W.O.D.

I S-INT Day 1 Week 8    |    

Thursday, February 28, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills Row Skills &...


I Mid-Week 8    |    

Wednesday, February 27, 2013 • EnduranceI, L-INT

STRENGTH: ME: Clean 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 8:00 of: 5 - Power Cleans @ 65% 1RM...


I L-INT Day 2 Week 8    |    

Tuesday, February 26, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Run 400m 15 - Deadlifts (BW) 12 - Hand Stand Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


I L-INT Day 1 Week 8    |    

Monday, February 25, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Overhead Squat 10x2 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Row 1k 75 - Ring Rows Row 1k...


I T/TT Day 2 Week 7    |    

Sunday, February 24, 2013 • EnduranceI, T, TT, Tempo, Time Trial

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


I T/TT Day 1 Week 7    |    

Saturday, February 23, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10:00 - Handstand Practice (Accumulate 10:00 in a freestanding Handstand) 5:00 - L-Sit Practice (Accumulate 5:00 in an L-Sit) Post time...


I L-INT Day 2 Week 7    |    

Friday, February 22, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Box Squat 10x2 to a 12" box @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Run 400m 12 -...


I L-INT Day 1 Week 7    |    

Thursday, February 21, 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 7    |    

Wednesday, February 20, 2013 • EnduranceI, 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: For Time: 50 - Box Jumps (24") 40 - Pull Ups 30 - Push Ups 20 -...


I S-INT Day 2 Week 7    |    

Tuesday, February 19, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Row 400m 15 - Hang Squat Cleans (95/65) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I S-INT Day 1 Week 7    |    

Monday, February 18, 2013 • EnduranceI, 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: For Total Reps: 5:00 - Max Hand Stand Push Ups 2:00 - Max...


I T/TT Day 2 Week 6    |    

Sunday, February 17, 2013 • EnduranceT, TT, Tempo, Time Trial

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


I T/TT Day 1 Week 6    |    

Saturday, February 16, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3 Round For Time Of: 5 - Muscle Ups 50 - Air Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I S-INT Day 2 Week 6    |    

Friday, February 15, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Deadlift 12x2 on :60sec @ 65% 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: Run 400m 21...


I S-INT Day 1 Week 6    |    

Thursday, February 14, 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 6    |    

Wednesday, February 13, 2013 • EnduranceL-INT, I, Mid

STRENGTH: DE: Bench Press 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 In 10:00 Of: 10 -...


I L-INT Day 2 Week 6    |    

Tuesday, February 12, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time: 10 - Pull Ups 20 - Dips 30 - Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I L-INT Day 1 Week 6    |    

Monday, February 11, 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: As Many Rounds As Possible In 10:00 Of: 10 - Power Cleans...


I T/TT Day 2 Week 5    |    

Sunday, February 10, 2013 • EnduranceT, TT, Tempo, Time Trial

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


I T/TT Day 1 Week 5    |    

Saturday, February 09, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 20 - Pull-Ups 40 - Push Ups 60 - Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I L-INT Day 2 Week 5    |    

Friday, February 08, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Push Press 7x3 on :45 sec @ 65% 1 RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "CrossFit Total" 1RM Back Squat 1RM...


I L-INT Day 1 Week 5    |    

Thursday, February 07, 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 5    |    

Wednesday, February 06, 2013 • EnduranceI, Short Interval

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 2 Rounds For Total Reps: 2 min - Double Unders 2 min - Pistols...


I S-INT Day 2 Week 5    |    

Tuesday, February 05, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: For Time: Run 400m 40 - Right Arm Dumbbell Snatch (35/25) Run 400m 40 - Left Arm Dumbbell Snatch (35/25) Run 400m Post time to comments. SKILLS & DRILLS...


I S-INT Day 1 Week 5    |    

Monday, February 04, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Floor Press 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 10:00 of: L-Pull Ups Post number...


I T/TT Day 2 Week 4    |    

Sunday, February 03, 2013 • EnduranceI, T, TT, Tempo, Time Trial

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


I T/TT Day 1 Week 4    |    

Saturday, February 02, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time Of: 10 - Hang Cleans (135/95) 10 - Burpees Post time to comments. SKILLS & DRILLS Perform 20-45min of...


I S-INT Day 2 Week 4    |    

Friday, February 01, 2013 • EnduranceI, 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: 40 - 30 - 20 - 10 KB Swings...





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