W.O.D.

G Mid-Week 9    |    

Wednesday, October 31, 2012 • EnduranceG, Short Interval, Mid

STRENGTH: DE: Good Mornings 7x3 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 10:00 Of: 1 -...


G S-INT Day 2 Week 9    |    

Tuesday, October 30, 2012 • EnduranceS-INT, Short Interval, G

CFE STRENGTH & CONDITIONING WOD: "JT" 21 - 15 - 9 Hand Stand Push Ups Ring Dips Push Ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD...


G S-INT Day 1 Week 9    |    

Monday, October 29, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH: DE: Front Squat 7x3 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 9 - Hang Power Cleans...


G T/TT Day 2 Week 8    |    

Sunday, October 28, 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 8    |    

Saturday, October 27, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 20:00min of: 25 - Push Ups 1M Bike (Sub 400m Run if necessary) 12 - Body Weight Deadlifts Post rounds to comments. ENDURANCE...


G S-INT Day 2 Week 8    |    

Friday, October 26, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH: ME: Clean Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Five Rounds For Time of: 400m Run 21 - Overhead Squats (75/55)...


G S-INT Day 1 Week 8    |    

Thursday, October 25, 2012 • EnduranceS-INT, Short Interval, G

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): 4 x (3...


G Mid-Week 8    |    

Wednesday, October 24, 2012 • EnduranceG, Mid-Week

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Four Rounds For Time Of: 800m Run 50 - Box Jumps (20")...


G L-INT Day 2 Week 8    |    

Tuesday, October 23, 2012 • EnduranceG, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: As Many Reps As Possible in 15:00min of: Strict Pull Ups Post number of reps to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


G L-INT Day 1 Week 8    |    

Monday, October 22, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH: DE: Bench Press 7x3 @ 65% 1 RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 10:00min of: 10...


G T/TT Day 2 Week 7    |    

Sunday, October 21, 2012 • EnduranceT, TT, Tempo, Time Trial, G

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1200m TT...


G T/TT Day 1 Week 7    |    

Saturday, October 20, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 20:00min of: 500m Row 15 - Push Ups 25 - Air Squats Post rounds to comments. ENDURANCE WOD: Perform Strength & Conditioning...


G L-INT Day 2 Week 7    |    

Friday, October 19, 2012 • EnduranceLong Interval, L-INT, G

STRENGTH: DE: Shoulder Press 10x2 @ 65% 1RM on :60sec Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 2 - Rope...


G L-INT Day 1 Week 7    |    

Thursday, October 18, 2012 • EnduranceLong Interval, L-INT, G

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): 3-6 x...


G Mid Week 7    |    

Wednesday, October 17, 2012 • EnduranceMid Week, G, Short Inteval

STRENGTH: ME: Back Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 10:00min of: 15 - Power Clean...


G S-INT Day 2 Week 7    |    

Tuesday, October 16, 2012 • EnduranceS-INT, Short Interval, G

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 800m Row 25 - Dips Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS)...


G S-INT Day 1 Week 7    |    

Monday, October 15, 2012 • EnduranceS-INT, Short Interval, G

STRENGTH: ME: Sumo Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 20:00min of: 25 - Sit Ups 21...


G T/TT Day 2 Week 6    |    

Sunday, October 14, 2012 • EnduranceTempo, Time Trial, T, TT, 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 6    |    

Saturday, October 13, 2012 • EnduranceTempo, Time Trial, T, TT, G

CFE STRENGTH & CONDITIONING WOD: For Time: 21 - 15 - 9 Hand Stand Push Ups Ring Push Ups Post time to comments. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


G S-INT Day 2 Week 6    |    

Friday, October 12, 2012 • EnduranceG, Short Interval, S-INT

STRENGTH: DE: Shoulder Press 10x2 @ 65% 1RM on :60sec Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In...


G S-INT Day 1 Week 6    |    

Thursday, October 11, 2012 • EnduranceShort Interval, S-INT, G

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): 10-20 x...


G Mid-Week 6    |    

Wednesday, October 10, 2012 • Endurance

STRENGTH: DE: Sumo Deadlift 10x2 @ 65% 1 RM on :60sec Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 5 - 4 - 3 - 2 - 1...


G L-INT Day 2 Week 6    |    

Tuesday, October 09, 2012 • EnduranceLong Interval, L-INT, G

CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 3 - Front Squats (70% 1RM) 6 - Box Jumps (30"/24") Row 9 Calories Rest 3:00 Post time to comments. ENDURANCE WOD: 3+ Hours Before or...


G L-INT Day 1 Week 6    |    

Monday, October 08, 2012 • EnduranceLong Interval, L-INT, G

STRENGTH: ME: Bench Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Cindy" As Many Rounds As Possible In 20:00 Of: 5 - Pull...


G T/TT Day 2 Week 5    |    

Sunday, October 07, 2012 • EnduranceG, Tempo, Time Trial, T, TT

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 5    |    

Saturday, October 06, 2012 • EnduranceTempo, Time Trial, T, TT, G

CFE STRENGTH & CONDITIONING WOD: For Time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Muscle Ups Hip Extensions Post time to comments. ENDURANCE WOD: Perform Strength & Conditioning Recovery...


G L-INT Day 2 Week 5    |    

Friday, October 05, 2012 • EnduranceG, Long Interval, L-INT

STRENGTH: ME: Back Squat 1 x 20 Reps (This is one maximal set of 20 reps.) Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds...


G L-INT Day 1 Week 5    |    

Thursday, October 04, 2012 • EnduranceLong Interval, L-INT, G

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): 4 - 8 x...


G Mid-Week 5    |    

Wednesday, October 03, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 of: 10 - Strict Pull Ups 15 - Bench Press (135/95) Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE...


G S-INT Day 2 Week 5    |    

Tuesday, October 02, 2012 • EnduranceShort Interval, S-INT, H

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 15 - Ring Dips 12 - Power Cleans (50% BW) Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning...


G S-INT Day 1 Week 5    |    

Monday, October 01, 2012 • EnduranceShort Interval, S-INT, G

STRENGTH: DE: Good Mornings (Narrow Stance) 8x2 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible...





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