W.O.D.

D Long Intervals    |     Mid Week 8

Wednesday, February 29, 2012 • Endurance • D L-INT, Whiteboard Wed

STRENGTH WOD: DE: Bench Press 10 sets of 2 reps @ 50% of 1RM on 0:45 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: 3 rounds, each for time,...


D Long Intervals    |     Day 2 Week 8

Tuesday, February 28, 2012 • Endurance • D L-INT

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 10:00 of: 12 Push Presses, 95/65 pounds 12 Wall Ball Shots, 20/16 pounds Post rounds to comments. ENDURANCE: 3+ Hours Before or...


D Long Intervals    |     Day 1 Week 8

Monday, February 27, 2012 • Endurance • D L-INT, DE

STRENGTH: DE: Good Morning 8 sets of 3 reps @ 65% of 1RM on 0:45 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: "Amanda" 9-7-5 reps...


D Tempo / Time Trial    |     Day 2 Week 7

Sunday, February 26, 2012 • Endurance • D T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery. "Sport (DAY)" refers to when the workout is...


D Tempo / Time Trial    |     Day 1 Week 7

Saturday, February 25, 2012 • Endurance • D T/TT

CFE STRENGTH & CONDITIONING WOD: 3+ Hours AFTER Endurance WOD As many rounds as possible in 8:00 of: 5 C2B Pull ups 5 Squat Snatches, 135/95 pounds Don't rush through the Snatches. Make sure...


D Long Intervals    |     Day 2 Week 7

Friday, February 24, 2012 • Endurance • D L-INT, CFG Open, ME

STRENGTH: ME: Push Press Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: CrossFit Games Open 12.1 As many...


D Long Intervals    |     Day 1 Week 7

Thursday, February 23, 2012 • Endurance • D Long Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day - Nate Helming, ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 4 x (2...


D Short Intervals    |     Mid Week 7

Wednesday, February 22, 2012 • Endurance • D Cycle, Short Ints, Whiteboard Wed

STRENGTH WOD: ME: Box Squat Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Two rounds, each for time, of: Row 500m 15 Back Squats,...


D Short Intervals    |     Day 2 Week 7

Tuesday, February 21, 2012 • Endurance • D Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of: Bench Press, Bodyweight Deadlift, Bodyweight Post times to comments. ENDURANCE WOD: 3+ Hours Before or After CFE...


D Short Intervals    |     Day 1 Week 7

Monday, February 20, 2012 • Endurance • D Cycle, Short Intervals, DE

STRENGTH: DE: Dead Hang Pull ups 10 x 3 on 1:00 + accommodating resistance (bands or chains) Post resistance used to comments. Focus on keeping each rep explosive. 5-10 minutes rest then CFE...


D Tempo / Time Trial    |     Day 2 Week 6

Sunday, February 19, 2012 • Endurance • D Cycles, Tempo/Time Trial, S&C Recovery

CFE STRENGTH & CONDITIONING: Rest Day ENDURANCE WOD: 3+ Hours before CFE S&C WOD "Sport (DAY)" refers to when the workout is designed to be performed. Single-Sport (SS) Choose...


D Tempo / Time Trial    |     Day 1 Week 6

Saturday, February 18, 2012 • Endurance • D Cycle, Tempo/Time Trial, S&C Recovery

CFE STRENGTH & CONDITIONING WOD: 3+ Hours after Endurance WOD Choose one of the following workouts: (a) Endurance Athletes: 5-7 rounds Sprint 50m 12 Russian KB Swings, 2/1.5 pood Rest 4:00...


D Short Intervals    |     Day 2 Week 6

Friday, February 17, 2012 • Endurance • D Cycle, Dynamic Effort, Short Intervals

STRENGTH WOD: DE: Power Clean 12 x 2 on 1:00 @ 70% of 1RM Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING: L-Sit for time then 21-15-9 reps for time...


D Short Intervals    |     Day 1 Week 6

Thursday, February 16, 2012 • Endurance • D Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day - Zone 5 Endurance Post thoughts to comments. ENDURANCE WOD: Perform at least 3+ hours before or after CrossFit WOD if not following CFE S&C...


