Sunday, 04/01/2018 WOD

“If you prepare properly, you may be outscored, but you will never lose.” – John Wooden
Warm up:
CFTE Dynamic Stretches
2 Rounds:
8 Burpees
12 Air Squats
15 Sit-ups
Strength:
15 Mins:
Build up to 1RM Push Press
Conditioning:
25 Rounds for Time:
100 Sit-ups
15 KB Swings 24kg/16kg
12 Push Press 95/65
2 Mile Run
*** All Athletes must keep going until WOD is complete!
APRIL FOOLS!!!
Conditioning:
5 Rounds for Time:
18 Sit-ups
15 KB Swings 24kg/16kg
12 Push Press 95/65
200 Meter Run

Saturday, 03/31/2018 WOD

“The only way to do great work is to love what you do.” -Steve Jobs
Warm Up:
CFTE Dynamic Stretches
Strength: 
20 Minutes:
Back Squat
Establish a 1 Rep Max
Conditioning:
4 Rounds For Time:
30 Pull-Ups
20 Box Jumps (24”/20”)
10 Pistol Squats (Per Leg)
Cash Out:
800 Meter Run

03/31/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Strength

Back Squat

20 Minutes:

Back Squat

Establish a 1 Rep Max

Metcon

Metcon (Time)

4 Rounds For Time:

30 Pull-Ups

20 Box Jumps (24”/20”)

10 Pistol Squats (Per Leg)

Cash out

800 Meter Run


“The only way to do great work is to love what you do.” -Steve Jobs

03/30/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

5 Mins of Coaches Call Out

200 meter run

Workout Prep

Power clean progression

Build to workout weight in 2-3 sets of 3-5 reps.

Metcon

Metcon (AMRAP – Rounds)

In teams of 2, complete as many rounds as possible in 20 minutes of:

Partner 1: AMRAP of 7 power cleans, 7 burpees

Partner 2: 400 meter row

Men: 135lbs

Women: 95lbs

Switch when partner 2 finishes the row. Partner 2: pick up where Partner 1 left off.


“Ultimately, an extraordinary life is a life on your terms.”- Tony Robbins

Friday, 03/30/20218 WOD

“Ultimately, an extraordinary life is a life on your terms.”- Tony Robbins

Warm Up:
CFTE Dynamic Stretches
5 Mins of Coaches Call Out
200 meter run

Workout Prep:
Power clean progression
Build to workout weight in 2-3 sets of 3-5 reps.

Conditioning:
In teams of 2, complete as many rounds as possible in 20 minutes of:
Partner 1: AMRAP of 7 power cleans, 7 burpees
Partner 2: 400 meter row

Men: 135lbs
Women: 95lbs

Switch when partner 2 finishes the row. Partner 2: pick up where Partner 1 left off.

03/29/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

10 Mins:

Rope Climb + Ring Dip

Metcon

Metcon (Time)

For time:

5 Rope Climbs

25 Front Squats 75/55

25 Ring Dips

4 Rope Climbs

25 Front Squats

25 Ring Dips

3 Rope Climbs

25 Front Squats

25 Rig Dips

2 Rope Climbs

25 Front Squats

25 Ring Dips

1 Rope Climb

Cash out

100 Hollow Rocks

“We cant change what has occurred because that’s history.  We can only field whats occurring in the present. As for the future, we can only set goals and try our best to achieve them. Remember, nothing lasts forever so enjoy all that’s good in your life and manage the unpredictable the best you can.” – Dad


Thursday, 03/29/2018 WOD

“We cant change what has occurred because that’s history.  We can only field whats occurring in the present. As for the future, we can only set goals and try our best to achieve them. Remember, nothing lasts forever so enjoy all that’s good in your life and manage the unpredictable the best you can.” – Dad

Warm up:
CFTE Dynamic Stretches

Skill:
10 Mins:
Rope Climb + Ring Dip

Conditioning:
For time:
5 Rope Climbs
25 Front Squats 75/55
25 Ring Dips
4 Rope Climbs
25 Front Squats
25 Ring Dips
3 Rope Climbs
25 Front Squats
25 Rig Dips
2 Rope Climbs
25 Front Squats
25 Ring Dips
1 Rope Climb

Cash out:
100 Hollow Rocks

 

03/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

Skill 1:

Sumo Deadlift High Pull

Spend 15 Minutes reviewing and warming up with 5 reps each set to Rx weight below.

Skill

Skill 2:

Push Press

Spend 15 Minutes reviewing and warming up with 5 reps each set to Rx weight below.

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 7 minutes of:

10 Sumo Deadlift High Pulls

10 Push Presses

Men: 135 lb.

Women: 95 lb.
Scaling:

This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Scaling weight Option 1:

Men: 115 lb.

Women: 75 lb.

Scaling weight Option 2:

Men: 75 lb.

Women: 55 lb.


“The magic is in the movements. The art is in the programming. The science is in the explanation and the fun is in the community.  We are CFTE!”

Wednesday, 03/28/2018 WOD

“The magic is in the movements. The art is in the programming. The science is in the explanation and the fun is in the community.  We are CFTE!”

Warm up:
CFTE Dynamic Stretches

Skill 1:
Sumo Deadlift High Pull
Spend 15 Minutes reviewing and warming up with 5 reps each set to Rx weight below.

Skill 2:
Push Press
Spend 15 Minutes reviewing and warming up with 5 reps each set to Rx weight below.

Conditioning:
Complete as many rounds as possible in 7 minutes of:
10 Sumo Deadlift High Pulls
10 Push Presses

Men: 135 lb.
Women: 95 lb.

Scaling:
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.
Scaling weight Option 1:
Men: 115 lb.
Women: 75 lb.
Scaling weight Option 2:
Men: 75 lb.
Women: 55 lb.

 

 

3/27/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

200m Run

10 Wall Balls

5 Burpees

Metcon

Metcon (Time)

For Time:

400m Run

40 Wall Balls (20/14)

200m Run

30 Wall Balls

400m Run

20 Wall Balls

*5 Burpees every time ball is dropped

Cash out

40-30-20-10

Sit-ups

Supermans


“Life offers neither problems or challenges, only opportunities.” – Bruce D. Schneider