W.O.D.

D Tempo / Time Trial    |     Day 1 Week 12

Saturday, March 31, 2012 • EnduranceD T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Four rounds for time of: Run 200m 15 KB Swings, 2 pood/1.5 pood 12 Pull-ups Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength &...


D Short Intervals    |     Day 2 Week 12

Friday, March 30, 2012 • EnduranceD S-INT, ME

STRENGTH: ME: Front Squat Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 3...


D Short Intervals    |     Day 1 Week 12

Thursday, March 29, 2012 • EnduranceD S-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day What are your plans for the CrossFit "off-season" if you didn't qualify for regionals? What are your training plans if you did qualify for...


D Long Intervals    |     Mid Week 12

Wednesday, March 28, 2012 • EnduranceD L-INT, DE, Whiteboard Wed

STRENGTH: DE: Bench Press 12 sets of 2 reps @ 50% of 1RM + accommodating resistance on 0:45 Post loads and resistance to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning...


D Long Intervals    |     Day 2 Week 12

Tuesday, March 27, 2012 • EnduranceD L-INT

CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 9 Handstand Push ups 15 Deadlifts @ 50% of 1RM 50 Double Unders Rest 2:00 between rounds. Post working time to comments. ENDURANCE...


D Long Intervals    |     Day 1 Week 12

Monday, March 26, 2012 • EnduranceD L-INT, DE

STRENGTH: (A) Work up to a Snatch (full squat) heavy single (Heaviest possible without missing or huge degradation in technique; this is NOT a max effort attempt) (B) DE: Power Snatch 12 sets of 2...


D Tempo / Time Trial    |     Day 2 Week 11

Sunday, March 25, 2012 • EnduranceD 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): 500m TT Bike (SUN): 20M...


D Tempo / Time Trial    |     Day 1 Week 11

Saturday, March 24, 2012 • EnduranceD T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Four rounds for time of: 12 Lateral Burpees 21 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength & Conditioning WOD...


D Long Intervals    |     Day 2 Week 11

Friday, March 23, 2012 • EnduranceD L-INT, DE, CFG Open

STRENGTH: ME: Bench Press Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: CrossFit Games Open 12.5 Complete as many reps as possible...


D Long Intervals    |     Day 1 Week 11

Thursday, March 22, 2012 • EnduranceD L-INT, Rest Day

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery if needed. - Zoe Harcombe ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day "Sport...


D Short Intervals    |     Mid Week 11

Wednesday, March 21, 2012 • EnduranceD S-INT, DE

STRENGTH: ME: Sumo Deadlift Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 7 Clean & Jerks, 135/95...


D Short Intervals    |     Day 2 Week 11

Tuesday, March 20, 2012 • EnduranceD S-INT

CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 7 Power Snatches, 155/105 21 Toes-to-Bar 50m Shuttle Run (25m down/25m back) *5 burpee on-the-spot penalty each time athlete comes off...


D Short Intervals    |     Day 1 Week 11

Monday, March 19, 2012 • EnduranceD S-INT, DE

STRENGTH: DE: Push ups, 7-10 sets of 2-3 reps with accommodating resistance on 0:45-1:00 Post sets/reps and resistance to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH &...


D Tempo / Time Trial    |     Day 2 Week 10

Sunday, March 18, 2012 • EnduranceD T/TT

CFE STRENGTH & CONDITIONING WOD: Rest Day - Archives of Internal Medicine Post thoughts to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength & Conditioning WOD Single-Sport (SS):...


D Tempo / Time Trial    |    

Saturday, March 17, 2012 • EnduranceD T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 8:00 of: 15 Hand-release Push ups 12 Russian KB Swings, 2/1.5 pood Post time to comments. ENDURANCE WOD: 3+ Hours Before CFE...


D Short Intervals    |     Day 2 Week 10

Friday, March 16, 2012 • EnduranceD S-INT, DE

STRENGTH: DE: Sumo Deadlift 7-10 sets of 2-3 reps on 1:00 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: CrossFit Games Open 12.4 Complete as...


