Entries by admin

Thursday, 08/16/2018 WOD

“Create the highest, grandest vision possible for your life, because you become what you believe.” -Oprah Winfrey Warm Up: CFTE Dynamic Stretches WOD Review/Set Up Strength: 15 Minutes: Push Jerk Establish a 3 Rep Max Conditioning: 15 Minute AMRAP: 5 Single Arm Dumbbell Hang Clean & Jerks (Per Arm) (50#/35#) 10 Box Jump Overs (24”/20”) […]

08/15/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 2 Rounds: 15 Good Mornings 15 Tuck Jumps 15 Pike Push-Ups 15 V-Ups Metcon Metcon (Time) 2 Rounds For Time: 30 Sumo Deadlift High Pulls (95#65#) 30 Lateral Jumps Over The Bar (Per Side) 30 Handstand Push-Ups 30 Toes To Bar “Please think […]

Wednesday, 08/15/2018 WOD

“Please think about your legacy, because you’re writing it every day.” -Gary Vaynerchuck Warm Up: CFTE Dynamic Stretches 2 Rounds: 15 Good Mornings 15 Tuck Jumps 15 Pike Push-Ups 15 V-Ups Conditioning: 2 Rounds For Time: 30 Sumo Deadlift High Pulls (95#65#) 30 Lateral Jumps Over The Bar (Per Side) 30 Handstand Push-Ups 30 Toes […]

08/14/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Quad Stretch Against The Wall Strength Bench Press 15 Minutes: Bench Press Establish a 1 Rep Max * In Between Each Set Do 10 Dumbbell Hammer Curls (Per Arm) * Metcon Metcon (Time) For Time: 200 Meter Run 15 Burpees 200 Meter Run […]

Tuesday, 08/14/2018 WOD

“There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.” -Michael Phelps  Warm Up: CFTE Dynamic Stretches Quad Stretch Against The Wall Strength: 15 Minutes: Bench Press Establish a 1 Rep Max * In Between Each Set Do 10 Dumbbell Hammer Curls (Per Arm) * […]

08/13/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Review Squat Clean Strength Squat Clean 15 Minutes: Squat Clean Establish a 1 Rep Max Metcon Metcon (Time) For Time: 21-15-9 Front Squats (135#/95#) Chest To Bar Pull-Ups “Action is the foundational key to all success.” – Pablo Picasso

Monday, 08/13/2018 WOD

“Action is the foundational key to all success.” – Pablo Picasso Warm Up: CFTE Dynamic Stretches Review Squat Clean Strength: 15 Minutes: Squat Clean Establish a 1 Rep Max Conditioning: For Time: 21-15-9 Front Squats (135#/95#) Chest To Bar Pull-Ups

Sunday, 08/12/2018 WOD

Don’t give up. Don’t ever give up. – Jimmy V Warm Up: CFTE Dynamic Stretches 2 Rounds 10 Air Squats 10 Push-ups 10 Tuck-Jumps Skill: Review: Man-Maker & Front Rack Lunge Conditioning: For Time: 100 Double Unders/ 300 Singles 50 Medball Cleans (20/14) 40 DB Front Rack Lunges (Total 50/35) 30 HSPU 20 Medball V-Ups 10 […]

08/12/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 2 Rounds 10 Air Squats 10 Push-ups 10 Tuck-Jumps Skill Review: Man-Maker & Front Rack Lunge Metcon Metcon (Time) For Time: 100 Double Unders/ 300 Singles 50 Medball Cleans (20/14) 40 DB Front Rack Lunges (Total 50/35) 30 HSPU 20 Medball V-Ups 10 […]

Saturday, 08/11/2018 WOD

“Being positive won’t guarantee you’ll succeed, but being negative will guarantee you won’t.” -Jon Gordon   Warm Up: CFTE Dynamic Stretches 2 Rounds: 10 Front Squats with Dowel 10 Dowel Pass Throughs 10 Good Mornings with Dowel   Skill: Review 15 Min and Warm Up Thruster   Conditioning: “Coach James’ Barn Stormer” For Time: Buy in: 50 DU’s/150 Singles 40 DB Thrusters (50/35) […]