W.O.D.

F Tempo / Time Trial Day 1 Week 1    |    

Saturday, June 30, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: "Annie" 50-40-30-20-10 reps for time of: Double Unders Sit ups Post time to comments. Note: The sub for double unders is tuck jumps. ENDURANCE WOD:...


F Long Intervals Day 2 Week 1    |    

Friday, June 29, 2012 • EnduranceF L-INT, DE

STRENGTH: DE: Power Clean 12 sets of 2 reps @ 65% of 1RM on 1:30 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


F Long Intervals Day 1 Week 1    |    

Thursday, June 28, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day  ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery in lieu of the endurance WOD if needed. Note: The (DAY)...


F Short Intervals Mid Week 1    |    

Wednesday, June 27, 2012 • EnduranceF S-INT, ME CFT, WBW

CFE STRENGTH & CONDITIONING WOD: Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post exercise loads and total to comments. Note: Take 3 attempts on each lift. The lifts must be...


F Short Intervals Day 2 Week 1    |    

Tuesday, June 26, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 15 KB Swings, 2/1.5 pood 21 Double Unders Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


F Short Intervals Day 1 Week 1    |    

Monday, June 25, 2012 • EnduranceF S-INT

STRENGTH: Back Squat 3 x 5 (3 sets of 5 reps) @ 75% of 1RM, rest 2:00 between sets Note: We will be testing the CrossFit Total on Wednesday in addition to other S&C WOD and Endurance WOD...


E Tempo / Time Trial Day 2 Week 12    |    

Sunday, June 24, 2012 • EnduranceE T/TT, S&C R, Run Progress

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): 20 minute TT...


E Tempo / Time Trial Day 1 Week 12    |    

Saturday, June 23, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: 21-15-9 for time of: Pull-ups Dips Post time to comments. For tips on improving your gymastics skills, check out the . ENDURANCE WOD: 3+ Hours BEFORE CFE...


E Short Intervals Day 2 Week 12    |    

Friday, June 22, 2012 • EnduranceE S-INT, ME

STRENGTH: ME: Dead Hang Weighted Pull-up Work up to a 3RM. Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many...


E Short Intervals Day 1 Week 12    |    

Thursday, June 21, 2012 • EnduranceE S-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery if needed. Single-Sport (SS): Choose ONE...


E Long Intervals Mid Week 12    |    

Wednesday, June 20, 2012 • EnduranceE L-INT, ME

STRENGTH: ME: Deadlift Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 7 Burpees 12...


E Long Intervals Day 2 Week 12    |    

Tuesday, June 19, 2012 • EnduranceE L-INT

CFE STRENGTH & CONDITIONING WOD: "Farmer hugs a bear" Five rounds for time of: 100m Farmers Walk, 50/25 pounds per hand 100m Sandbag "Bear Hug" Carry, 80/40 pounds 50m Bear...


E Long Intervals Day 1 Week 12    |    

Monday, June 18, 2012 • EnduranceE L-INT, DE

STRENGTH WOD: DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 1:00 Post loads and resistance to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD....


E Tempo / Time Trial Day 2 Week 11    |    

Sunday, June 17, 2012 • EnduranceE 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): 1500m @ 85% of 1500m TT...


E Tempo / Time Trial Day 1 Week 11    |    

Saturday, June 16, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Three rounds of: 12 Burpees 12 Toes-to-Bar 12 Pull-ups Post time to comments. ENDURANCE WOD: 3+ Hours BEFORE CFE Strength & Conditioning WOD. Single-Sport...


E Long Intervals Day 2 Week 11    |    

Friday, June 15, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Good Morning 7-10 sets @ 50% of 1RM + accommodating resistance with 30 seconds of rest between sets Post loads and resistance to comments. Rest 5:00 then perform CFE Strength &...


E Long Intervals Day 1 Week 11    |    

Thursday, June 14, 2012 • EnduranceE L-INT, Rest Day

CFE STRENGTH & CONDITIONING WOD: Rest Day Spend at least 60 minutes recovering. Take an ice bath, stay hydrated, mobilize, etc. Post recovery modalities to comments. - NPR Post thoughts to...


E Short Intervals Mid Week 11    |    

Wednesday, June 13, 2012 • EnduranceE S-INT, ME

STRENGTH: ME: Push Press Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 21-15-9 reps for time of:...


E Short Intervals Day 2 Week 11    |    

Tuesday, June 12, 2012 • EnduranceE S-INT, Run Progress

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 10:00 of: 10 Pull-ups 15 Push-ups 20 Air Squats Post rounds to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength...


E Short Intervals Day 1 Week 11    |    

Monday, June 11, 2012 • EnduranceE S-INT, ME, Oly

STRENGTH: ME: Power Clean Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 7...


E Tempo / Time Trial Day 2 Week 10    |    

Sunday, June 10, 2012 • EnduranceE 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): 1500m TT Bike (SUN):...


E Tempo / Time Trial Day 1 Week 10    |    

Saturday, June 09, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: On the minute for 10 minutes: 2 Power Snatches @ 75% of Power Snatch 1RM 5 burpees Post loads to comments. ENDURANCE WOD: 3+ Hours BEFORE CFE Strength &...


E Short Intervals Day 2 Week 10    |    

Friday, June 08, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Barbell Row 12 sets of 2 reps @ 60% of 1RM on 1:00 Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


E Short Intervals Day 1 Week 10    |    

Thursday, June 07, 2012 • EnduranceE S-INT, Hill Sprints

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed. Max Effort Hill Sprints "At Speed" Swim...


E Long Intervals Mid Week 10    |    

Wednesday, June 06, 2012 • EnduranceE L-INT, WBW, ME, 20RM

STRENGTH: ME: Front Squat 1 x 20 This should be a maximal effort unbroken set. If the athlete has to rerack the bar, then the set is over. Post loads to comments. CFE STRENGTH & CONDITIONING...


E Long Intervals Day 2 Week 10    |    

Tuesday, June 05, 2012 • EnduranceE L-INT, Run Progress

CFE STRENGTH & CONDITIONING WOD: 21-15-9 reps for time of: Hang squat clean, 50/35 pound dumbbells Handstand push-ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE...


E Long Intervals Day 1 Week 10    |    

Monday, June 04, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:30 + accommodating resistance Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD....


E Tempo / Time Trial Day 2 Week 9    |    

Sunday, June 03, 2012 • EnduranceE 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): 20 minutes @ 85% effort...


E Tempo / Time Trial Day 1 Week 9    |    

Saturday, June 02, 2012 • EnduranceE T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Three rounds of: 15 Thrusters, 95/65 pounds 60 second max effort row for distance Post total distance covered to comments. ENDURANCE WOD: 3+ Hours BEFORE CFE...


E Long Intervals Day 2 Week 9    |    

Friday, June 01, 2012 • EnduranceE L-INT, ME

STRENGTH: ME: Shoulder Press Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 15-12-9 for time of: Power...





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