11/29/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamics

Skill

Pendlay Row/ Deadlift/ Jumping Shrug (RDS for short)

Metcon

Metcon (Time)

100 Reps

RDS 115/ 75

Every 10 Reps

Choose Each 1 At Least Once:

5 Strict HSPU/ 5 Pike

30 Sec Assault Bike

5 Strict Pullups

3 Thrusters

5 Burpees


“The successful warrior is the average man, with laser-like focus.”- Bruce Lee

11/29/2018

CrossFit Total Empowerment – TE BOOTCAMP

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Metcon

Metcon (No Measure)

8 Rds

20/10 Intervals

-Reverse Lunge Ball Throws

-Lateral Tuck Jumps

-Lateral Ball Slams

-Overhead Dowel Agility Ladder

-Scissor V Ups

Thursday, 11/29/2018 WOD

“The successful warrior is the average man, with laser-like focus.”- Bruce Lee

Warm Up:
CFTE Dynamics

Skill:
Pendlay Row/ Deadlift/ Jumping Shrug (RDS for short)
Conditioning:
100 Reps
RDS 115/ 75
Every 10 Reps
Choose Each 1 At Least Once:
5 Strict HSPU/ 5 Pike
30 Sec Assault Bike
5 Strict Pullups
3 Thrusters
5 Burpees

7am BOOTCAMP:

Warm Up:

CFTE Dynamics
Conditioning:
8 Rds
20/10 Intervals
-Reverse Lunge Ball Throws
-Lateral Tuck Jumps
-Lateral Ball Slams
-Overhead Dowel Agility Ladder
-Scissor V Ups

Wednesday, 11/28/2018 WOD

“Life is a balance of holding on and letting go.” – Rumi

Warm up:
CFTE Dynamic Stretches

Skill:
Thruster

Strength:
10 Minutes
Establish a 1RM

Conditioning:
3 Rounds for Time:
21 Thrusters 95/65 | 75/55
21 Pull-ups
21 Sit-ups

Cash out:
Time Remaining Practice any movement

11/27/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamics

Strength

25 Min

Back Squat

3 Reps Narrow Stance

3 Reps Standard

10 × 6 (3/3)

Metcon

Metcon (AMRAP – Rounds)

12 Min Amrap

30 Max Speed Single Unders

4 Max Height Burpees

8 Max Speed Push Ups


“The noble-minded are calm and steady. Little people are forever fussing and fretting.” – Confucius

11/27/2018

CrossFit Total Empowerment – TE BOOTCAMP

Warm-up

Warm-up (No Measure)

CFTE Dynamics

Metcon

Metcon (AMRAP – Rounds)

20 Min Amrap

50 Single Arm Jumping Pullups

10 GHD Situps

50 Single Leg Box Jumps

10 GHD Situps

Tuesday, 11/27/2018 WOD

“The noble-minded are calm and steady. Little people are forever fussing and fretting.” – Confucius

Warm Up:

CFTE Dynamics
Strength:
25 Min
Back Squat
3 Reps Narrow Stance
3 Reps Standard
10 × 6 (3/3)
Conditioning: 
12 Min Amrap
30 Max Speed Single Unders
4 Max Height Burpees
8 Max Speed Push Ups

7am TE BOOTCAMP:

Warm Up:

CFTE Dynamics
Conditioning:
20 Min Amrap
50 Single Arm Jumping Pullups
10 GHD Situps
50 Single Leg Box Jumps
10 GHD Situps

Monday, 11/26/2018 WOD

“The Resistance To The Unpleasant Situation Is The Root Of Suffering.” -Ram Dass

Warm Up: 
CFTE Dynamics Stretches

Skill:
WOD Prep
Conditioning:
Partner Wod
16 Min Amrap
#1- One Rope Climb/ 3 Floor Pulls
#2- One Wall Climb/ 3 Inchworm Pushups
*Switch When Both Are Done
Rest 2 Min
16 Min Amrap
#1- 10 D.B. Alternating Single Leg Deadlifts (Total) 50/35
Superset
10 D.B. Alternating Single Arm Floor Press (Total)50/35
*Resting Arm Held Up
#2- Plank Hold

Sunday, 11/25/2018 WOD

“Think big and don’t listen to people who tell you it can’t be done. Life’s too short to think small.”- Tim Ferriss
Warm Up:
CFTE Dynamic Stretching
2 Rounds Of Cindy
Review Wod
Conditioning:
Team Wod
With a Running Clock:
Station 1:
Complete 1000 M Row
Partner 1: 12 Pulls
Partner 2: Burpees
Station 2:
6 Rds Total Of
50 Du/100 Singles
10 DB Squat Clean Thrusters (50/35)(35/20)
Partner 1: Work
Partner 2: Rest
Station 3:
21-15-9-6-3 (Total)
Strict Pull Ups
TTB
Decline Push Ups (2 Plates/1 Plate)
Partner 1: Reps Unbroken
Once Broken Partner 2 Finishes Where Partner 1 Left Off

11/25/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

2 Rounds Of Cindy

Review Wod

Metcon

Metcon (Time)

Team Wod

With a Running Clock:

Station 1:

Complete 1000 M Row

Partner 1: 12 Pulls

Partner 2: Burpees

Station 2:

6 Rds Total Of

50 Du/100 Singles

10 DB Squat Clean Thrusters (50/35)(35/20)

Partner 1: Work

Partner 2: Rest

Station 3:

21-15-9-6-3 (Total)

Strict Pull Ups

TTB

Decline Push Ups (2 Plates/1 Plate)

Partner 1: Reps Unbroken

Once Broken Partner 2 Finishes Where Partner 1 Left Off


“Think big and don’t listen to people who tell you it can’t be done. Life’s too short to think small.”- Tim Ferriss