Thursday, 08/16/2018 WOD

“Create the highest, grandest vision possible for your life, because you become what you believe.” -Oprah Winfrey
Warm Up:
CFTE Dynamic Stretches
WOD Review/Set Up
Strength:
15 Minutes:
Push Jerk
Establish a 3 Rep Max
Conditioning:
15 Minute AMRAP:
5 Single Arm Dumbbell Hang Clean & Jerks (Per Arm) (50#/35#)
10 Box Jump Overs (24”/20”)
15 Medball Cleans (20#/14#)
Cash Out:
4 Sets:
10 Hollow Rocks
10 Tuck-Ups
10 V-Ups
10 Second Hollow Hold
1 Minute Rest

08/15/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds:

15 Good Mornings

15 Tuck Jumps

15 Pike Push-Ups

15 V-Ups

Metcon

Metcon (Time)

2 Rounds For Time:

30 Sumo Deadlift High Pulls (95#65#)

30 Lateral Jumps Over The Bar (Per Side)

30 Handstand Push-Ups

30 Toes To Bar




“Please think about your legacy, because you’re writing it every day.” -Gary Vaynerchuck

Wednesday, 08/15/2018 WOD

“Please think about your legacy, because you’re writing it every day.” -Gary Vaynerchuck
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
15 Good Mornings
15 Tuck Jumps
15 Pike Push-Ups
15 V-Ups
Conditioning:
2 Rounds For Time:
30 Sumo Deadlift High Pulls (95#65#)
30 Lateral Jumps Over The Bar (Per Side)
30 Handstand Push-Ups
30 Toes To Bar

08/14/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Quad Stretch Against The Wall

Strength

Bench Press

15 Minutes:

Bench Press

Establish a 1 Rep Max

* In Between Each Set Do 10 Dumbbell Hammer Curls (Per Arm) *

Metcon

Metcon (Time)

For Time:

200 Meter Run

15 Burpees

200 Meter Run

14 Burpees

200 Meter Run

13 Burpees

Etc..


“There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.” -Michael Phelps


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Tuesday, 08/14/2018 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
Quad Stretch Against The Wall
Strength:
15 Minutes:
Bench Press
Establish a 1 Rep Max
* In Between Each Set Do 10 Dumbbell Hammer Curls (Per Arm) *
Conditioning:
For Time:
200 Meter Run
15 Burpees
200 Meter Run
14 Burpees
200 Meter Run
13 Burpees
Etc..

08/13/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Review Squat Clean

Strength

Squat Clean

15 Minutes:

Squat Clean

Establish a 1 Rep Max

Metcon

Metcon (Time)

For Time:

21-15-9

Front Squats (135#/95#)

Chest To Bar Pull-Ups


“Action is the foundational key to all success.” – Pablo Picasso

Monday, 08/13/2018 WOD

“Action is the foundational key to all success.” – Pablo Picasso
Warm Up:
CFTE Dynamic Stretches
Review Squat Clean
Strength:
15 Minutes:
Squat Clean
Establish a 1 Rep Max
Conditioning:
For Time:
21-15-9
Front Squats (135#/95#)
Chest To Bar Pull-Ups

Sunday, 08/12/2018 WOD

Don’t give up. Don’t ever give up. – Jimmy V
Warm Up:
CFTE Dynamic Stretches
2 Rounds
10 Air Squats
10 Push-ups
10 Tuck-Jumps
Skill:
Review:
Man-Maker & Front Rack Lunge
Conditioning:
For Time:
100 Double Unders/ 300 Singles
50 Medball Cleans (20/14)
40 DB Front Rack Lunges (Total 50/35)
30 HSPU
20 Medball V-Ups
10 Man-Makers

08/12/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds

10 Air Squats

10 Push-ups

10 Tuck-Jumps

Skill

Review:

Man-Maker & Front Rack Lunge

Metcon

Metcon (Time)

For Time:

100 Double Unders/ 300 Singles

50 Medball Cleans (20/14)

40 DB Front Rack Lunges (Total 50/35)

30 HSPU

20 Medball V-Ups

10 Man-Makers


Don’t give up. Don’t ever give up. – Jimmy V

Saturday, 08/11/2018 WOD

“Being positive won’t guarantee you’ll succeed, but being negative will guarantee you won’t.” -Jon Gordon

 

Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Front Squats with Dowel
10 Dowel Pass Throughs
10 Good Mornings with Dowel

 

Skill:
Review 15 Min and Warm Up Thruster

 

Conditioning:
“Coach James’ Barn Stormer”
For Time:
Buy in: 50 DU’s/150 Singles
40 DB Thrusters (50/35)
15 Toes to Bar
30 DB Thrusters (50/35)
15 Toes to Bar
20 DB Thrusters (50/35)
15 Toes to Bar
10 DB Thrusters (50/35)
15 Toes to Bar
Cash Out: 50 DU’s/150Singles