Friday, 06/01/2018 WOD

“Why live an ordinary life, when you can live an extraordinary one.” -Tony Robbins
Warm Up:
CFTE Dynamic Stretches
200 Meter Run
Skill:
10 Minutes:
Hang Power Snatch (Burgener Warm Up)
Build Up Weight For WOD Below
Conditioning:
For Time:
400 Meter Run
20 Handstand Push-Ups
20 Hang Power Snatches (95#/65#)
400 Meter Run
15 Handstand Push-Ups
15 Hang Power Snatches
400 Meter Run
10 Handstand Push-Ups
10 Hang Power Snatches
400 Meter Run
5 Handstand Push-Ups

5 Hang Power Snatches

Cash out:
#CFTE30milesin30days

05/31/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Quad Stretch Agaisnt The Wall

Strength

Back Squat

15 Minutes:

Back Squat

Establish a 1 Rep Max

Strength

Then:

7 Minutes:

Deadlift

Build Up Weight For WOD Below

Metcon

Metcon (AMRAP – Rounds)

12 Minute AMRAP:

3 Bar Muscle-Ups

6 Deadlifts (225#/155#)

12 Air Squats

Cash out

#cfteabschallenge


“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” -Arnold Schwarzenegger

Thursday, 05/31/2018 WOD

“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” -Arnold Schwarzenegger
Warm Up:
CFTE Dynamic Stretches
Quad Stretch Agaisnt The Wall
Strength:
15 Minutes:
Back Squat
Establish a 1 Rep Max
Then:
7 Minutes:
Deadlift
Build Up Weight For WOD Below
Conditioning:
12 Minute AMRAP:
3 Bar Muscle-Ups
6 Deadlifts (225#/155#)
12 Air Squats
Cash Out:
#cfteabschallenge

05/30/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Skill

10 Minutes:

Rope Climb (J-Hook)

Review and Practice

Metcon

Metcon (Time)

5 Rounds For Time:

15 Dumbbell Push Presses (50#/35#)

15 Burpees

3 Rope Climbs

Cash out

#cfteabschallenge


“Today I will do what others won’t, so tomorrow I can do what others can’t.” -Mat Fraser

Wednesday, 05/30/2018 WOD

“Today I will do what others won’t, so tomorrow I can do what others can’t.” -Mat Fraser
Warm Up:
CFTE Dynamic Stretches
Skill:
10 Minutes:
Rope Climb (J-Hook)
Review and Practice
Conditioning:
5 Rounds For Time:
15 Dumbbell Push Presses (50#/35#)
15 Burpees
3 Rope Climbs
Cash Out:
#cfteabschallenge

05/29/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

7 Minutes:

Foam Roll/Lax Ball

Metcon

Metcon (AMRAP – Rounds)

“The Day After Murph Partner WOD!”

15 Minute AMRAP:

Partner 1:

Box Jump Overs (24″/20″)

Partner 2:

20 Russian Kettlebell Swings (53#/35#)

20 Abmat Sit-Ups

*Partners Switch Once Partner 2 Finishes Their   20 Swings and 20 Sit-Ups.

-Rest For 3 Minutes-

Metcon (Time)

For Time:

100 Ball Slams With Your Partner (Total) (25#/15#)

Cash out

#cfteabschallenge


“The chances you take, the people you meet, the people you love, the faith that you have, that’s what’s going to define you.” -Denzel Washington

Tuesday, 05/29/2018 WOD

“The chances you take, the people you meet, the people you love, the faith that you have, that’s what’s going to define you.” -Denzel Washington
Warm Up:
CFTE Dynamic Stretches
7 Minutes:
Foam Roll/Lax Ball
Conditioning:
“The Day After Murph Partner WOD!”
15 Minute AMRAP:
Partner 1:
Box Jump Overs (24”/20”)
Partner 2:
20 Russian Kettlebell Swings (53#/35#)
20 Abmat Sit-Ups
*Partners Switch Once Partner 2 Finishes Their   20 Swings and 20 Sit-Ups.
-Rest For 3 Minutes-
For Time:
100 Ball Slams With Your Partner (Total) (25#/15#)
Cash Out:
#cfteabschallenge

Monday, 05/28/2018 WOD

“Memorial Day is the day that’s set aside to remember with gratitude and pride, all those who served and died for our country and our freedom. May your day be filled with memories and peace. God Bless America!”
Warm Up:
CFTE Dynamic Stretches
Conditioning:
Hero WOD!
“MURPH!”
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Cash Out:
#cfteabschallenge

05/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cash out

#cfteabschallenge


“Memorial Day is the day that’s set aside to remember with gratitude and pride, all those who served and died for our country and our freedom. May your day be filled with memories and peace. God Bless America!”

Sunday, 05/27/2018 WOD

“Life is a gift.” – Tony Robbins

Warm Up:
CFTE Dynamic Stretching
5-10 Minute Foam Roll/Lax Ball Roll Out

Gymnastics
With A Running Clock
AMRAP:
0-5:00
Max Handstand Push Ups
30 Second Hollow Hold
AMRAP:
5:00-10:00
10 Med Ball Squat Thrust
30 Seconds Plank Taps

Skill:
WOD Review

Conditioning:
12 Minute AMRAP:
200 M Run
10 Burpees
200 M Run
10 Tempo V Ups (3-3-3)

Cool Down: Stretch

Cash out:
#cfteabschallenge