W.O.D.

F L-INT Day 2 Week 6    |    

Tuesday, July 31, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 10:00 of: Swim 25m/y 10 Burpees Post rounds to comments. Note: If you do not have access to a pool, then sprint 100m. ENDURANCE...


F L-INT Day 1 Week 6    |    

Monday, July 30, 2012 • EnduranceF L-INT

STRENGTH: DE: Box Squat 12 sets of 2 reps @ 55% of 1RM on 1:00 Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As...


F T/TT Day 2 Week 5    |    

Sunday, July 29, 2012 • EnduranceF T/TT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 20 minute TT Bike (SUN): 90 minute...


F T/TT Day 1 Week 5    |    

Saturday, July 28, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Skill work: L-Sit holds 5:00 Handstand holds, 5:00 Muscle-up progressions, 5:00 Double under practice, 5:00 ENDURANCE WOD: 3+ Hours BEFORE CFE Strength &...


F L-INT Day 2 Week 5    |    

Friday, July 27, 2012 • EnduranceF L-INT, ME

STRENGTH: ME: Weighted Towel Pull ups Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time...


F L-INT Day 1 Week 5    |    

Thursday, July 26, 2012 • EnduranceF L-INT

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


F S-INT Mid Week 5    |    

Wednesday, July 25, 2012 • EnduranceF S-INT, ME

STRENGTH: ME: Box Squat (use 10" box) Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as...


F S-INT Day 2 Week 5    |    

Tuesday, July 24, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD: Five rounds of: 3 Power Cleans, 70% of 1RM 6 Dead Hang Pull ups 100m Shuttle (50m down/back) Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE...


F S-INT Day 1 Week 5    |    

Monday, July 23, 2012 • EnduranceF S-INT, DE

STRENGTH: DE: Push Press 12 sets of 2 reps @ 65% of 1RM on 0:45 Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: For...


F T/TT Day 2 Week 4    |    

Sunday, July 22, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 3 x 500m, rest 1:00 between each, hold...


F T/TT Day 1 Week 4    |    

Saturday, July 21, 2012 • EnduranceF T/TT

CFE STRENGTH & CONDITIONING WOD: For time: 100 Double Unders 50 Burpees Post time to comments. ENDURANCE WOD: 3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C...


F S-INT Day 2 Week 4    |    

Friday, July 20, 2012 • EnduranceF S-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00 Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three...


F S-INT Day 1 Week 4    |    

Thursday, July 19, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery as needed. Tabata: 8 rounds of 20 seconds...


F L-INT Mid Week 4    |    

Wednesday, July 18, 2012 • EnduranceF L-INT, ME

STRENGTH: ME: Front Squat Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time of: Front...


F L-INT Day 2 Week 4    |    

Tuesday, July 17, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: 21-15-9 reps for time of: Power Cleans, 135/95 pounds Chest-to-Bar Pull-ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


F L-INT Day 1 Week 4    |    

Monday, July 16, 2012 • EnduranceF L-INT, ME

STRENGTH: ME: Floor Press Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 8:00...


F Tempo / Time Trial Day 2 Week 3    |    

Sunday, July 15, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim...


F Tempo / Time Trial Day 1 Week 3    |    

Saturday, July 14, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Four rounds for time of: 10 KB Swings, 2/1.5 pood 10 Box Jumps, 24"/20" Note: Athlete must step down off the box to begin the next rep. No...


F Long Intervals Day 2 Week 3    |    

Friday, July 13, 2012 • EnduranceF L-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:00 Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds...


F Long Intervals Day 1 Week 3    |    

Thursday, July 12, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day What do you think of the 2012 Reebok CrossFit Games workouts? Post thoughts to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day....


F Short Intervals Mid Week 3    |    

Wednesday, July 11, 2012 • EnduranceF S-INT, ME, WBW

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: As many rounds as possible in 7:00...


F Short Intervals Day 2 Week 3    |    

Tuesday, July 10, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD: On the minute for 10 minutes: 2 Deadlifts @ 50% of 1RM + accommodating resistance Max rep Dead Hang Pull ups Post deadlift loads + resistance and pull up reps...


F Short Intervals Day 1 Week 3    |    

Monday, July 09, 2012 • EnduranceF 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: Three rounds for time of: 10...


F Tempo / Time Trial Day 2 Week 2    |    

Sunday, July 08, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery after T/TT efforts. Single-Sport (SS) Choose...


F Tempo / Time Trial Day 1 Week 2    |    

Saturday, July 07, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Courtesy of the : For QUALITY 5 rounds: 3 Skin the Cats   6 Handstand Push Ups with Wall   9 Dips  ...


F Short Intervals Day 2 Week 2    |    

Friday, July 06, 2012 • EnduranceF S-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 60% of 1RM on 1:00 Use Back Squat 1RM from the CrossFit Total. Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning...


F Short Intervals Day 1 Week 2    |    

Thursday, July 05, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day - 6 Inches Post thoughts to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery if...


F Long Intervals Mid Week 2    |    

Wednesday, July 04, 2012 • EnduranceF L-INT, ME, WBW

STRENGTH: ME: Weighted Dead Hang Chin-up Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as...


F Long Intervals Day 2 Week 2    |    

Tuesday, July 03, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 8:00 of: 3 Power Cleans, 115/85 pounds 7 Burpees 50 ft Sled Drag, 90/45 pounds Post rounds to comments. ENDURANCE WOD: 3+ Hours...


F Long Intervals Day 1 Week 2    |    

Monday, July 02, 2012 • EnduranceF L-INT, DE

STRENGTH: DE: Shoulder Press 12 sets of 2 reps @ 50% of 1RM on 1:00 Use 50% of CrossFit Total Shoulder Press 1RM. Post loads to comments. Rest 5:00-10:00 then perform CFE Strength &...


F Tempo / Time Trial Day 2 Week 1    |    

Sunday, July 01, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. This will be a test week to collect baseline data. Please make sure you are posting your...





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