D Long Intervals    |     Mid Week 6

Wednesday, February 15, 2012 • Endurance • D Cycle, Long Intervals, Max Effort, Whiteboard Wed

STRENGTH WOD: ME: Push Jerk or Split Jerk Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds of: Push Press, 5 reps @ 65% of...


D Long Intervals    |     Day 2 Week 6

Tuesday, February 14, 2012 • Endurance • D Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD: For time: Row 1000m 30 Thrusters, 115/75 pounds Row 1000m Post time to comments. Sub for rowing is 800m run. ENDURANCE WOD: 3+ Hours Before or After CFE...


D Long Intervals    |     Day 1 Week 6

Monday, February 13, 2012 • Endurance • D Cycle, Long Intervals, Max Effort

STRENGTH WOD: a) ME: Snatch b) ME: Clean & Jerk Find 1RM for both Snatch and Clean & Jerk. Rest as needed between sets and movements. Athletes are limited to 3 attempts per movement. Move...


D Tempo / Time Trial    |     Day 2 Week 5

Sunday, February 12, 2012 • Endurance • D Cycle, Stamina, Tempo/Time Trial, S&C Recovery

CFE STRENGTH & CONDITIONING: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 800m TT Bike (SUN): 12M TT...


D Tempo / Time Trial    |     Day 1 Week 5

Saturday, February 11, 2012 • Endurance • D Cycle, Stamina, Tempo/Time Trial

CFE STRENGTH & CONDITIONING WOD: 3+ Hours After Endurance WOD 5 rounds for time: 3 Muscle Ups 5 Squat Snatches Post load for Snatch and time to comments. There is a strict 12:00 time cap....


D Long Intervals    |     Day 2 Week 5

Friday, February 10, 2012 • Endurance • D Cycle, Long Intervals

STRENGTH: DE: Push ups 10 x 3 on 1:00 with resistance (bands or chains) or a load Post resistance/load to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: As...


D Long Intervals    |     Day 1 Week 5

Thursday, February 09, 2012 • Endurance • D Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 6 x 200m on +/- 2:45 or...


D Short Intervals    |     Mid Week 5

Wednesday, February 08, 2012 • Endurance • D Cycle, Short Intervals, Whiteboard Wednesday

STRENGTH WOD: ME: Good Morning Work up to a 3RM. Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 3:00 of: 3 Power...


D Short Intervals    |     Day 2 Week 5

Tuesday, February 07, 2012 • Endurance • D Cycle, Short Intervals, Hero WOD

CFE STRENGTH & CONDITIONING WOD: "Rahoi" Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees Post rounds...


D Short Intervals    |     Day 1 Week 5

Monday, February 06, 2012 • Endurance • D Cycle, Short Intervals

STRENGTH: DE: Barbell Row 10 sets of 3 reps on 1:30 Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 5 rounds for time of: 5...


D Tempo / Time Trial    |     Day 2 Week 4

Sunday, February 05, 2012 • Endurance • D Cycle, Stamina, Tempo/Time Trial

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): 1000m @ 85% of 1000m TT...


D Tempo / Time Trial    |     Day 1 Week 4

Saturday, February 04, 2012 • Endurance • D Cycle, Stamina, S&C Recovery, Tempo/Time Trial

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 8:00 of: 21 Hand-release Push ups 15 KB Swings, 2/1.5 pood 9 Toes-to-bar Post rounds to comments. ENDURANCE WOD: 3+ Hours Before...


D Short Intervals    |     Day 2 Week 4

Friday, February 03, 2012 • Endurance • D Cycle, Short Intervals

STRENGTH: DE: Good Morning (Narrow Stance) 10 x 2 on 1:00 @ 55% of 1RM Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: 5 rounds for time of: 7...


D Short Intervals    |     Day 1 Week 4

Thursday, February 02, 2012 • Endurance • D Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day Post the hardest endurance workout you have ever done to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day Single-Sport (SS)...


D Long Intervals    |     Mid Week 4

Wednesday, February 01, 2012 • Endurance • D Cycle, Long Intervals

STRENGTH: Max Effort (ME): Bench Press Work up to a 3RM. Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: 3 rounds for time of: 7 Push Presses,...





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