W.O.D.

I S-INT Day 1 Week 4    |    

Thursday, January 31, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


I Mid-Week 4    |    

Wednesday, January 30, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Push Press 8x2 on :45 @ 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:...


I L-INT Day 2 Week 4    |    

Tuesday, January 29, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: Run 200m 20 - Air Squats 10 - L Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I L-INT Day 1 Week 4    |    

Monday, January 28, 2013 • EnduranceI, 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: 7 Rounds For Time Of: 2 - Rope Climbs 7 - Handstand Push Ups...


I T/TT Day 2 Week 3    |    

Sunday, January 27, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I T/TT Day 1 Week 3    |    

Saturday, January 26, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 5 Rounds For Time & Total Reps 10 - Deadlift (BW) Max Set - Push Ups Post time and reps to comments. SKILLS & DRILLS Perform...


I L-INT Day 2 Week 3    |    

Friday, January 25, 2013 • EnduranceI, 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: For Total Reps: 2:00 - Double Unders 2:00 - Sit Ups :90 -...


I L-INT Day 1 Week 3    |    

Thursday, January 24, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


I Mid-Week 3    |    

Wednesday, January 23, 2013 • EnduranceI, 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 Time: Row 500m then 12 - 9 - 6 Thrusters (135/95)...


I S-INT Day 2 Week 3    |    

Tuesday, January 22, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: Run 400m 21 - Over Head Squats (95/65) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I S-INT Day 1 Week 3    |    

Monday, January 21, 2013 • EnduranceI, S-INT, Short Interval

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: 5 Rounds For Time Of: 3 - Rope Climbs...


I T/TT Day 2 Week 2    |    

Sunday, January 20, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I T/TT Day 1 Week 2    |    

Saturday, January 19, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time Of: 30 - Double Unders 30 - Sit Ups 30 - Air Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of...


I S-INT Day 2 Week 2    |    

Friday, January 18, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Push Press 12x2 on :45 sec @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Run 400m For Time: 40 - KB Swings...


I S-INT Day 1 Week 2    |    

Thursday, January 17, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


I Mid-Week 2    |    

Wednesday, January 16, 2013 • EnduranceI, Mid, L-INT

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Row 1k Tabata Squats (:20 on :10 off x 8 rounds) Run...


I L-INT Day 2 Week 2    |    

Tuesday, January 15, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 Of: 12 - Bench Press (135/95) 12 - Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior...


I L-INT Day 1 Week 2    |    

Monday, January 14, 2013 • EnduranceI, 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: For Time: 21 - 15 - 9 Power Clean (135/95) Ring Dips Post...


I T/TT Day 2 Week 1    |    

Sunday, January 13, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I T/TT Day 1 Week 1    |    

Saturday, January 12, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Total Reps Of: :60sec - Ring Dips :30sec - Rest :60sec - Pistols (alternating legs) :30sec - Rest :60sec - KB Swings (1.5/1) :30sec - Rest Post...


I L-INT Day 2 Week 1    |    

Friday, January 11, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Sumo Deadlift 7x3 on :45sec @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: 5 - Deadlift...


I L-INT Day 1 Week 1    |    

Thursday, January 10, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


I Mid-Week 1    |    

Wednesday, January 09, 2013 • EnduranceI, Short Interval

STRENGTH: DE: Back Squat 10x2 @ 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: 25 - Wall Balls (20/14)...


I S-INT Day 2 Week 1    |    

Tuesday, January 08, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 2 Rounds For Time Of: 20 - OHS (45/35) 20 - Pull Ups 20 - GHD SitUps 20 - Dips Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


I S-INT Day 1 Week 1    |    

Monday, January 07, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Chin Up Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Reps As Possible In 8:00 Of: Pull Ups Post number of...


H T/TT Day 2 Week 6    |    

Sunday, January 06, 2013 • 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 6    |    

Saturday, January 05, 2013 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: "CrossFit Total" 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Post loads to comments. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


H S-INT Day 2 Week 6    |    

Friday, January 04, 2013 • EnduranceH, S-INT, Short Interval

STRENGTH: DE: Deadlift 10x2 on :45 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 150 - Air Squats Run 800m 150 -...


H S-INT Day 1 Week 6    |    

Thursday, January 03, 2013 • 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: "Tabata" 8...


H Mid-Week 6    |    

Wednesday, January 02, 2013 • EnduranceH, Long Interval

STRENGTH: DE: Shoulder Press 7x2 on :45sec @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 15 - 12 - 9 Power Clean...


H L-INT Day 2 Week 6    |    

Tuesday, January 01, 2013 • EnduranceH, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: For Time: "Fran" 21 - 15 - 9 Thrusters (95/65) Pull Ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD...





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