07/25/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Review The Wod

Strength

15 Minutes Find A Heavy Hang Power Clean And Jerk

Metcon

Metcon (Time)

For Time:

3 Rds

10 DB Hang Power Clean And Press (50/35)

10 DB Squats

Then

2Rds

3 Wall Climbs

25 Hanging Knee Raises

Then

1Rd

50 DB Snatches (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…


“Whatever You Can Do, Or Dream You Can, Begin It. Boldness Has Genius, Power, And Magic In It.” – Goethe

Wednesday, 07/25/2018 WOD

“Whatever You Can Do, Or Dream You Can, Begin It. Boldness Has Genius, Power, And Magic In It.” – Goethe

 

Warm Up:
CFTE Dynamic Stretching
Review The Wod

 

Strength:
15 Minutes Find A Heavy Hang Power Clean And Jerk

 

Conditioning:
For Time:
3 Rds
10 DB Hang Power Clean And Press (50/35)
10 DB Squats
Then
2Rds
3 Wall Climbs
25 Hanging Knee Raises
Then
1Rd
50 DB Snatches (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…

07/24/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

4 Minute AMRAP

5 Burpees

10 Ring Rows

15 Sit Ups

Strength

3-3 Tempo Bench Press-4×2

(3 Second Descend, 3 Second Pause)

Metcon

Metcon (Time)

For Time:

40 Close Grip Push Ups

30 STRICT Pull Ups

20 Burpees

10 Muscle Ups

At Every 2 Minutes Do 1 Man Maker (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…


Tuesday, 07/24/2018 WOD

“If You Don’t Like The Road You’re Walking, Start Paving Another One.” – Dolly Parton

 

Warm Up:
CFTE Dynamic Stretching
4 Minute AMRAP
5 Burpees
10 Ring Rows
15 Sit Ups

 

Strength:
3-3 Tempo Bench Press-4×2
(3 Second Descend, 3 Second Pause)

 

Conditioning:
For Time:
40 Close Grip Push Ups
30 STRICT Pull Ups
20 Burpees
10 Muscle Ups

At Every 2 Minutes Do 1 Man Maker (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…

07/23/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

2 Rds

10 Lunges (Per Leg)

10 Thrusters W Empty Barbell

Strength

Front Squat (5×2)

20 Minutes:

Front Squats

5×2

Metcon

Metcon (AMRAP – Rounds)

15 Minute AMRAP

10 Weighted Box Step Ups (Total) (50/35)

20 V Ups

10 Wall Balls

20 Double Unders

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…


“It Is Not The Mountain We Conquer But Ourselves.” – Edmund Hillary

Monday, 07/23/2018 WOD

“It Is Not The Mountain We Conquer But Ourselves.” – Edmund Hillary

 

Warm Up:
CFTE Dynamic Stretching
2 Rds
10 Lunges (Per Leg)
10 Thrusters W Empty Barbell

 

Strength:
20 Minutes:
Front Squats-5×2

 

Conditioning:
15 Minute AMRAP
10 Weighted Box Step Ups (Total) (50/35)
20 V Ups
10 Wall Balls
20 Double Unders

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…

07/22/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Review Wod

Foam Roll 5-7 Minutes

Metcon

Metcon (Time)

For Time:

21-15-9

Calorie Rows

Med Ball Clean (20/14)

Rest 1 Minute

Metcon (Time)

21-15-9

Double Unders

Chin Ups

Rest 1 Minute

Metcon (Time)

21-15-9

Jump Squats

Squat Thrusts

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…


“Action is the foundational key to all success.” -Pablo Picasso

Sunday, 07/22/2018 WOD

“Action is the foundational key to all success.” -Pablo Picasso

Warm Up:
CFTE Dynamic Stretching
Review Wod
Foam Roll 5-7 Minutes

Conditioning: 
For Time:
21-15-9
Calorie Rows
Med Ball Clean (20/14)
Rest 1 Minute
21-15-9
Double Unders
Chin Ups
Rest 1 Minute
21-15-9
Jump Squats
Squat Thrusts

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, 07/21/2018 WOD

“If you were born with the weakness to fall, you were born with the strength to rise.” – Rupi Kaur
Warm up:
CFTE Dynamic Stretches
5 mins:
Foam Roll
WOD Prep:
10 mins:
Review and Warm up Movements
Conditioning:
For time:
Buy in: 100 Heel Touches (total)
3 Rounds:
30 KB Swings (24kg/16kg)
20 SDHP with KB (24kg/16gk)
10 Burpee Box Jumps (24/20)
3 Wall Climbs
Cash out: 100 Medball Sit-ups (20/14)
Scale: 1 Wall Climb = 3 Inchworm Push-ups

07/21/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

5 mins:

Foam Roll

Workout Prep

10 mins:

Review and Warm up Movements

Metcon

Metcon (Time)

For time:

Buy in: 100 Heel Touches (total)

3 Rounds:

30 KB Swings (24kg/16kg)

20 SDHP with KB (24kg/16gk)

10 Burpee Box Jumps (24/20)

3 Wall Climbs

Cash out: 100 Medball Sit-ups (20/14)

Scale: 1 Wall Climb = 3 Inchworm Push-ups

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…


“If you were born with the weakness to fall, you were born with the strength to rise.” – Rupi Kaur