W.O.D.

H L-INT Day 1 Week 6    |    

Monday, December 31, 2012 • EnduranceH, L-INT, 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: 15 - 12 - 9 Deadlift (225/185) Ring Push Ups Post...


H T/TT Day 2 Week 5    |    

Sunday, December 30, 2012 • EnduranceH, 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....


H T/TT Day 1 Week 5    |    

Saturday, December 29, 2012 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: For Time: 100m - Handstand Walk (If you can't walk on your hands accumulate 10mins in a handstand hold) Post time to comments. ENDURANCE WOD: Perform Strength...


H L-INT Day 2 Week 5    |    

Friday, December 28, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH: ME: Bench 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: 10 - Sumo Deadlift High Pulls (85/65)...


H L-INT Day 1 Week 5    |    

Thursday, December 27, 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): 4-6 x...


H Mid-Week 5    |    

Wednesday, December 26, 2012 • EnduranceH, Short Interval

STRENGTH: DE: Push Press 7x3 on :45 @ 60% 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 12:00 Of:...


H S-INT Day 2 Week 5    |    

Tuesday, December 25, 2012 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 5 - 5 - 5 Deadlift Post loads to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS) Choose ONE of...


H S-INT Day 1 Week 5    |    

Monday, December 24, 2012 • EnduranceH, S-INT, Short Interval

STRENGTH: DE: Sumo Deadlift 10x2 on :60sec @ 60% 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: 7 - Hand...


H T/TT Day 2 Week 4    |    

Sunday, December 23, 2012 • EnduranceH, 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....


H T/TT Day 1 Week 4    |    

Saturday, December 22, 2012 • EnduranceH, T, TT, Tempo, Time Tiral

CFE STRENGTH & CONDITIONING WOD: 30 Rounds for time of: 1 - Pistol Left Leg 1 - Pistol Right Leg 1 - Muscle Up Post time to comments. ENDURANCE WOD: Perform Strength & Conditioning...


H S-INT Day 2 Week 4    |    

Friday, December 21, 2012 • EnduranceH, S-INT, Short 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: 75 - Sit Ups Tabata Squats (If you have a weight...


H S-INT Day 1 Week 4    |    

Thursday, December 20, 2012 • EnduranceS-INT, Short Interval, H

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): 6-8 x...


H Mid-Week 4    |    

Wednesday, December 19, 2012 • EnduranceH, Mid, Long Interval

STRENGTH: ME: Split Jerk Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Load And Time: 15 - 12 - 9 Clean & Jerk Rest as...


H L-INT Day 2 Week 4    |    

Tuesday, December 18, 2012 • EnduranceL-INT, H, Long Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 50 - Pull Ups 200 - Air Squats 75 - Push Ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD...


H L-INT Day 1 Week 4    |    

Monday, December 17, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH: DE: Deadlift 10x2 on :60 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Helen" 3 Rounds For Time Of: Run 400m 21...


H T/TT Day 2 Week 3    |    

Sunday, December 16, 2012 • EnduranceT, 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....


H T/TT Day 1 Week 3    |    

Saturday, December 15, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: For Score (The score is the least number of reps for any of the eight intervals.): (Tabata Interval: :20 sec on | :10 sec off x 8 rounds) Tabata Squats :60sec...


H L-INT Day 2 Week 3    |    

Friday, December 14, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH: DE: Floor Press 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: 10 - Deadlift (1.5xBW) 10 -...


H L-INT Day 1 Week 3    |    

Thursday, December 13, 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): 6-8 x...


H Mid-Week 3    |    

Wednesday, December 12, 2012 • EnduranceH, Mid, Short Interval

STRENGTH: ME: Pull 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: 100ft Walking Lunge Steps Max Reps - Pull...


H S-INT Day 2 Week 3    |    

Tuesday, December 11, 2012 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: Run 400m 5 - Muscle Ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport...


H S-INT Day 1 Week 3    |    

Monday, December 10, 2012 • EnduranceH, 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: "Annie" 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups Post...


H T/TT Day 2 Week 2    |    

Sunday, December 09, 2012 • EnduranceH, 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....


H T/TT Day 1 Week 2    |    

Saturday, December 08, 2012 • EnduranceT/TT, Hero WOD, H

CFE STRENGTH & CONDITIONING/ENDURANCE WOD: This is the only WOD programmed for all athletes today. In Honor Of Captain Ben Babington-Browne BBB’s 3-Ton Burpee WOD: (a ‘Ton’ = 100 in...


H S-INT Day 2 Week 2    |    

Friday, December 07, 2012 • EnduranceS-INT, Short Interval, H

STRENGTH: DE: Barbell Row 7x3 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 5 - 5 - 5 Front Squat Post loads to...


H S-INT Day 1 Week 2    |    

Thursday, December 06, 2012 • EnduranceH, 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): 6-10 x...


H Mid-Week 2    |    

Wednesday, December 05, 2012 • EnduranceH, Long Interval, Mid

STRENGTH: DE: Sumo Deadlift 10x2 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 12 - Deadlift...


H L-INT Day 2 Week 2    |    

Tuesday, December 04, 2012 • EnduranceH, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: For Time: Row 1k 30 - Back Squat (BW) Row 1k Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport...


H L-INT Day 1 Week 2    |    

Monday, December 03, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH: ME: Bench Press 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 12:00 Of: 14 - Double Unders 7...


H T/TT Day 2 Week 1    |    

Sunday, December 02, 2012 • EnduranceH, 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....


H T/TT Day 1 Week 1    |    

Saturday, December 01, 2012 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 7 Rounds For Time Of: 3 - Thrusters (155/115) 5 - Strict Pull Ups Post time to comments. ENDURANCE WOD: Perform Strength & Conditioning Recovery if...





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