W.O.D.

Short Interval    |    

Thursday, July 31, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Mid Week    |    

Wednesday, July 30, 2014 • EnduranceLong Interval

STRENGTH: DE: Front Squat 12 x 2 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 15:00 7 Back Squats (BW) 3 Rope Climbs Post results...


Long Interval    |    

Tuesday, July 29, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 21-18-15-12-9-6-3 KB Swings (53/35) Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Long Interval    |    

Monday, July 28, 2014 • EnduranceLong Interval

STRENGTH: DE: Deadlift 12 x 2 @ 70% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Nancy" 5 Rounds 400m Run 15 - Overhead Squats (95) Post results to comments. SKILLS...


Tempo | Time Trial    |    

Sunday, July 27, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Tempo | Time Trial    |    

Saturday, July 26, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5xBW) Bench Press (BW) Clean (.75 BW) Post results to comments. SKILLS & DRILLS...


Short Interval    |    

Friday, July 25, 2014 • EnduranceShort Interval

STRENGTH: ME: Weighted Ring Dips Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 20:00 12 - Hang Power Cleans (95/65) 7 - Pull Ups Post results to...


Short Interval    |    

Thursday, July 24, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Mid Week    |    

Wednesday, July 23, 2014 • EnduranceLong Interval

STRENGTH: ME: Shoulder Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds 7 Thrusters (135/95) 1k Row Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Tuesday, July 22, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 12:00 Max Effort Strict Handstand Push Ups Run 200m (When you come down from the HSPU, run.) Post results to comments. SKILLS...


Long Interval    |    

Monday, July 21, 2014 • EnduranceLong Interval

STRENGTH: DE: Good Mornings (Wide Stance) 12 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Diane" 21-15-9 Deadlift (225/185) Hand Stand Push Ups Post...


Tempo | Time Trial    |    

Sunday, July 20, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Tempo | Time Trial    |    

Saturday, July 19, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "Filthy Fifty" 50 - Box Jumps (24") 50 - Jumping Pull Ups 50 - Kettlebell Swings (1pood) 50 - Walking Lunge Steps 50 - Knees to...


Long Interval    |    

Friday, July 18, 2014 • EnduranceLong Interval

STRENGTH: DE: Barbell Walking Lunge Steps 12 x 4 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time Row 5k Post results to comments. SKILLS & DRILLS...


Long Interval    |    

Thursday, July 17, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Mid Week    |    

Wednesday, July 16, 2014 • EnduranceShort Interval

STRENGTH: ME: Deadlift Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Death by Pull Ups" With a continuously running clock perform 1 pull up in the first min 2 pull ups in the...


Short Interval    |    

Tuesday, July 15, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Elizabeth" 21-15-9 Clean (135/95) Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Short Interval    |    

Monday, July 14, 2014 • EnduranceShort Interval

STRENGTH: ME: Back Squat Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Tabata Something Else" Tabata Pull Ups Tabata Push Ups Tabata Sit Ups Tabata Squats Post results to...


Tempo | Time Trial    |    

Sunday, July 13, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Tempo | Time Trial    |    

Saturday, July 12, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "CrossFit Total" 1RM Press 1RM Deadlift 1RM Squat Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Short Interval    |    

Friday, July 11, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 10 x 2 @ 75% on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time 50 Wall Balls (20/14) 50 Pull Ups 35 Wall Balls (20/14) 35 Pull Ups 20...


Short Interval    |    

Thursday, July 10, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Mid Week    |    

Wednesday, July 09, 2014 • EnduranceLong Interval

STRENGTH: DE: Front Squat 12 x 2 @ 75% on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Michael" 3 Rounds Run 800m 50 Back Extensions 50 Sit Ups Post results to comments....


Long Interval    |    

Tuesday, July 08, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Overhead Squat 3 - 3 - 3 - 3 - 3 - 3 - 3 Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Long Interval    |    

Monday, July 07, 2014 • EnduranceLong Interval

STRENGTH: ME: Good Morning Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds Row 500m 21 Hang Power Snatches (85/65) Post results to comments. SKILLS & DRILLS Perform...


Tempo | Time Trial    |    

Sunday, July 06, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Tempo | Time Trial    |    

Saturday, July 05, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD Should Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, July 04, 2014 • EnduranceLong Interval

STRENGTH: ME: Weighted Pull Up Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Helen" 3 Rounds Run 400m 21 KB Swings (53/35) 12 Pull Ups Post results to comments. SKILLS &...


Long Interval    |    

Thursday, July 03, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills...


Mid Week    |    

Wednesday, July 02, 2014 • EnduranceShort Interval

STRENGTH: DE: Push Press 10 x 3 @ 75% 1 RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 15-12-9 Back Squat (BW) Handstand Push Ups Post results to comments. SKILLS &...


Short Interval    |    

Tuesday, July 01, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 15:00 10 Thrusters (75/55) 10 Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, June 30, 2014 • EnduranceShort Interval

STRENGTH: DE: Box Squat 10 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds 12 - Muscle Ups 30 - Back Extensions Run 400m Post results to comments....





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