W.O.D.

H L-INT Day 2 Week 1    |    

Friday, November 30, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH: ME: Chin Up Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: Row 500m 35 - Sit Ups Post time to...


H L-INT Day 1 Week 1    |    

Thursday, November 29, 2012 • EnduranceH, L-INT, Long Interval

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): 6-10 x...


H Mid-Week 1    |    

Wednesday, November 28, 2012 • EnduranceH, Mid, Short Interval

STRENGTH: DE: Box Squat 10x2 on :60sec @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 21 - Cleans...


H S-INT Day 2 Week 1    |    

Tuesday, November 27, 2012 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 50 - Back Extensions 10 - Rope Climbs 50 - Back Extensions Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


H S-INT Day 1 Week 1    |    

Monday, November 26, 2012 • EnduranceH, S-INT, Short Interval

STRENGTH: DE: Shoulder Press 10 x 3 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 15 - Push Press...


G T/TT Day 2 Week 12    |    

Sunday, November 25, 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 12    |    

Saturday, November 24, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Three Rounds For Time Of: Run 400m 12 - Pull Ups 25 KB Swings (2/1.5) Post time to comments. ENDURANCE WOD: Perform Strength & Conditioning Recovery if...


G S-INT Day 2 Week 12    |    

Friday, November 23, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH: ME: Shoulder Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 - 3 - 1 - 1 - 1 - 1 Deadlift Post loads to comments....


G S-INT Day 1 Week 12    |    

Thursday, November 22, 2012 • EnduranceG, S-INT, Short Interval

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 12    |    

Wednesday, November 21, 2012 • EnduranceG, Mid, Long Interval

STRENGTH: ME: Back Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 50 - Sit Ups Tabata Squats 50 -Sit Ups Post time to...


G L-INT Day 2 Week 12    |    

Tuesday, November 20, 2012 • EnduranceG, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 12 - Hang Cleans (135/95) 12 - Dips Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD...


G L-INT Day 1 Week 12    |    

Monday, November 19, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH: DE: Deadlift 10x2 on :60sec @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 12 - Thrusters...


G T/TT Day 2 Week 11    |    

Sunday, November 18, 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 11    |    

Saturday, November 17, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 Snatch Post loads to comments. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose...


G L-INT Day 2 Week 11    |    

Friday, November 16, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH: DE: Good Morning (Wide Stance) 10x2 @ 70% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Max Reps: 2 mins...


G L-INT Day 1 Week 11    |    

Thursday, November 15, 2012 • EnduranceG, L-INT, Long Interval

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 11    |    

Wednesday, November 14, 2012 • EnduranceG, Mid, Short Interval, S-INT

STRENGTH: ME: Strict Weighted Pull Up Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 15 - Shoulder Press (15RM) 20 - Pull...


G S-INT Day 2 Week 11    |    

Tuesday, November 13, 2012 • EnduranceG, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: Run 400m 15 - Deadlifts (BW) 20 - Box Jumps (24"/20") Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


G S-INT Day 1 Week 11    |    

Monday, November 12, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH: ME: Front Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Total Reps: Tabata Squats Recover 1 min Tabata Sit Up...


G T/TT Day 2 Week 10    |    

Sunday, November 11, 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 10    |    

Saturday, November 10, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 20:00 Of: 10 - Bench Press (BW) 10 - Strict Pull Ups 10 - Double Unders Post rounds to comments. ENDURANCE WOD: Perform Strength...


G S-INT Day 2 Week 10    |    

Friday, November 09, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH: DE: Deadlift 10x2 on :60sec @ 70% 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: 21 - Back Squats...


G S-INT Day 1 Week 10    |    

Thursday, November 08, 2012 • EnduranceG, S-INT, Short Interval

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): 5-15 x...


G Mid-Week 10    |    

Wednesday, November 07, 2012 • EnduranceG, Mid, Long Interval

STRENGTH: DE: Push Press 8x2 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Spend 20:00min Practicing Muscle Ups or 30...


G L-INT Day 2 Week 10    |    

Tuesday, November 06, 2012 • EnduranceG, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 10:00min Of: 200m Run 10 - Front Squats (BW) 15 - Sit Ups Post number of rounds to comments. ENDURANCE WOD: 3+ Hours Before or...


G L-INT Day 1 Week 10    |    

Monday, November 05, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH: ME: Floor Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 21 - KB Swings (1.5/1) Rope Climb,...


G T/TT Day 2 Week 9    |    

Sunday, November 04, 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 9    |    

Saturday, November 03, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 7:00min of: 10 - Air Squats 15 - SitUps 20 - Double Unders Post rounds to comments. ENDURANCE WOD: Perform Strength &...


G L-INT Day 2 Week 9    |    

Friday, November 02, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH: ME: Pull Ups Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 10! (10, 9, 8, 7…3, 2, 1 reps) for time of: Front Squat...


G L-INT Day 1 Week 9    |    

Thursday, November 01, 2012 • EnduranceG, L-INT, Long Interval

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): 5-15 x...





Share This Page: