10/31/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE DYNAMICS

2 Rounds:

15 Medball Cleans

15 Wallballs

30 Double Unders/50 Singles

Strength

Every 1:30 for 9 minutes (6 sets):

High Hang Clean + Hang Clean + Squat Clean

*Start at 50% of 1RM clean and build by feel.*

Metcon

Metcon (Time)

“Dead Rising: The Big Escape” (Partner WOD)

The zombies are coming and we have to get to a new safe house ASAP. Grab a friend and follow these guidelines:

For Time:

“Grab the Necessities”- 400m Farmer’s/OH Carry

(one farmer’s carries 2 DBs/KBs, other OH carries plate; switch when needed)

“Load up the Truck”- 50 Partner Wallballs

(each time ball drops- 3 no pushup burpee high fives)

“Run for Your Life”- 1600m Relay Run

(200m at a time; 4 times each)

“Unload the Truck”- 50 Partner Wallballs

(each time ball drops- 3 no pushup burpee high fives)

“Get Into the Safe House”- 400m Farmer’s/OH Carry

(one farmer’s carries 2 DBs/KBs, other OH carries plate; switch when needed)

*IF YOU DARE (RX)- 50lb. DBs/53lb. KBs, 45lb. plate, partner wallballs over pullup bar.*

*Anyone out of costume is a “zombie”- you will do 30 regular burpees to begin the workout. Anyone you catch (finish before) will be required to complete 30 burpees at the end of their workout.*


“We came, we saw, we kicked it’s ass.” – Dr. Peter Venkman, Ghostbusters (1984) Happy Halloween! Be prepared to fight off some zombies! Costumes are highly encouraged, but nothing super messy (burpee penalty for those not in costume). Bring friends or fam


Wednesday, 10/31/2018 WOD

“We came, we saw, we kicked it’s ass.” – Dr. Peter Venkman, Ghostbusters (1984)
Happy Halloween! Be prepared to fight off some zombies! Costumes are highly encouraged, but nothing super messy (burpee penalty for those not in costume). Bring friends or family for more fun!
Warm up:
CFTE DYNAMICS
2 Rounds:
15 Medball Cleans
15 Wallballs
30 Double Unders/50 Singles
Strength:
Every 1:30 for 9 minutes (6 sets):
High Hang Clean + Hang Clean + Squat Clean
*Start at 50% of 1RM clean and build by feel.*
Conditioning:
“Dead Rising: The Big Escape” (Partner WOD)
The zombies are coming and we have to get to a new safe house ASAP. Grab a friend and follow these guidelines:
For Time:
“Grab the Necessities”- 400m Farmer’s/OH Carry
(one farmer’s carries 2 DBs/KBs, other OH carries plate; switch when needed)
“Load up the Truck”- 50 Partner Wallballs
(each time ball drops- 3 no pushup burpee high fives)
“Run for Your Life”- 1600m Relay Run
(200m at a time; 4 times each)
“Unload the Truck”- 50 Partner Wallballs
(each time ball drops- 3 no pushup burpee high fives)
“Get Into the Safe House”- 400m Farmer’s/OH Carry
(one farmer’s carries 2 DBs/KBs, other OH carries plate; switch when needed)
*IF YOU DARE (RX)- 50lb. DBs/53lb. KBs, 45lb. plate, partner wallballs over pullup bar.*
*Anyone out of costume is a “zombie”- you will do 30 regular burpees to begin the workout. Anyone you catch (finish before) will be required to complete 30 burpees at the end of their workout.*

10/30/2018

CrossFit Total Empowerment – TE BOOTCAMP

Warm-up

Warm-up (No Measure)

CFTE Dynamics

Metcon

Metcon (AMRAP – Rounds)

20 Min Amrap

12 Reverse Lunge KB Thrusters 53/35

12 Alternating KB Swings 53/35

12 Single Leg Plank Push Ups

Every 2 Min Perform:

12 Lateral Ball Slams 30/20

10/30/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamics

800m run OR 1000m row OR 1 mile airdyne

Review WOD

Metcon

Metcon (No Measure)

“Durante Core”

5 Rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 second Hollow Hold

1 minute rest

*Stay in one spot for all 40 reps straight through each round. Save rest for between rounds.*

-Rest 5 minutes-

Metcon (Time)

For time:

27-21-15-9

HSPU

Alternating Pistol Squats

Pull-ups
Scaling Options:

*If you are scaling, challenge yourself if you’re feeling good! i.e. If you consistently perform ring rows when scaling for pull-ups, move up to the next modification like banded pull-ups or jumping negatives to build strength on the pull-up bar. Goal is to progressively get better and scale less, not remain the same!*

HSPU -(scaled- higher head height, negatives, pike push-ups, push-ups)

Alt Pistol Squats – (all scaled- to a box)

Pull-ups -(scaled- banded, jumping negatives, ring rows)


“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment.” – Jim Rohn

Tuesday, 10/30/2018 WOD

“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment.” – Jim Rohn
Warm up:
CFTE Dynamics
800m run OR 1000m row OR 1 mile airdyne
Review WOD
Conditioning:
“Durante Core”
5 Rounds:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 second Hollow Hold
1 minute rest
*Stay in one spot for all 40 reps straight through each round. Save rest for between rounds.*
-Rest 5 minutes-
For time:
27-21-15-9
HSPU
Alternating Pistol Squats
Pull-ups
Scaling Options:
*If you are scaling, challenge yourself if you’re feeling good! i.e. If you consistently perform ring rows when scaling for pull-ups, move up to the next modification like banded pull-ups or jumping negatives to build strength on the pull-up bar. Goal is to progressively get better and scale less, not remain the same!*

HSPU -(scaled- higher head height, negatives, pike push-ups, push-ups)
Alt Pistol Squats – (all scaled- to a box)
Pull-ups -(scaled- banded, jumping negatives, ring rows)

TE BOOTCAMP:

Warm Up:

CFTE Dynamics
Conditioning:
20 Min Amrap
12 Reverse Lunge KB Thrusters 53/35
12 Alternating KB Swings 53/35
12 Single Leg Plank Push Ups
Every 2 Min Perform:
12 Lateral Ball Slams 30/20

Monday, 10/29/2018 WOD

“I didn’t get there by wishing for it or hoping for it, but by working for it.”      – Estée Lauder 
Warm up:
CFTE Dynamics
2 sets:
10 Single-leg Glute Bridge
Duck Walk (length of gym)
30sec Low or High Plank
Strength: 
20 minutes
Front Squat
3 warmup sets
3 working sets of 5 @55X1 tempo
*5 seconds down, 5 seconds pause at bottom, explode up. Use first 5-10 minutes for warmup sets. Take ample rest between working sets. Go as heavy as possible while maintaining a steady tempo and solid technique.*
-Review Slamball Ground to Over Shoulder and WOD
Conditioning:
Teams of 2:
AMRAP 6 minutes
Partner 1- 200m run
Partner 2- Slamball Ground to Over Shoulder (choose weight collectively)
*Partner 2 does amrap until partner 1 finishes run, then switch. Score= Total number of slamball ground to over shoulder.*
-Rest 3 minutes-
AMRAP 6 minutes
Partner 1- Row 30sec for calories
Partner 2- Burpees
*Partner 2 does amrap burpees until Partner 1 finishes row. Score = Total number of calories.
Total logged score equals sum of both scores.*

Sunday, 10/28/2018 WOD

“We will never surrender” -Winston Churchill 
Warm Up:
CFTE Dynamic stretches
Review WOD
Conditioning Part 1:
15 min time cap:
21-15-9
Push Press (115/75)
Bar Facing Burpees
Rest 5 Min
Conditioning Part 2:
Teams of 2
20 Min Time Cap:
30 Power Cleans (115/75)
60 Burpees
80 Cal Row
90 Air Squats

Saturday, 10/27/2018 WOD

“Hardships often prepare ordinary people for extraordinary destiny. ” – C.S. Lewis

Warm up:
CFTE Dynamic Stretches
6 Min Abs:
Heel Touches
Leg Raises
Hollow Rocks
Supermans
Tuck ups
Plank Hold
*Every time you break, alternate between 10 push-ups and 10 Air Squats*
Conditioning:
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (we will perform regular lunges)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (We will be performing Supermans)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Post time to comments.

10/26/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE DYNAMICS

10 rounds:

3 Air Squats

2 Push-ups

1 Pull-up (Challenge yourself. Go strict if possible. No bands. All other mods allowed. Scale to ring rows. First pull-up!?)

Skill

Review standards for each movement in WOD

Metcon

Metcon (AMRAP – Rounds)

“Love Thy Dumbbell”

30 minute AMRAP:

1 Single-arm Manmaker/arm (only 1 row with working arm)

2 Turkish Get-ups/arm

3 Single-arm Snatches/arm

4 Single-arm OHS/arm

5 Single-arm Front Squats/arm

6 Clean and Jerk/Press /arm

7 Single Leg RDL/leg (opposite leg works, opposite hand holds DB)

8 Single-arm Reverse Lunges/arm (DB at side)

9 Shoulder to Overhead/arm

10 Goblet Squat Thrusters (Hold DB at each end)

*Pick one DB for entire workout. For each movement, right arm first then left. Go for quality, not heaviest weight. Respect each movement and pay attention to your mechanics.*


“You miss 100% of the shots you don’t take. – Wayne Gretzky.”    – Michael Scott


CANT WAIT!!

Friday, 10/26/2018 WOD

“You miss 100% of the shots you don’t take. – Wayne Gretzky.”    – Michael Scott

Warm up:
CFTE DYNAMICS
10 rounds:
3 Air Squats
2 Push-ups
1 Pull-up (Challenge yourself. Go strict if possible. No bands. All other mods allowed. Scale to ring rows. First pull-up!?)

Review standards for each movement in WOD
Conditioning:
“Love Thy Dumbbell”
30 minute AMRAP:
1 Single-arm Manmaker/arm (only 1 row with working arm)
2 Turkish Get-ups/arm
3 Single-arm Snatches/arm
4 Single-arm OHS/arm
5 Single-arm Front Squats/arm
6 Clean and Jerk/Press /arm
7 Single Leg RDL/leg (opposite leg works, opposite hand holds DB)
8 Single-arm Reverse Lunges/arm (DB at side)
9 Shoulder to Overhead/arm
10 Goblet Squat Thrusters (Hold DB at each end)
*Pick one DB for entire workout. For each movement, right arm first then left. Go for quality, not heaviest weight. Respect each movement and pay attention to your mechanics.*