W.O.D.

G T/TT Day 2 Week 4    |    

Sunday, September 30, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


G T/TT Day 1 Week 4    |    

Saturday, September 29, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: For Total Reps: Tabata: :20 on :10 off x 8 rounds each of: Row (For Calories) Squat Push Up Sit Up Post scores to comments. ENDURANCE WOD: Perform Strength...


G S-INT Day 2 Week 4    |    

Friday, September 28, 2012 • EnduranceShort Interval, S-INT, G

STRENGTH: DE: Box Squat 10x2 on :60 @60% 1RM Post load to comments. Recover 5:00- 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 2 Rounds for time: 500m Row 15 - Deadlifts...


G S-INT Day 1 Week 4    |    

Thursday, September 27, 2012 • EnduranceShort Interval, G, S-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 15 - 25...


G Mid-Week 4    |    

Wednesday, September 26, 2012 • EnduranceMid, Long Interval

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00- 10:00 then Perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 1000m Row 7 - Muscle Ups 15 - Body Weight Clean &...


G L-INT Day 2 Week 4    |    

Tuesday, September 25, 2012 • EnduranceG, Long Interval, L-Int

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time & Total Reps: Max Rep Pull Ups Run 800m Post Total Reps and Time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


G L-INT Day 1 Week 4    |    

Monday, September 24, 2012 • EnduranceLong Interval, L-INT, G

STRENGTH: ME: Floor Press Post load to comments. Recover 5:00- 10:00 then Perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Total Reps: 2:00 Kettlebell Swing (53/35) 2:00 Rest :90...


G T/TT Day 2 Week 3    |    

Sunday, September 23, 2012 • EnduranceT, TT, Tempo, Time Trial, G

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


G T/TT Day 1 Week 3    |    

Saturday, September 22, 2012 • EnduranceTempo, Time Trial, T, TT, G

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time of: 15 - Sumo Deadlift High Pull (50% Body Weight) Run 400m Post time to comments. ENDURANCE WOD: Perform Strength & Conditioning...


G L-INT Day 2 Week 3    |    

Friday, September 21, 2012 • EnduranceG, Long Interval, L-INT

STRENGTH: ME: Strict Press Post loads and Reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: For Time: Tabata Squats Rest 4...


G L-INT Day 1 Week 3    |    

Thursday, September 20, 2012 • EnduranceG, Long Interval, L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 8 - 12 x...


G Mid-Week 3    |    

Wednesday, September 19, 2012 • EnduranceShort Interval, G, Mid Week

STRENGTH: DE: Sumo Deadlift 7x3 @ 60% 1RM Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time of: 50 -...


G S-INT Day 2 Week 3    |    

Tuesday, September 18, 2012 • EnduranceG, Short Interval, SI

CFE STRENGTH & CONDITIONING WOD: Three Rounds For Time of: 1 Min - Hollow Rock 20 - Pistols (Alternate Legs) 1 Min - Hollow Rock Post time to comments. ENDURANCE WOD: 3+ Hours Before or After...


G S-INT Day 1 Week 3    |    

Monday, September 17, 2012 • Endurance

STRENGTH: DE: Strict Chin Ups 2 Reps on the minute for 10 minutes (Use 50% 1RM Weighted Pull Up) Post load to comments. Recover 5:00- 10:00 then Perform CFE S&C Wod CFE STRENGTH &...


G T/TT Day 2 Week 2    |    

Sunday, September 16, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: 3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with...


G T/TT Day 1 Week 2    |    

Saturday, September 15, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time: 10 - Body Weight Deadlifts 10 - Toes to Bar Post time and load to comments. ENDURANCE WOD: 3+ Hours BEFORE CFE Strength & Conditioning...


G S-INT Day 2 Week 2 Pre Order Raffle Deadline 9-15    |    

Friday, September 14, 2012 • EnduranceG, S INT, Short Interval

STRENGTH: DE: Power Clean 8x2 @ 60% 1 RM Post load to comments. Recover 5:00 - 10:00. Perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Use one barbell @ 85% 1RM Power Clean...


G S-INT Day 1 Week 2    |    

Thursday, September 13, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 15 - 25 x 50m...


G Mid-Week 2    |    

Wednesday, September 12, 2012 • Endurance

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: For Time: 21 - 15 - 9 Front Squats...


G L-INT Day 2 Week 2    |    

Tuesday, September 11, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: 15 - Power Snatches (115/85) Run - 400m Post rounds to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning...


G L-INT Day 1 Week 2    |    

Monday, September 10, 2012 • Endurance

STRENGTH: ME: Weighted Walking Lunge 8x3 (L/R = 1 Rep) (Hold weight like a back squat) Post load to comments. Recover  5:00- 10:00. Perform CFE S&C Wod CFE STRENGTH & CONDITIONING...


G T/TT Day 2 Week 1    |    

Sunday, September 09, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: 3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with...


G T/TT Day 1 Week 1    |    

Saturday, September 08, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 15 Mins of: Handstand Walk (For Distance) If you can't walk on your hands spend a total of 15 minutes in a static hold. Clock stops when you come down....


G L-INT Day 2 Week 1    |    

Friday, September 07, 2012 • EnduranceA, L-INT

STRENGTH: ME: Back Squat Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: For Time: 10 - 9 - 8 - 7 - 6 - 5 -...


G L-INT Day 1 Week 1    |    

Thursday, September 06, 2012 • EnduranceA, Long, Interval, L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 2...


G Mid-Week 1    |    

Wednesday, September 05, 2012 • EnduranceA, Mid-Week

STRENGTH: DE: Deadlift 10x2 @ 65% of 1RM on :60 CFE STRENGTH & CONDITIONING WOD: For Time: 30 - Pull Ups 30 - Over Head Squats (115/85) 30 - Pull Ups Post time to comments. ENDURANCE WOD: 3+...


G SI-INT Day 2 Week 1     |    

Tuesday, September 04, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Row 500m 15 - KB Swing (1.5/1) 15 - Knees to Elbows Post time to comments ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


G SI-INT Day 1 Week 1    |    

Monday, September 03, 2012 • EnduranceA Cycle, SI, Short Interval

STRENGTH: DE: Bench Press 7x3 @ 60% 1RM CFE STRENGTH & CONDITIONING WOD: As Many Reps As Possible in 10:00 of: Run 800m 150 - Double Unders Max Reps Box Jumps (24"/20") (Score is #...


F T/TT Day 2 Week 10    |    

Sunday, September 02, 2012 • EnduranceF, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: 3+ Hours Before CFE Strength & Conditioning WOD. Single-Sport...


F T/TT Day 1 Week 10    |    

Saturday, September 01, 2012 • EnduranceF, T, TT, Tempo, Time Trail

CFE STRENGTH & CONDITIONING WOD: 3+ Hours After Endurance WOD: For Time 15 - Kettlebell Snatches R-Arm (1.5/1) 15 - Kettlebell Snatches L-Arm (1.5/1) Run 800m 15 - Kettlebell Snatches R-Arm...





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