Entries by admin

06/23/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 400 Meter Run 15 Ring Rows 15 Stationary Lunges (Per Leg) 15 Push-Ups Strength Bench Press 15 Minutes: Bench Press Establish a 5 Rep Max Metcon Metcon (AMRAP – Rounds) 12 Minute AMRAP: 4 Strict Pull-Ups 8 Dumbbell Front Squats (50#/35#) 12 Push-Ups […]

Saturday, 06/23/2018 WOD

“What we fear doing most is usually what we most need to do.” -Tim Ferriss Warm Up: CFTE Dynamic Stretches 400 Meter Run 15 Ring Rows 15 Stationary Lunges (Per Leg) 15 Push-Ups Strength: 15 Minutes: Bench Press Establish a 5 Rep Max Conditioning: 12 Minute AMRAP: 4 Strict Pull-Ups 8 Dumbbell Front Squats (50#/35#) […]

06/22/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Agility Ladder/Agility Work Metcon Metcon (Time) 7 Rounds For Time: 7 Deadlifts (135#/95#) 7 Hang Power Cleans 7 Push Jerks *LOWER THE BAR PROPERLY TO COMPLETE REP – IF YOU’RE HAVING TROUBLE, ASK A COACH TO SHOW YOU. IF IT’S STILL TOO HARD, […]

Friday, 06/22/2018 WOD

“Intelligence is the ability to adapt to change.” -Stephen Hawking Warm Up: CFTE Dynamic Stretches Agility Ladder/Agility Work Conditioning: 7 Rounds For Time: 7 Deadlifts (135#/95#) 7 Hang Power Cleans 7 Push Jerks *LOWER THE BAR PROPERLY TO COMPLETE REP – IF YOU’RE HAVING TROUBLE, ASK A COACH TO SHOW YOU. IF IT’S STILL TOO […]

06/21/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 6 Minute Abs: Hollow Hold Hollow Rocks Sit-Ups Tuck-Ups V-Ups Plank Hold Strength Back Squat 15 Minutes: Back Squat Establish a 1 Rep Max Metcon Metcon (No Measure) 14 Minute EMOM: Even: 7 Handstand Push-Ups Odd: 14 Wall Balls (20#/14#) Cash out #cfte30milesin30days […]

Thursday, 06/21/2018 WOD

“Don’t aspire to make a living, aspire to make a difference.” -Denzel Washington  Warm Up: CFTE Dynamic Stretches 6 Minute Abs: Hollow Hold Hollow Rocks Sit-Ups Tuck-Ups V-Ups Plank Hold Strength: 15 Minutes: Back Squat Establish a 1 Rep Max Conditioning: 14 Minute EMOM: Even: 7 Handstand Push-Ups Odd: 14 Wall Balls (20#/14#) Cash Out: […]

06/20/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Tabata: 4 Rounds Each: Ring Rows Push-Ups Skill 10 Minutes: Ring Muscle Up Review and Practice Metcon Metcon (AMRAP – Rounds) 16 Minute AMRAP: 200 Meter Run 4 Ring Muscle-Ups 12 Dumbbell Snatches (50#/35#) (Total) Cash out #cfte30milesin30days “Write it on your heart […]

Wednesday, 06/20/2018 WOD

“Write it on your heart that every day is the best day in the year.” -Ralph Waldoo Emerson Warm Up: CFTE Dynamic Stretches Tabata: 4 Rounds Each: Ring Rows Push-Ups Skill: 10 Minutes: Ring Muscle Up Review and Practice Conditioning: 16 Minute AMRAP: 200 Meter Run 4 Ring Muscle-Ups 12 Dumbbell Snatches (50#/35#) (Total) Cash […]

06/19/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 10 Minutes Shoulder Mobility with Lax Ball led by Coach (5 mins each shoulder) Strength Push Press 15 Minutes: Push Press Establish a 3 Rep Max Metcon Metcon (Time) For Time: 21-18-15-12-9-6-3 Push Presses (95#/65#) Burpees Over The Bar Cash out #cfte30milesin30days “I’ve […]

Tuesday, 06/19/2018 WOD

“I’ve only had two rules. Do all you can and do it the best you can.” -Colonel Sanders Warm Up: CFTE Dynamic Stretches 10 Minutes Shoulder Mobility with Lax Ball led by Coach (5 mins each shoulder) Strength:  15 Minutes: Push Press Establish a 3 Rep Max Conditioning: For Time: 21-18-15-12-9-6-3 Push Presses (95#/65#) Burpees […]