Entries by admin

06/13/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 3 Rounds: 12 Good Mornings 10 Tuck Jumps 8 Reverse Crunches Strength Deadlift Deadlift 20 Mins Find a 3 RM Metcon Metcon (Time) For Time: 21-15-9-15-21 DB Deadlift (50lbs/35lbs) V-Ups Box Jumps (24″/20″) Cash out #CFTE30Milesin30Days “We aim above the mark to hit […]

Wednesday, 06/13/2018 WOD

“We aim above the mark to hit the mark.” -Ralph Waldo Emerson Warm Up: CFTE Dynamic Stretches 3 Rounds: 12 Good Mornings 10 Tuck Jumps 8 Reverse Crunches Strength: Deadlift 20 Mins Find a 3 RM Conditioning: For Time: 21-15-9-15-21 DB Deadlift (50lbs/35lbs) V-Ups Box Jumps (24″/20″) Cash Out: #CFTE30Milesin30Days

06/12/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 6 Min EMOM: Odd Minutes: 15 Push Ups Even Minutes: 30 Single Unders Skill 15 Mins Handstand Push Up Review/Practice Progressions Metcon Metcon (AMRAP – Rounds) 18 Min AMRAP: 10 Handstand Push Ups 20 Double Unders/60 Singles 10 KB Swings (24kg/16kg) 20 Double […]

Tuesday, 06/12/2018 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 6 Min EMOM: Odd Minutes: 15 Push Ups Even Minutes: 30 Single Unders Skill: 15 Mins Handstand Push Up Review/Practice Progressions Conditioning: 18 Min AMRAP: 10 Handstand Push Ups […]

06/11/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches 2 Rounds: 10 Air Squats 10 Ring Rows 10 Sit Ups Strength Squat Clean 15 Mins: Squat Clean Find a 1 RM Metcon Metcon (Time) Partner Hero WOD! “Badger” 3 Rounds for time: 30 Squat Cleans 95/65 30 Pull Ups 800 Meter Run […]

Monday, 06/11/2018 WOD

“The only place where success comes before work is in the dictionary.” -Vidal Sassoon Warm Up: CFTE Dynamic Stretches 2 Rounds: 10 Air Squats 10 Ring Rows 10 Sit Ups Strength: 15 Mins: Squat Clean Find a 1 RM Conditioning: Partner Hero WOD! “Badger” 3 Rounds for time: 30 Squat Cleans 95/65 30 Pull Ups […]

Sunday, 06/10/2018 WOD

“Oh joy, begin.” – Dave Matthews Warm Up: CFTE Dynamic Stretching Review 3 Point Clean And Conditioning Strength:  In 15 Minutes Establish a Heavy 3 Point Clean Conditioning:  For time: 50 Burpees 40 Lateral Hops 30 Hang Power Cleans (135/95) 20 Handstand Push Ups 10 bar muscle ups **After Every Exercise Do 20 Double Unders […]

06/10/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretching Review 3 Point Clean And Conditioning Strength In 15 Minutes Establish a Heavy 3 Point Clean Metcon Metcon (Time) For time: 50 Burpees 40 Lateral Hops 30 Hang Power Cleans (135/95) 20 Handstand Push Ups 10 bar muscle ups **After Every Exercise Do […]

06/09/2018

CrossFit Total Empowerment – CrossFit Warm-up Warm-up (No Measure) CFTE Dynamic Stretches “Tabata” Alternate: Push-ups Hollow Rocks Strength Bench Press: 20 mins: Max Reps @ 95/65 (75/55, 65/45, 45/35 to scale) then, 5×5 (work up to 5RM) then, Max Reps @ 95/65 (75/55, 65/45, 45/35 to scale) Metcon Metcon (AMRAP – Rounds) 12 Min AMRAP: […]

Saturday, 06/09/2018 WOD

“One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man.” – Elbert Hubbard Warm up: CFTE Dynamic Stretches “Tabata” Alternate: Push-ups Hollow Rocks Strength: Bench Press: 20 mins: Max Reps @ 95/65 (75/55, 65/45, 45/35 to scale) then, 5×5 (work up to 5RM) then, Max […]