W.O.D.

C Tempo / Time Trial    |     Day 1 Week 11

Saturday, December 31, 2011 • Endurance

Strength: Snatch Balance, 3-3-3 Sets should not be max effort; focus on technique. Post loads to comments. 5-10 minutes rest then CFE S&C WOD CFE Strength & Conditioning WOD: For time: 100...


C Tempo / Time Trial    |     Day 1 Week 11

Friday, December 30, 2011 • Endurance

CFE Strength & Conditioning WOD: Rest Day   Endurance: CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Swim (SS Sun, 3S OFF): 500y @ 85% of 500y TT pace...


C Short Intervals    |     Day 2 Week 9

Tuesday, December 13, 2011 • Running

CFE Strength & Conditioning WOD: 4 rounds for time of: Row 500m 12 Thrusters, 95/65 pounds 9 Ring Rows Rest 1:00 between rounds. Post time to comments. Endurance: 3+ Hours Before or After CFE...


C Short Intervals     |     Day 2 Week 8

Friday, December 09, 2011 • Endurance

CFE Strength & Conditioning WOD: Four rounds for time of: 30 Double Unders 15 Wall Ball Shots, 20 pounds 3 Rope Climbs, 15′ Post time to comments. Endurance: 3+ Hours Before or After CFE...





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