W.O.D.

May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011

Endurance
Running
Cycling
Swimming

Short Interval    |    

Monday, May 20, 2013 • Endurance • Short Interval

STRENGTH: ME: Bench Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift - 1.5 x BW Bench -...

Tempo | Time Trial    |    

Sunday, May 19, 2013 • Endurance • Tempo, 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, May 18, 2013 • Endurance • Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 4 Rounds For Time Of: 15 - Sumo Deadlift High Pull (95/75) 20 - Pull Ups Post time to comments. SKILLS & DRILLS...

Long Interval    |    

Friday, May 17, 2013 • Endurance • Long Interval

STRENGTH: DE: Power Clean 10x2 @ 65% 1RM on :45 Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Every Minute On The Minute For 12:00...

Long Interval    |    

Thursday, May 16, 2013 • Endurance • Long 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, May 15, 2013 • Endurance • Short Interval

STRENGTH: DE: Push Press 8x2 @ 65% on :45 Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 Of:...

Short Interval    |    

Tuesday, May 14, 2013 • Endurance • Short Interval

CFE STRENGTH & CONDITIONING WOD: 7 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 Back Squat Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim...

Short Interval    |    

Monday, May 13, 2013 • Endurance • Short Interval

STRENGTH: ME: Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 7 - Cleans (135/95) 21 - Wall Ball Post...

Tempo | Time Trial    |    

Sunday, May 12, 2013 • Endurance • Tempo, 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, May 11, 2013 • Endurance • Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: "Diane" 21 - 15 - 9 Deadlift (225/185) Hand Stand Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of...

Short Interval    |    

Friday, May 10, 2013 • Endurance • Short Interval

STRENGTH: ME: Pull Up Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Reps As Possible In 10:00 Of: Pull Ups (Every time you...

Short Interval    |    

Thursday, May 09, 2013 • Endurance • Short 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, May 08, 2013 • Endurance • Long Interval

STRENGTH: DE: Bench Press 8x2 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 25 - KB Swings 25 -...

Long Interval    |    

Tuesday, May 07, 2013 • Endurance • Long Interval

CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 5 - 5 - 5 - Shoulder Press 3 - 3 - 3 - 3 -3 - Push Press 1 - 1 - 1 - 1 - 1 - Push Jerk Post loads to comments. SKILLS & DRILLS Perform 20-45min of...

Long Interval    |    

Monday, May 06, 2013 • Endurance • Long Interval

STRENGTH: DE: Front Squat 8x2 @ 65% 1Rm Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 1 Mile - Run 1600m - Row 1 Mile -...

Tempo | Time Trial    |    

Sunday, May 05, 2013 • Endurance • Tempo, 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 &...

Tempo | Time Trial    |    

Saturday, May 04, 2013 • Endurance • Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 100m - Handstand Walk 100 - Pistols (Alternate Legs) 100m Handstand Walk Post time to comments. SKILLS & DRILLS...

Long Interval    |    

Friday, May 03, 2013 • Endurance • Long Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 Of: 2 - Cleans (90% 1RM) 5 -...

Long Interval    |    

Thursday, May 02, 2013 • Endurance • Long 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, May 01, 2013 • Endurance • Short Interval

STRENGTH: ME: Shoulder Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 10 - Strict Pull Ups 20 - KB...

Short Interval    |    

Tuesday, April 30, 2013 • Endurance • Short Interval

CFE STRENGTH & CONDITIONING WOD: For Time: "Grace" 30 - Clean & Jerks (135/95) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...

Short Interval    |    

Monday, April 29, 2013 • Endurance • Short Interval

STRENGTH: DE: Deadlift 10x2 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3...

Tempo | Time Trial    |    

Sunday, April 28, 2013 • Endurance • Tempo, 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 &...

Tempo | Time Trial    |    

Saturday, April 27, 2013 • Endurance • Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 100 - Turkish Get Ups (Choose a challenging Weight) Post time to comments. SKILLS & DRILLS Perform 20-45min of...

Short Interval    |    

Friday, April 26, 2013 • Endurance • Short Interval

STRENGTH: DE: Floor Press 7x3 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 21 - Shoulder Press...

Short Interval    |    

Thursday, April 25, 2013 • Endurance • Short 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, April 24, 2013 • Endurance • Long Interval

STRENGTH: ME: Back Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time and Reps: Tabata Squats Run 1 mile Post number of...

Long Interval    |    

Tuesday, April 23, 2013 • Endurance • Long Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 2 - Rope Climbs (15') 50 - Walking Lunge Steps Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...

Long Interval    |    

Monday, April 22, 2013 • Endurance • Long Interval

STRENGTH: ME: Power Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 6:00 of: 2 - Power Cleans...

Tempo | Time Trial    |    

Sunday, April 21, 2013 • Endurance • Tempo, 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 Row Skills &...

Tempo | Time Trial    |    

Saturday, April 20, 2013 • Endurance • Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 30 - Muscle Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills &...

Long Interval    |    

Friday, April 19, 2013 • Endurance • Long Interval

STRENGTH: DE: Box Squat 10x2 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 20 - Turkish Get Ups...