W.O.D.
CrossFit Endurance Seminar
CrossFit Endurance Seminar
CrossFit Endurance Seminar
CrossFit Endurance Seminar
CrossFit Endurance Seminar
CrossFit Endurance Cycling Seminar
CrossFit Endurance Seminar
CrossFit Endurance Seminar
CrossFit Endurance Seminar
CrossFit Endurance Seminar
E Long Intervals Day 1 Week 7 |
Thursday, May 17, 2012
• Endurance •
E L-INT, Rest Day
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 5-7 x 200m TT, work:rest 1:2 Bike (THU): 4 x 5k, spin/rest 1:00,...
E Short Intervals Mid Week 7 |
STRENGTH: DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30 Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD....
E Short Intervals Day 2 Week 7 |
Tuesday, May 15, 2012
• Endurance •
E S-INT
CFE STRENGTH & CONDITIONING WOD: Every 30 seconds for 6:00 complete: 1 Squat Snatch @ 65% of 1RM then Three rounds for time of: 9 Ring Dips 12 Front Squats, 135/95 pounds Post load for Snatch...
E Short Intervals Day 1 Week 7 |
Monday, May 14, 2012
• Endurance •
E S-INT, DE
STRENGTH: DE: Good Morning 8 sets of 3 reps @ 70% of 1RM on 1:00 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As...
E Tempo / Time Trial Day 2 Week 6 |
Sunday, May 13, 2012
• Endurance •
E T/TT, S&C R
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1500m TT Bike (SUN): 30...
E Tempo / Time Trial Day 1 Week 6 |
Saturday, May 12, 2012
• Endurance •
E T/TT, S&C R
CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 10 GHD Sit-ups 15 Hand-release Push-ups 50 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength &...
E Short Intervals Day 2 Week 6 |
STRENGTH: ME: Push Press Post loads and reps to comments. Rest 5-10 minutes then perform CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 5 Push Jerks, 185/135...
E Short Intervals Day 1 Week 6 |
Thursday, May 10, 2012
• Endurance •
E S-INT, Rest Day, S&C R
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Single-Sport (SS) Choose ONE of the following...
E Long Intervals Mid Week 6 |
STRENGTH: ME: Good Morning (Wide Stance) Post loads and reps to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...
E Long Intervals Day 2 Week 6 |
Tuesday, May 08, 2012
• Endurance •
E L-INT
CFE STRENGTH & CONDITIONING WOD: Four rounds, each for time, of: 9 Thrusters, 135/95 pounds 12 Unbroken Chest-to-Bar Pull-ups 15 Handstand Push-ups Each round should be MAX effort. Rest 2:00...
E Long Intervals Day 1 Week 6 |
Monday, May 07, 2012
• Endurance •
E L-INT, DE
STRENGTH: DE: Dead Hang Weighted Pull-up 12 sets of 2 reps with accommodating resistance Reps should be explosive but do not kip. Post loads and resistance to comments. Rest 5-10 minutes then...
E Tempo / Time Trial Day 2 Week 5 |
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 90% of 500m TT...
E Tempo / Time Trial Day 1 Week 5 |
Saturday, May 05, 2012
• Endurance •
E T/TT, S&C R, Brick
CFE STRENGTH & CONDITIONING WOD: Three rounds of: Max L-Sit Hold on Rings 10 Broad Jumps 100m Sled Drag, 90/45 pounds Post thoughts to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength...
E Long Intervals Day 2 Week 5 |
Friday, May 04, 2012
• Endurance •
E L-INT, DE
STRENGTH: DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00 Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...
E Long Intervals Day 1 Week 5 |
Thursday, May 03, 2012
• Endurance •
E L-INT, Rest Day, S&C R
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Single-Sport (SS) Choose ONE of the following...
E Short Intervals Mid Week 5 |
STRENGTH: ME: Dead Hang Weighted Pull-up Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time...
E Short Intervals Day 2 Week 5 |
Tuesday, May 01, 2012
• Endurance •
E S-INT
CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time of: Front Squats, 185/135 pounds Bar-facing burpees Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...
E Short Intervals Day 1 Week 5 |
Monday, April 30, 2012
• Endurance •
E S-INT, ME
STRENGTH: ME: Sumo Deadlift Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in...
E Tempo / Time Trial Day 2 Week 4 |
Sunday, April 29, 2012
• Endurance •
E T/TT, S&C R
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim...
E Tempo / Time Trial Day 1 Week 4 |
CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 50 Double Unders 15 Burpees 12 Chest-to-Bar Pull-ups Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength &...
E Short Intervals Day 2 Week 4 |
STRENGTH: DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 0:45 Post loads and resistance to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning...
E Short Intervals Day 1 Week 4 |
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Single-Sport (SS): Tabata: 8 rounds of 20 seconds on,...
E Long Intervals Mid Week 4 |
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 60% of 1RM + accommodating resistance on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE S&C WOD. CFE STRENGTH & CONDITIONING...
E Long Intervals Day 2 Week 4 |
Tuesday, April 24, 2012
• Endurance •
E L-INT
CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 12:00 of: 3 Thrusters, 135/95 pounds 9 Chest-to-Bar Pull-ups 12 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours...
E Long Intervals Day 1 Week 4 |
Monday, April 23, 2012
• Endurance •
E L-INT, ME
STRENGTH: ME: Bench Press Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds of: 100 Double...
E Tempo / Time Trial Day 2 Week 3 |
Sunday, April 22, 2012
• Endurance •
E T/TT, S&C R
CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: 3+ Hours Before CFE Strength & Conditioning WOD Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 10:00 @ 85%...
E Tempo / Time Trial Day 1 Week 3 |
Saturday, April 21, 2012
• Endurance •
E T/TT, S&C R
CFE STRENGTH & CONDITIONING WOD: 3+ Hours After Endurance WOD 21-15-9 reps for time of: Squat Snatches, 95/65 pounds Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE...
E Long Intervals Day 2 Week 3 |
Friday, April 20, 2012
• Endurance •
E L-INT, ME
STRENGTH: ME: Work up to a 3RM or 5RM Good Morning Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING:...
E Long Intervals Day 1 Week 3 |
Thursday, April 19, 2012
• Endurance •
E L-INT
CFE STRENGTH & CONDITIONING WOD: Rest Day - Nathan Helming, ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Single-Sport (SS) Choose ONE of...
E Mid Week 3 |
STRENGTH: DE: Bench Press 10 sets of 3 reps @ 50% of 1RM on 0:45 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for total reps...
E Short Intervals Day 2 Week 3 |
Tuesday, April 17, 2012
• Endurance •
E S-INT
CFE STRENGTH & CONDITIONING WOD: Seven rounds for time of: 10 Ring Push-ups 10 GHD Sit-ups 21 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...
E Short Intervals Day 1 Week 3 |
Monday, April 16, 2012
• Endurance •
E S-INT, DE
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As...
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