07/31/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

10 Dowel Passthroughs

10 Overhead Squats w/ Dowel

10 V-Ups w/ Dowel

Strength

Overhead Squat (5×3)

15 Minutes

Overhead Squat

5×3

Metcon

Metcon (AMRAP – Rounds)

20 Minute AMRAP:

10 Lateral Goblet Squats (Per Leg)(24kg/16kg)

10 Side Dips w/ KB (Per Side) (24kg/16kg)

10 KB Snatches (Per Arm) (24kg/16kg)


“Success is getting what you want. Happiness is wanting what you get.”- Ingrid Bergman

Tuesday, 07/31/2018 WOD

“Success is getting what you want. Happiness is wanting what you get.”- Ingrid Bergman

Warm Up:
CFTE Dynamic Stretches
10 Dowel Passthroughs
10 Overhead Squats w/ Dowel
10 V-Ups w/ Dowel

Strength:
15 Minutes
Overhead Squat
5×3

Conditioning:
20 Minute AMRAP:
10 Lateral Goblet Squats (Per Leg)(24kg/16kg)
10 Side Dips w/ KB (Per Side) (24kg/16kg)
10 KB Snatches (Per Arm) (24kg/16kg)

07/30/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

6 Minute Abs:

Plank Hold

V-Ups

Reverse Crunches

Tuck Ups

Sit Ups

Plank Hold

200 Meter Run

Strength

Floor Press

Floor Press

15 Mins

Build Up To A 5 Rep Max

Metcon

Metcon (Time)

5 Rounds For Time:

800 Meter Run

15 Floor Presses (135/95)

12 V Ups


“The most effective way to do it, is to do it.”- Amelia Earhart

Monday, 07/30/2018 WOD

“The most effective way to do it, is to do it.”- Amelia Earhart

Warm Up:
CFTE Dynamic Stretches
6 Minute Abs:
Plank Hold
V-Ups
Reverse Crunches
Tuck Ups
Sit Ups
Plank Hold
200 Meter Run

Strength:
Floor Press
15 Mins
Build Up To A 5 Rep Max

Conditioning:
5 Rounds For Time:
800 Meter Run
15 Floor Presses (135/95)
12 V Ups

Sunday, 07/29/2018 WOD

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” – Robert Louis Stevenso
Warm Up:
CFTE Dynamic Stretches
WOD Review and Set Up
Strength:
Every 2 Minutes For 16 Minutes Perform:
1 Squat Clean + 2 Front Squats + 2 Burpees Over The Bar
Conditioning:
15 Minute AMRAP:
50 Double-Unders
Ascending “Cindy”
Example:
50 Double-Unders
1 Round of “Cindy”
50 Double-Unders
2 Rounds of “Cindy”
Etc…
Cash Out:
Foam Roll

07/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

5 Mins:

Foam Roll

Strength

Push Press (5×3)

15 Mins:

Push Press

5×3

Metcon

Metcon (No Measure)

3 Rounds:

1 min: Knees to Elbows

1 min: Ring Push-ups

1 min: Ball Slams 25lbs/15lbs

1 min: KB Thrusters 24kg/16kg

1 min: Row

1 min: Rest


“Change your life today.  Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir

Saturday, 07/28/2018 WOD

“Change your life today.  Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
Warm up:
CFTE Dynamic Stretches
5 Mins:
Foam Roll
Strength:
15 Mins:
Push Press
5×3
Conditioning:
3 Rounds:
1 min: Knees to Elbows
1 min: Ring Push-ups
1 min: Ball Slams 25lbs/15lbs
1 min: KB Thrusters 24kg/16kg
1 min: Row
1 min: Rest

Friday, 07/27/2018 WOD

“Make Yourself Proud.” – Peter W. Smith

 

Warm Up:
CFTE Dynamic Stretching
3 Rds
7 Pike Push Ups
7 Ring Row
Review Wod

 

Endurance:
6 Minute AMRAP
30 Double Unders
Ascending Ladder Rope Climb

 

Gymnastic Conditioning:
Rx
For Time:
10-8-6-4-2
Muscle Ups
Pistols (Total)
HSPU
Burpees

 

Scaled
20-18-16-14-12
Jumping Negative Pull Ups
Push Ups
Bench/Box Assisted Pistols (Total)
Pike Push Up
Squat Thrust

 

Feel Free To Mix Scaling Options And RX. But Follow The Rep Scheme For The Given Movement

 

Cash Out:
Static Stretching And Foam Rolling

07/26/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Tabata 8 Rds

20 Seconds Supermans

10 Second Plank Hold

Strength

Every 2 Minutes For 10 Minutes

2 Deadlifts With Ascending Weight

100 Reps Total

Partner 1 Does Max Reps

Partner 2 Rests

Metcon

Metcon (Time)

“JENN K CHIPPER SEND OFF!”

For Time:

100 Sit Ups

90 Mountain Climbers

80 Rocket Jacks

70 DB Lunges (Total)(50/35)

60 KB Swings (53/35)

50 DB Deadlifts (50/35)

40 Sumo Deadlift High Pulls (53/35)

30 Squat Thrusts

20 Med Ball Cleans

10 DB Thrusters (50/35)

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…


Thank you for everything! We will see you in December!!!


“It’s Kind Of fun To Do The Impossible.” – Walt Disney

Thursday, 07/26/2018 WOD

“It’s Kind Of fun To Do The Impossible.” – Walt Disney

Warm Up:
CFTE Dynamic Stretching
Tabata 8 Rds
20 Seconds Supermans
10 Second Plank Hold

Strength:
Every 2 Minutes For 10 Minutes
2 Deadlifts With Ascending Weight
100 Reps Total
Partner 1 Does Max Reps
Partner 2 Rests

Conditioning:
“JENN K CHIPPER SEND OFF!”
For Time:
100 Sit Ups
90 Mountain Climbers
80 Rocket Jacks
70 DB Lunges (Total)(50/35)
60 KB Swings (53/35)
50 DB Deadlifts (50/35)
40 Sumo Deadlift High Pulls (53/35)
30 Squat Thrusts
20 Med Ball Cleans
10 DB Thrusters (50/35)

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…