Entries by admin

06/18/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 2 Rounds: 10 Air Squats 10 V-Ups 10 Tuck Jumps Metcon Metcon (Time) 4 Rounds For Time: 20 Medball Cleans (20#/14#) 20 Toes To Bar 20 Box Jumps (24″/20″) Cash out #cfte30milesin30days “You don’t have to be great to start but you have […]

Monday, 06/18/2018 WOD

“You don’t have to be great to start but you have to start to be great.” -Zig Ziglar Warm Up: CFTE Dynamic Stretches 2 Rounds: 10 Air Squats 10 V-Ups 10 Tuck Jumps Conditioning: 4 Rounds For Time: 20 Medball Cleans (20#/14#) 20 Toes To Bar 20 Box Jumps (24”/20”) Cash Out: #cfte30milesin30days

Sunday, 06/17/2018 WOD

“With The New Day Comes New Strength And New Thoughts” .-Eleanor Roosevelt Warm Up: 2 Rds 5 Muscle Cleans 5 High Hang Power Cleans 5 Front Squats Then 200 M Run Strength: 8 Minute EMOM With Ascending Weight: 2 High Hang Squat Cleans Rest 2 Minutes 8 Minute EMOM Scaled Cindy 5 Ring Rows 10 […]

06/17/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) 2 Rds 5 Muscle Cleans 5 High Hang Power Cleans 5 Front Squats Then 200 M Run Strength 8 Minute EMOM With Ascending Weight: 2 High Hang Squat Cleans Rest 2 Minutes 8 Minute EMOM Scaled Cindy 5 Ring Rows 10 Push Ups 15 Squats If […]

06/16/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 7 mins: Foam Roll/Lax Ball then, 200 Meter Run 10 Ring Rows 10 Push-ups with Rotation 10 Air Squats with 3 sec pause at bottom Skill 5-7 mins: Review/Set-up Stations Efficiency Tips Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps […]

Saturday, 06/16/2018 WOD

“A person who feels appreciated will will always do more than is expected.” – Zig Ziglar Happy Birthday, Coach Joe!! Warm up: CFTE Dynamic Stretches 7 mins: Foam Roll/Lax Ball then, 200 Meter Run 10 Ring Rows 10 Push-ups with Rotation 10 Air Squats with 3 sec pause at bottom WOD Prep: 5-7 mins: Review/Set-up […]

06/15/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches Review Movements in WOD Then Perform 5 of Each Movement Metcon Metcon (Time) For Time: 100 Double Unders/300 Singles 80 Wall Balls (20/14lbs) 60 Burpees 40 Sumo Deadlift High Pulls w/ KB (24/16kg) 20 Pistol Squats (Total) 10 ManMakers (50/35) Cash out #CFTE30Milesin30Days […]

Friday, 06/15/2018 WOD

“I believe purpose is something for which one is responsible; it’s not just divinely assigned.” -Michael J Fox Warm Up:  CFTE Dynamic Stretches Review Movements in WOD Then Perform 5 of Each Movement Conditioning: For Time: 100 Double Unders/300 Singles 80 Wall Balls (20/14lbs) 60 Burpees 40 Sumo Deadlift High Pulls w/ KB (24/16kg) 20 […]

06/14/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 400 Meter Run Strength 15 Mins Power Snatch 10x7x5x5 A FULL REP IS LIFTING THE BARBELL PROPERLY AND PLACING IT DOWN PROPERLY – PLEASE, NO DROPPING THE BARBELL Metcon Metcon (AMRAP – Rounds) 8 Min AMRAP: 4 Power Snatches (95/65) 8 Stationary Lunges […]

Thursday, 06/14/2018 WOD

“Always be a first rate version of yourself, instead of a second rate version of someone else.” -Judy Garland Warm Up: CFTE Dynamic Stretches 400 Meter Run Strength: 15 Mins Power Snatch 10x7x5x5 A FULL REP IS LIFTING THE BARBELL PROPERLY AND PLACING IT DOWN PROPERLY – PLEASE, NO DROPPING THE BARBELL Conditioning: 8 Min […]