D Short Intervals    |     Day 1 Week 10

Thursday, March 15, 2012 • EnduranceD S-INT

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 (2:00 on, 1:00 off)...


D Long Intervals    |     Mid Week 10

Wednesday, March 14, 2012 • EnduranceD L-INT, Whiteboard Wednesday

STRENGTH: ME: Push Jerk Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 9 Front Squats, 135/95 21 Ring Dips Post time...


D Long Intervals    |     Day 2 Week 10

Tuesday, March 13, 2012 • EnduranceD L-INT

CFE STRENGTH & CONDITIONING WOD: 5 rounds for time of: Row 500m 21 KB Swings, 1.5/1 pood 12 Pull ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


D Long Intervals    |     Day 1 Week 10

Monday, March 12, 2012 • EnduranceD L-INT, ME

STRENGTH: ME: Back Squat Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time of: Squat Clean, 185/135 pounds Rope...


D Tempo / Time Trial    |     Day 2 Week 9

Sunday, March 11, 2012 • EnduranceD 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): 1000m TT Bike (SUN): 10M...


D Tempo / Time Trial    |     Day 1 Week 9

Saturday, March 10, 2012 • EnduranceD T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 7:00 of: 9 Unbroken Ring Dips 21 Unbroken Double Unders Post broken and unbroken rounds to comments. ENDURANCE WOD: 3+ Hours...


D Long Intervals    |     Day 2 Week 9

Friday, March 09, 2012 • EnduranceD L-INT, CFG Open 12.3

STRENGTH WOD: DE: Dead Hang Pull ups with accommodating resistance, 12 sets of 3 reps on 1:15 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD:...


D Long Intervals    |     Day 1 Week 9

Thursday, March 08, 2012 • EnduranceD L-INT, Rest Day

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day "Sport (DAY)" refers to when the workout is designed to be performed during the...


D Short Intervals    |     Mid Week 9

Wednesday, March 07, 2012 • EnduranceD S-INT, DE, Whiteboard Wed

STRENGTH WOD: DE: Snatch 12 sets of 2 reps @ 70% of 1RM on 1:30 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Four rounds, each for time,...


D Short Intervals    |     Day 2 Week 9

Tuesday, March 06, 2012 • EnduranceD S-INT

CFE STRENGTH & CONDITIONING WOD: (a) 15:00 of Muscle-up Skill Work (b) "J.T." 21-15-9 reps for time of: Handstand Push ups Ring Dips Push ups Post time to comments. ENDURANCE WOD: 3+...


D Short Intervals    |     Day 1 Week 9

Monday, March 05, 2012 • EnduranceD S-INT, ME

STRENGTH: ME: Clean & Jerk Post loads and reps to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD CFE STRENGTH & CONDITIONING WOD: 3 rounds for time of: 5 Squat...


D Tempo / Time Trial    |     Day 2 Week 8

Sunday, March 04, 2012 • EnduranceD T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day What is your cool down? Post to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. S&C Recovery should follow immediately (or...


D Tempo / Time Trial    |     Day 1 Week 8

Saturday, March 03, 2012 • EnduranceD T/TT

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 10:00 of: 5 Pull ups 10 Push ups 15 Air Squats Post rounds to comments. ENDURANCE WOD: 3+ Hours Before CFE Strength &...


D Short Intervals    |     Day 2 Week 8

Friday, March 02, 2012 • EnduranceD-SINT, CFG Open 12.2

STRENGTH: ME: Good Morning Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: CrossFit Games Open Workout 12.2 Proceed through the...


D Short Intervals    |     Day 1 Week 8

Thursday, March 01, 2012 • EnduranceD S-INT, Rest Day

CFE STRENGTH & CONDITIONING WOD: Rest Day - ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day "Sport (DAY)" refers to when a workout is designed/programmed to be...





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