 min rest-
8 min AMRAP:
50 Double Unders (150 Singles)
25 KB Swings (24kg/16kg)
-3 min rest-
8 min AMRAP:
50 Mountain Climbers (Total)
25 Slam Balls

Saturday, 1/28/2017 WOD

“The positive thinker see’s the invisible, feels the intangible, and achieves the impossible.” – Winston Churchill
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Air Squats
10 Ring Rows
10 Push-Ups
10 Sit-Ups
Skill:
Ring Muscle-Up
10 Minutes:
Review and Practice
Conditioning:
4 Rounds For Time:
50 Sit-Ups
25 Wall Balls (20lbs/14lbs)
3 Ring Muscle-Ups
Scaling Options:
3 Bar Muscle-Ups or 15 Ring Dips

Friday, 1/27/2017 WOD

“When the power of love overcomes the love of power, the world will know peace.” – Jimi Hendrix

Warm up:
CFTE Dynamic Stretches
WOD Prep:
Spend 15-20 mins reviewing the movements and warming up to workout weight
Conditioning:
“Hero WOD!”
DT (with a twist):
5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
– Every time you put the bar down, perform 10 Toes to Bar

Thursday, 1/26/2017 WOD

“If my mind can conceive it, and my heart can believe it – then i can achieve it.” – Muhammad Ali
Warm up:
CFTE Dynamic Stretches
“Junkyard Dog”
Skill:
Alternating Dumbell Snatches
Spend 10-15 mins Reviewing the movement and WOD set-up
Conditioning:
4 Rounds:
1 min: Dumbell Lunges (45/25)
1 min: Bicep Curls (45/25)
1 min: Box Jumps (24/20)
1 min: Alternating DB Snatches (45/25)
1 min: Rest
Cashout:
Burpees to “Roxanne” 🙂

Wednesday 1/25/2017 WOD

“You’re never too old to set another goal or to dream a new dream.” – C.S. Lewis
Warm up:
CFTE Dynamic Stretches
Strength/Skill:
Weight Strict Pull-up/Rope Climb
1- 15 mins: Weighted Strict Pull-up- Work up to 1RM
-OR
2- 15 mins: Rope Climb (J-Hook)
**Athletes will choose either option 1 or option 2 for this portion
Conditioning:
20 Minute EMOM:
Even: 2 Legless Rope Climbs
Odd: 30 Hip Drops (total)
Scaling Options:
-Any version of the rope climb, 10 Pull-ups, or 15 Ring Rows

Tuesday, 1/24/2017 WOD

“The mind is everything.  What you think you become.” – Buddha
Warm up:
CFTE Dynamic Stretches
4 Tabata Rounds:
Push-ups: Hold Push-up plank during rest
Strength:
Bench Press
20 mins:
10x10x5x5x3
-Once you hit 3RM, perform amrap @ 70% of 3RM
Conditioning:
50 Push-ups
50 Russian Twists with Slam Ball (Total)
25 Slam Balls
40 Push-ups
40 Russian Twists with Slam Ball (Total)
25 Slam Balls
30 Push-ups
30 Russian Twists with Slam Ball (Total)
25 Slam Balls
**Choose a challenging weight for the Slam Ball- try to keep same weight for Slam Balls and Russian Twists

Monday, 1/23/2017 WOD

“The quality of a leader is reflected in the standards they set for themselves.” – Ray Kroc
Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Burpees
10 Wall Balls
15 Hollow Rocks
Skill:
Front Squat
15 mins: Review and warm up to weight used in WOD
Conditioning:
For time:
100 Front Squats (135/95)
– Every time you break, perform the following:
8 Burpees over Bar
12 Hollow Rocks

Sunday, 1/22/2017 WOD

“Alone we can do so little; Together we can do so much.” – Helen Keller 

Warm up:
CFTE Dynamic Stretches
2 rounds:
10 Push-ups
10 Air squats
10 Tuck Jumps

Skill:
WOD Review/ Set-up

Conditioning:
2 Rounds for Time:
5 Wall Climbs
50 Ring Rows
50 Sit-ups
50 Box Jumps (24″/20″)
50 Wall-Balls (20 lbs./14lbs.)

Two minute rest after first round.

Modification for wall climbs: climb as high as you can or perform 12 push-ups.