06/23/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

400 Meter Run

15 Ring Rows

15 Stationary Lunges (Per Leg)

15 Push-Ups

Strength

Bench Press

15 Minutes:

Bench Press

Establish a 5 Rep Max

Metcon

Metcon (AMRAP – Rounds)

12 Minute AMRAP:

4 Strict Pull-Ups

8 Dumbbell Front Squats (50#/35#)

12 Push-Ups

*3 Minute Rest*

Metcon

Metcon (No Measure)

4 Sets Of:

10 Hollow Rocks

10 Tuck-Ups

10 V-Ups

10 Second Hollow Hold

1 Minute Rest

*Try To Do Each Set Unbroken*

Cash out

#cfte30milesin30days


“What we fear doing most is usually what we most need to do.” -Tim Ferriss

Saturday, 06/23/2018 WOD

“What we fear doing most is usually what we most need to do.” -Tim Ferriss
Warm Up:
CFTE Dynamic Stretches
400 Meter Run
15 Ring Rows
15 Stationary Lunges (Per Leg)
15 Push-Ups
Strength:
15 Minutes:
Bench Press
Establish a 5 Rep Max
Conditioning:
12 Minute AMRAP:
4 Strict Pull-Ups
8 Dumbbell Front Squats (50#/35#)
12 Push-Ups
*3 Minute Rest*
4 Sets Of:
10 Hollow Rocks
10 Tuck-Ups
10 V-Ups
10 Second Hollow Hold
1 Minute Rest
*Try To Do Each Set Unbroken*
Cash Out:
#cfte30milesin30days

06/22/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Agility Ladder/Agility Work

Metcon

Metcon (Time)

7 Rounds For Time:

7 Deadlifts (135#/95#)

7 Hang Power Cleans

7 Push Jerks

*LOWER THE BAR PROPERLY TO COMPLETE REP – IF YOU’RE HAVING TROUBLE, ASK A COACH TO SHOW YOU. IF IT’S STILL TOO HARD, THE WEIGHT IS TOO HEAVY!

Cash out

#cfte30milesin30days


“Intelligence is the ability to adapt to change.” -Stephen Hawking

Friday, 06/22/2018 WOD

“Intelligence is the ability to adapt to change.” -Stephen Hawking
Warm Up:
CFTE Dynamic Stretches
Agility Ladder/Agility Work
Conditioning:
7 Rounds For Time:
7 Deadlifts (135#/95#)
7 Hang Power Cleans
7 Push Jerks
*LOWER THE BAR PROPERLY TO COMPLETE REP – IF YOU’RE HAVING TROUBLE, ASK A COACH TO SHOW YOU. IF IT’S STILL TOO HARD, THE WEIGHT IS TOO HEAVY!
Cash Out:
#cfte30milesin30days

06/21/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

6 Minute Abs:

Hollow Hold

Hollow Rocks

Sit-Ups

Tuck-Ups

V-Ups

Plank Hold

Strength

Back Squat

15 Minutes:

Back Squat

Establish a 1 Rep Max

Metcon

Metcon (No Measure)

14 Minute EMOM:

Even: 7 Handstand Push-Ups

Odd: 14 Wall Balls (20#/14#)

Cash out

#cfte30milesin30days


“Don’t aspire to make a living, aspire to make a difference.” -Denzel Washington 

Thursday, 06/21/2018 WOD

“Don’t aspire to make a living, aspire to make a difference.” -Denzel Washington 
Warm Up:
CFTE Dynamic Stretches
6 Minute Abs:
Hollow Hold
Hollow Rocks
Sit-Ups
Tuck-Ups
V-Ups
Plank Hold
Strength:
15 Minutes:
Back Squat
Establish a 1 Rep Max
Conditioning:
14 Minute EMOM:
Even: 7 Handstand Push-Ups
Odd: 14 Wall Balls (20#/14#)
Cash Out:
#cfte30milesin30days

06/20/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Tabata:

4 Rounds Each:

Ring Rows

Push-Ups

Skill

10 Minutes:

Ring Muscle Up

Review and Practice

Metcon

Metcon (AMRAP – Rounds)

16 Minute AMRAP:

200 Meter Run

4 Ring Muscle-Ups

12 Dumbbell Snatches (50#/35#) (Total)

Cash out

#cfte30milesin30days


“Write it on your heart that every day is the best day in the year.” -Ralph Waldoo Emerson

Wednesday, 06/20/2018 WOD

“Write it on your heart that every day is the best day in the year.” -Ralph Waldoo Emerson
Warm Up:
CFTE Dynamic Stretches
Tabata:
4 Rounds Each:
Ring Rows
Push-Ups
Skill:
10 Minutes:
Ring Muscle Up
Review and Practice
Conditioning:
16 Minute AMRAP:
200 Meter Run
4 Ring Muscle-Ups
12 Dumbbell Snatches (50#/35#) (Total)
Cash Out:
#cfte30milesin30days

06/19/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

10 Minutes

Shoulder Mobility with Lax Ball led by Coach (5 mins each shoulder)

Strength

Push Press

15 Minutes:

Push Press

Establish a 3 Rep Max

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Push Presses (95#/65#)

Burpees Over The Bar

Cash out

#cfte30milesin30days


“I’ve only had two rules. Do all you can and do it the best you can.” -Colonel Sanders

Tuesday, 06/19/2018 WOD

“I’ve only had two rules. Do all you can and do it the best you can.” -Colonel Sanders
Warm Up:
CFTE Dynamic Stretches
10 Minutes
Shoulder Mobility with Lax Ball led by Coach (5 mins each shoulder)
Strength: 
15 Minutes:
Push Press
Establish a 3 Rep Max
Conditioning:
For Time:
21-18-15-12-9-6-3
Push Presses (95#/65#)
Burpees Over The Bar
Cash Out:
#cfte30milesin30days