Sunday, 07/01/2018 WOD

“Power, Energy, Potential, Confidence, Motivation, Inspiration, Results, Family.” – Total Empowerment

Warm up:
CFTE Dynamic Stretches
4 Minutes Coaches Call Out:
Hollow Rocks
Supermans
Push-ups
Air Squats

Strength:
15 Minutes
Hang Power Clean
Work up to 5RM

Conditioning:
5 Rounds for Time:
6 Chest to Bar Pull-ups
9 Hang Power Cleans 115/85
12 Russian Twist with Medball 20/14

Cash out:
#CFTEClassCheckinChallenge
Make sure you check in on FB and Instagram!  The Class with the most posts at the end of the month wins…

Saturday, 06/30/2018 WOD

“Optimism is the faith that leads to achievement.  Nothing can be done without hope and confidence.” – Tony Robbins
Warm up:
CFTE Dynamic Stretches
300m Row
25 Push-ups
25 Air Squats
25 Sit-ups
Strength:
20 mins:
Deadlift
10x10x7x5x3x3
Conditioning:
3 Rds:
Max effort at each station:
1 Min: Lateral Box Step-Overs 24/20
1 Min: DB Push Press 50/35
1 Min: Burpees
1 Min: Row
1 Min: Rest
Cash out:
#CFTE30Milesin30days

06/30/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

300m Row

25 Push-ups

25 Air Squats

25 Sit-ups

Strength

Deadlift (10x10x7x5x3x3)

20 mins:

Deadlift

10x10x7x5x3x3

Metcon

Metcon (No Measure)

3 Rds:

Max effort at each station:

1 Min: Lateral Box Step-Overs 24/20

1 Min: DB Push Press 50/35

1 Min: Burpees

1 Min: Row

1 Min: Rest

Cash out

#CFTE30Milesin30days


“Optimism is the faith that leads to achievement.  Nothing can be done without hope and confidence.” – Tony Robbins

06/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Skill

Medball clean

Metcon

Metcon (Time)

5 rounds for time of:

200-meter sprint

10 medball cleans 20/14

15 toes to bar

200-meter sprint

Rest 2 minutes

Cash out

#CFTE30Milesin30days


“Just do it” – Nike

Friday, 06/28/2018 WOD

“Just do it” – Nike

Warm-up:
CFTE Dynamic Stretches
Benchmark!
“Annie”
50-40-30-20-10
Double unders
Sit-ups

Skill:
Medball clean

Conditioning:
5 rounds for time of:
200-meter sprint
10 medball cleans 20/14
15 toes to bar
200-meter sprint
Rest 2 minutes

Cash out:
#CFTE30Milesin30days

06/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds of:

10 Sit-ups

10 Supermans

Strength

Overhead Squat (10x10x8x8x5x5x3x3)

20 Minutes:

Overhead Squat

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 minutes of:

20 v-ups

10 left-arm overhead walking lunges 50/30

10 right-arm overhead walking lunges
Modify the workout accordingly, so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility.

Cash out

#CFTE30Milesin30Days


“Knowledge is potential power – we have to get ourselves to follow through!” – Tony Robbins

Thursday, 06/28/2018 WOD

“Knowledge is potential power – we have to get ourselves to follow through!” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
10 Sit-ups
10 Supermans

Strength:
20 Minutes:
Overhead Squat
10x10x8x8x5x5x3x3

Conditioning:
Complete as many rounds as possible in 12 minutes of:
20 v-ups
10 left-arm overhead walking lunges 50/30
10 right-arm overhead walking lunges

Modify the workout accordingly, so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility.

Cash out:
#CFTE30Milesin30Days

06/27/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

Skill:

10 Mins of Pull-up Progression

5 Mins of KB Swing

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups

Cash out

#CFTE30Milesin30Days


“Life will bring you the most it has to give.” – Joseph Russo

Wednesday, 06/27/2018 WOD

“Life will bring you the most it has to give.” – Joseph Russo

Warm up:
CFTE Dynamic Stretches
2 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Skill:
10 Mins of Pull-up Progression
5 Mins of KB Swing

Conditioning:
Benchmark!
“Helen”
3 rounds for time of:
Run 400 meters
21 American kettlebell swings 24KGs/16KGs
12 pull-ups

This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Cash out:
#CFTE30Milesin30Days

06/26/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

10 Minutes Shoulder Mobility with Lacrosse Ball (5 minutes each shoulder, front and back)

Skill

Handstand Push-up

15 Minutes HSPU Progression

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3 reps for time of:

Ring dips

Handstand Push-ups
Scaling

Reduce the reps so you can keep moving with limited breaks.

Cash out

#CFTE30Milesin30ays


“What a liberation to realize that the “voice in my head” is not who I am. Who am I then? The one who sees that. ” – Eckhart Tolle