Entries by admin

12/14/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) (15 Min) CFTE Dynamic Stretching Tabata: 4 Rds: Single Ring Underhand Row 4 Rds: Single Unders Review Wod Skill (10 Min) Review And Practice Pulling Scales.  Light Work Load Practice With DB Snatch And Rope Techniq Metcon Metcon (Time) 4 ROUNDS FOR TIME 2 Rope Climbs […]

Friday, 12/14/2018 WOD

“If you cannot do great things, do small things in a great way.” -Napoleon Hill Warm Up: (15 Min) CFTE Dynamic Stretching Tabata: 4 Rds: Single Ring Underhand Row 4 Rds: Single Unders Review Wod Skill: (10 Min) Review And Practice Pulling Scales.  Light Work Load Practice With DB Snatch And Rope Technique. Conditioning: 4 […]

12/13/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) (10Min) CFTE Dynamic Stretching Wrist Mobility Work Then: 10 Front Squats W/ Empty BB 10 Tuck Jumps 10 Front Rack Lunges W/ Empty BB 10 Hip Raises Skill (5-7 Min) Review And Establish Working Weight Strength Front Squat (3×10) (8-12 Min) FRONT SQUAT 3 x 10 […]

12/13/2018

CrossFit Total Empowerment – TE BOOTCAMP Warm-up Warm-up (No Measure) CFTE Dynamics Metcon Metcon (No Measure) 9 Min Emom 10 Tuck Jump Burpees Rest 2 Minutes 9 Min Amrap 3 American KB Swings 70/53 3 Goblet Squats

12/12/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) (10 Min) CFTE Dynamic Stretching Review EMOM Movements For Quality 2 Rounds 30 Seconds HPC 30 Seconds Squat Thrust Skill (10 Min) Review Hang Power Clean Positioning And Hook Grip. Find A Weight Where You Can Go Unbroken At Least 5 Rounds In The Conditioning. Metcon […]

Wednesday, 12/12/2018 WOD

“Your Limitation—It’s Only Your Imagination”-Unknown Warm Up: (10 Min) CFTE Dynamic Stretching Review EMOM Movements For Quality 2 Rounds 30 Seconds HPC 30 Seconds Squat Thrust Skill: (10 Min) Review Hang Power Clean Positioning And Hook Grip. Find A Weight Where You Can Go Unbroken At Least 5 Rounds In The Conditioning. Conditioning: (20 Min) […]

12/11/2018

CrossFit Total Empowerment – TE BOOTCAMP Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Metcon Metcon (No Measure) 6 Sets of: 30 Second Wall Sit 30 Second Max Air Squats Rest 30 Seconds 30 Seconds Overhead Plate Hold 30 Seconds Max Plate Push Press Rest 30 Seconds Note – running clock for this workout 1st set […]

12/11/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching 2 Rounds W/ An Empty Barbell 5 Deadlifts 5 Bent Over Rows 5 Good Mornings 5 Tempo V Ups (3 Second Hollow Hold, 1 Second Explode Up, 3 Second Descent) Then 2 Rounds W/ Light Kettle Bell 5  Kb Swings 5 Sumo Deadlifts […]

Tuesday, 12/11/2018 WOD

“Change Your Life Today. Don’t Gamble On The Future, Act Now, Without Delay.”- Simone de Beauvoir Warm Up: CFTE Dynamic Stretching 2 Rounds W/ An Empty Barbell 5 Deadlifts 5 Bent Over Rows 5 Good Mornings 5 Tempo V Ups (3 Second Hollow Hold, 1 Second Explode Up, 3 Second Descent) Then 2 Rounds W/ […]

12/10/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) (15 Minutes) CFTE Dynamic Stretching 3 Rounds /Each: Partner A Does “Rowling”(Try And Row And Get Close To 100m While Using Full Strokes) Partner B Performs Simple AMRAP 10 Air Squats/ 5 Sit Ups. As a team see how many meters you go over or under. […]