W.O.D.

D Long Intervals    |     Day 1 Week 4

Tuesday, January 31, 2012 • EnduranceD Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 20 minutes of: Row 750m 50 Double Unders 21 KB Swings, 1.5/1 pood Post rounds and fraction of rounds to comments. ENDURANCE WOD:...


D Long Intervals    |     Day 1 Week 4

Monday, January 30, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH: Max Effort (ME): Back Squat Work up to a 3RM or 1RM. Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD CFE STRENGTH & CONDITIONING WOD: On the minute for...


D Tempo / Time Trial    |     Day 2 Week 3

Sunday, January 29, 2012 • EnduranceD Cycle, Stamina, S&C Recovery

CFE STRENGTH & CONDITIONING WOD: Rest Day Are you competing in the CrossFit Games Open? Post answer to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow with...


D Tempo / Time Trial    |     Day 1 Week 3

Saturday, January 28, 2012 • EnduranceD Cycle, Stamina, Tempo / Time Trial

CFE STRENGTH & CONDITIONING WOD: 21-15-9 for time of: Clean & Jerk, 95/65 pounds Burpees Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD...


D Long Intervals    |     Day 2 Week 3

Friday, January 27, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH: a) DE Box Squat 8 sets of 3 reps @ 65% of 1RM on 1:00 b) DE Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 Complete all sets of Box Squat before moving on to (b). Post loads to...


D Long Intervals    |     Day 1 Week 3

Thursday, January 26, 2012 • EnduranceD Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day Spend at least 45 minutes on recovery. Post recovery tools to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day Single-Sport (SS):...


D Short Intervals    |     Mid Week 3

Wednesday, January 25, 2012 • EnduranceD Cycle, Short Intervals, Whiteboard Wednesday

STRENGTH: Back Squat 5 x 3 @ 80% sets across First work set after warm up should be at 80% of 1RM. Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD. CFE STRENGTH...


D Short Intervals    |     Day 2 Week 3

Tuesday, January 24, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 5 Push Presses, 135/95 pounds 7 Supine Ring Rows 9 Toes-to-bar Post time to comments. - Zone 5 Endurance Post thoughts to...


D Short Intervals    |     Day 1 Week 3

Monday, January 23, 2012 • EnduranceD Cycle, Short Intervals

STRENGTH: Max Effort (ME): Snatch Games athletes: Snatch. Endurance athletes: athlete's choice of either Power or full Snatch. Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE...


D Tempo / Time Trial    |     Day 2 Week 2

Sunday, January 22, 2012 • EnduranceD Cycle, Stamina, Tempo, Time Trial

ENDURANCE: CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery. Single-Sport: Choose ONE of the following sports: Swim (SUN): 500m TT Bike (SUN): 10M TT Run (SUN): 5k TT C2...


D Tempo / Time Trial    |     Day 1 Week 2

Saturday, January 21, 2012 • EnduranceD Cycle, Stamina, Recovery

CFE STRENGTH & CONDITIONING WOD: 3+ Hours After Endurance As many rounds as possible in 8:00 of: 6 Deadlifts, 185/135 pounds 12 Toes-to-Bar Post rounds to comments. ENDURANCE: 3+ Hours Before...


D Short Intervals    |     Day 2 Week 2

Friday, January 20, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH: a) DE: Box Squat 10 sets of 2 reps @ 60% on 1:00 b) DE: Bench Press 10 sets of 2 reps @ 60% on 1:00 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH &...


D Short Intervals    |     Day 1 Week 2

Thursday, January 19, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport: Max Effort Hill Sprints “At Speed” Choose ONE...


D Mid Week 2    |     Long Intervals

Wednesday, January 18, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH: Max Effort (ME): Front Squat Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD CFE STRENGTH & CONDITIONING WOD: Five rounds: 3 Squat Cleans, 185/135...


D Long Intervals    |     Day 2 Week 2

Tuesday, January 17, 2012 • EnduranceD Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD: For time: 100 Double Unders 50 Hand-Release Push ups 40 KB Swings, 1.5/1 pood 30 Air Squats 20 Box Jumps, 20" 10 C2B Pull ups Post time to comments....


D Long Intervals    |     Day 1 Week 2

Monday, January 16, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH: Max Effort (ME): Push Jerk Post loads to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time of:...


D Tempo / Time Trial    |     Day 2 Week 1

Sunday, January 15, 2012 • Endurance

CFE STRENGTH & CONDITIONING: Rest Day ENDURANCE: 3+ Hours Before CFE S&C WOD Choose ONE of the following sports: Swim (SS Sun, 3S OFF): 500m TT Bike (SS Sun, 3S Sat): Lactate Shuttle 5:00...


D Tempo / Time Trial    |     Day 1 Week 1

Saturday, January 14, 2012 • EnduranceD Cycle, Stamina, Tempo, Time Trial

CFE STRENGTH AND CONDITIONING WOD: Every minute on the minute for 12 minutes: 8 DB Push Press, 45/20 pounds 8 Lateral Burpees 8 KB Swings, 2/1.5 pood Each round should be as fast as possible....


D Long Intervals    |     Day 2 Week 1

Friday, January 13, 2012 • EnduranceD Cycle, Endurance, Long Intervals

STRENGTH: a) DE: Box Squat 12 x 2 @ 55% of 1RM on 1:00 b) DE: Bench Press 12 x 2 @ 55% of 1RM on 1:00 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH &...


D Long Intervals    |     Day 1 Week 1

Thursday, January 12, 2012 • EnduranceD Cycle, Long Intervals;

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE: CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Lactate Shuttle Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off,...


D Mid    |     Week 1

Wednesday, January 11, 2012 • EnduranceD Cycle

STRENGTH: Max Effort (ME): Barbell Row Work up to a 5RM or 3RM. Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD CFE STRENGTH & CONDITIONING WOD: a) 10:00 of Muscle-up...


D Short Intervals     |     Day 2 Week 1

Tuesday, January 10, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 5 Power Cleans, heaviest possible (goal is to perform at least 3 rounds unbroken) 12 Hand-release Push ups 15 Toes-to-Bar Post load...


D Short Intervals    |     Day 1 Week 1

Monday, January 09, 2012 • EnduranceD Cycle, Short Intervals

STRENGTH: Max Effort (ME): Back Squat Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 8:00 of: 7 Back...





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