04/30/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Review Wod

Metcon

Metcon (No Measure)

Tabata: 8 Rounds Each

Station 1: DB Hang Power Cleans (50/35)

Station 2: Burpees

Station 3: Double Unders

Station 4: Pull Ups

Station 5: Row For Calories

Station 6: Hollow Rocks

Station 7: Air Dyne For Calories

*1 Minute Rest In Between Exercises

Add All Reps/Cals For Total Score

Cash out

Stretch


“If Practice Makes Perfect I’m Practice’s Baby.”- J. Cole


Today is a new day! What will you do to make it great? – Coach Tone

Monday, 04/30/2018 WOD

“If Practice Makes Perfect I’m Practice’s Baby.”- J. Cole

Warm Up: 
CFTE Dynamic Stretching
Review Wod

Conditioning:
Tabata: 8 Rounds Each
Station 1: DB Hang Power Cleans (50/35)
Station 2: Burpees
Station 3: Double Unders
Station 4: Pull Ups
Station 5: Row For Calories
Station 6: Hollow Rocks
Station 7: Air Dyne For Calories

*1 Minute Rest In Between Exercises
Add All Reps/Cals For Total Score

Cash Out:
Stretch

Sunday, 04/29/2018 WOD

“Just do it!” – Nike

Warm Up:
CFTE Dynamic Stretching
Review Skill And Wod

Conditioning:
For Time:
50-40-30-20-10
Wall Balls (20/14)
Med Ball Cleans(20/14)
Russian Twists (20/14)

Every time you break do 3 burpees

04/29/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Review Skill And Wod

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)

Med Ball Cleans(20/14)

Russian Twists (20/14)

Every time you break do 3 burpees


04/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds:

5 Rocket Jack’s

10 Push-ups

15 Tuck-ups

Skill

15 Mins:

Double Unders

Metcon

Metcon (AMRAP – Rounds)

16 Min AMRAP:

30 Double Unders

12 DB Snatches (total) 50/35

8 Burpees

Cash out

100 Abmat Sit-ups


“Peace begins with a smile.” – Mother Teresa


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Saturday, 04/28/2018 WOD

“Peace begins with a smile.” – Mother Teresa
Warm up:
CFTE Dynamic Stretches
3 Rounds:
5 Rocket Jack’s
10 Push-ups
15 Tuck-ups
Skill:
15 Mins:
Double Unders
Conditioning:
16 Min AMRAP:
30 Double Unders
12 DB Snatches (total) 50/35
8 Burpees
Cashout:
100 Abmat Sit-ups

04/27/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Tabata:

4 Rds Ring Rows

4 Rds High Hang Squat Clean W/ Empty Barbell

Strength

Hang Clean

15 Minutes, Find 1 RM High Hang Squat Clean

Metcon

Metcon (Time)

For Time:

5-4-3-2-1

Muscle ups

10-8-6-4-2

Power Cleans (Ascending Weight)

Weight (M:115,135,155,175,195)

(F:65,85,105,115,135)


“Be Not Afraid Of Going Slowly. Be Afraid Only Of Standing Still.” – Chinese Proverb

Friday, 04/27/2018 WOD

“Be Not Afraid Of Going Slowly. Be Afraid Only Of Standing Still.” – Chinese Proverb

Warm Up:
CFTE Dynamic Stretching
Tabata:
4 Rds Ring Rows
4 Rds High Hang Squat Clean W/ Empty Barbell

Strength:
15 Minutes, Find 1 RM High Hang Squat Clean

Conditioning:
For Time:
5-4-3-2-1
Muscle ups
10-8-6-4-2
Power Cleans (Ascending Weight)

Weight (M:115,135,155,175,195)
(F:65,85,105,115,135)

04/26/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

20 Dowel Pass Throughs

20 Good Mornings With Dowel

2 Minute Practice Handstand Hold

Metcon

Metcon (Time)

Partner Wod!

For Time:

In Teams of 2:

20 Minute Cap:

100 Wall Balls (20/14)

100 Toes To Bar

100 DB Thruster (50/35)

100 DB Deadlift (50/35)

The Remaining Time Work To 1RM Deadlift. Combine Total Weight For Team Score.

Partner 1 Holds Barbell Overhead(75/55)

Partner 2 Does The Movements

*Switch When Needed. Athlete Can Only Work When Their Partner Has The Barbell Overhead. Use The Same Barbell.

DO NOT DROP THE BARBELL!!!!!!


“Hustle Until You No Longer Need To Introduce Yourself.” – Anonymous

Thursday, 04/26/2018 WOD

“Hustle Until You No Longer Need To Introduce Yourself.” – Anonymous

Warm Up:
CFTE Dynamic Stretching
20 Dowel Pass Throughs
20 Good Mornings With Dowel
2 Minute Practice Handstand Hold

Conditioning:
Partner Wod!
For Time:
In Teams of 2:
20 Minute Cap:
100 Wall Balls (20/14)
100 Toes To Bar
100 DB Thruster (50/35)
100 DB Deadlift (50/35)

The Remaining Time Work To 1RM Deadlift. Combine Total Weight For Team Score.

Partner 1 Holds Barbell Overhead(75/55)
Partner 2 Does The Movements

*Switch When Needed. Athlete Can Only Work When Their Partner Has The Barbell Overhead. Use The Same Barbell.

DO NOT DROP THE BARBELL!!!!!!