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 w/ KB (24kgs/16kgs)

30 Double Unders or (90 Singles)

40 Lunges (total)

Cash out

Roxanne with Burpees


“With the right kind of coaching and determination you can accomplish anything.”  -Reese Witherspoon


Congrats to Sal Licata and Christie Foy as they are our Athletes of the Month!

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

Followed By

2 Min Max Squat Thrusts

Cash out

Total Number Of

Push Ups

Air Squats

Squat Thrusts

Combined = High Knees

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
20 Russian Twists w/ KB (24kgs/16kgs)
30 Double Unders or (90 Singles)
40 Lunges (total)

 

Cash-out:
Roxanne with Burpees

TE BOOTCAMP 7AM:

 

Warm Up:
CFTE Dynamic Stretches

Conditioning:
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
Followed By
2 Min Max Squat Thrusts
Cash Out:
Total Number Of
Push Ups
Air Squats
Squat Thrusts
Combined = High Knees

 

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 windows! LETS GO!!

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

9 Deadlifts (205lbs./145lbs.)


“Set your goals high, and don’t stop till you get there.” -Bo Jackson

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 Deadlifts (205lbs./145lbs.)
1000 meter run
9 Deadlifts (205lbs./145lbs.)

7am TE Bootcamp:

Warm up:
CFTE Dynamic Stretches

Conditioning:
20 Min AMRAP:
15 OHS w/ Dowel
10 Push Ups w/ Pike Press Up
5 Jumping Pullups

 

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-

Metcon (AMRAP – Rounds)

8 min AMRAP:

10 Chin-ups

10 Dumbbell Bicep Curls (35lbs./20lbs.) (Total)

-3 min rest-

Metcon (AMRAP – Rounds)

8 min AMRAP:

50 Mountain Climbers (Total)

25 Slam Balls (25lbs./15lbs.)


“We make a living by what we get, but we make a life by what we give.”  – Winston Churchill


First layer of paint on the ceiling! HERE WE GOOOOOO!!!

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 min AMRAP:
200 meter Row
15 Deficit Push-ups (45lbs./25lbs.)
-3 min rest-
8 min AMRAP:
10 Chin-ups
10 Dumbbell Bicep Curls (35lbs./20lbs.) (Total)
-3 min rest-
8 min AMRAP:
50 Mountain Climbers (Total)
25 Slam Balls (25lbs./15lbs.)