Entries by admin

10/18/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 5 minutes: Jump Rope Max Effort Skill WOD Review Metcon Metcon (No Measure) 14 Minute EMOM: Even: 15 American Kettlebell Swings (24kgs/16kgs) Odd: 20 Abmat Sit-ups -Rest 3 Minutes- Metcon (AMRAP – Rounds) 12 Minute AMRAP: 10 Knees To Elbows 20 Russian Twists […]

10/18/2018 WOD

CrossFit Total Empowerment – TE BOOTCAMP Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Metcon Metcon (No Measure) 4 Intervals 30sec/10 sec Medball Slam Burpees Followed By 2 Min Max Pushups 4 Intervals 30 sec/ 10 sec Medball Slam Burpees Followed By 2 min max Air squats 4 Intervals 30 Sec/ 10 sec Medball Slam Burpees […]

Thursday, 10/18/2018 WOD

“With the right kind of coaching and determination you can accomplish anything.”  -Reese Witherspoon   Warm up: CFTE Dynamic Stretches 5 minutes: Jump Rope Max Effort   Skill: WOD Review   Conditioning: 14 Minute EMOM: Even: 15 American Kettlebell Swings (24kgs/16kgs) Odd: 20 Abmat Sit-ups -Rest 3 Minutes- 12 Minute AMRAP: 10 Knees To Elbows […]

10/17/2018 WOD

CrossFit Total Empowerment – CrossFit Strength Back squat Spend 15 Minutes performing the following sequence: 5x4x3x2x1 Metcon Metcon (Time) 7 Rounds For Time: 10 Hang Power Cleans (95lbs./65lbs.) 15 Back Squats (95lbs./65lbs.) 10 Box Jumps (24”/20”) 30 Second Plank Hold “Don’t follow your dreams; chase them.” -Richard Dumbrill loving this! crispy clean… skylight getting all new […]

Wednesday, 10/17/2018 WOD

“Don’t follow your dreams; chase them.” -Richard Dumbrill   Warm up: CFTE Dynamic Stretches 2 Rounds: 15 Air Squats 15 Supermans   Strength: Back squat Spend 15 Minutes performing the following sequence: 5x4x3x2x1   Conditioning: 7 Rounds For Time: 10 Hang Power Cleans (95lbs./65lbs.) 15 Back Squats (95lbs./65lbs.) 10 Box Jumps (24”/20”) 30 Second Plank Hold

10/16/2018 WOD

CrossFit Total Empowerment – TE BOOTCAMP Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Metcon Metcon (AMRAP – Rounds) 20 Min AMRAP: 15 OHS w/ Dowel 10 Push Ups w/ Pike Press Up 5 Jumping Pullups

10/16/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 2 Tabata rounds: Good mornings Sit-ups Strength Deadlift Spend 15 minutes establishing a one rep max Deadlift Metcon Metcon (Time) For Time: 200 meter run 27 Deadlifts (205lbs./145lbs.) 400 meter run 21 Deadlifts (205lbs./145lbs.) 800 meter run 15 Deadlifts (205lbs./145lbs.) 1000 meter run […]

Tuesday, 10/16/2018 WOD

“Set your goals high, and don’t stop till you get there.” -Bo Jackson   Warm-up: CFTE Dynamic Stretches 2 Tabata rounds: Good mornings Sit-ups   Strength: Spend 15 minutes establishing a one rep max Deadlift   Conditioning: For Time: 200 meter run 27 Deadlifts (205lbs./145lbs.) 400 meter run 21 Deadlifts (205lbs./145lbs.) 800 meter run 15 […]

10/15/2018 WOD

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Perform the exercises listed below the length of the gym and back: Broad Jumps Walking Lunges Crab Walk Side Shuffle Bear Crawl Skill WOD Review/Set-up Metcon Metcon (AMRAP – Rounds) 8 min AMRAP: 200 meter Row 15 Deficit Push-ups (45lbs./25lbs.) -3 min rest- […]

Monday, 10/15/2018 WOD

“We make a living by what we get, but we make a life by what we give.”  – Winston Churchill   Warm up: CFTE Dynamic Stretches Perform the exercises listed below the length of the gym and back: Broad Jumps Walking Lunges Crab Walk Side Shuffle Bear Crawl   Skill: WOD Review/Set-up   Conditioning: 8 […]