W.O.D.

I T/TT Day 2 Week 12    |    

Sunday, March 31, 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 Swim Skills & Drills Bike Skills & Drills Run Skills & Drills Row Skills &...


I T/TT Day 1 Week 12    |    

Saturday, March 30, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time 100 - Pistols


I L-INT Day 2 Week 12    |    

Friday, March 29, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: ME: Power Clean Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 7 - 5 - 3 - 3 - 1 - 1 - 1 Deadlift Post loads to comments....


I L-INT Day 1 Week 12    |    

Thursday, March 28, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day Or CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3...


I Mid-Week 12    |    

Wednesday, March 27, 2013 • EnduranceI, Mid, Short Interval

STRENGTH: ME: Snatch Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Randy" For Time: 75 - Power Snatchs (75/55) Post time to...


I S-INT Day 2 Week 12    |    

Tuesday, March 26, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: As Many Round As Possible In 10:00mins of: 1 - Muscle Up 2 - Handstand Push Ups 30 - Double Unders Post number of rounds to comments. SKILLS & DRILLS...


I S-INT Day 1 Week 12    |    

Monday, March 25, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Box Squat 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: San Francisco Crippler 30 -...


I T/TT Day 2 Week 11    |    

Sunday, March 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 Swim Skills & Drills Bike Skills & Drills Run Skills & Drills Row Skills &...


I T/TT Day 1 Week 11    |    

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

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For 15:00 Max distance handstand walk Post distance to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I S-INT Day 2 Week 11    |    

Friday, March 22, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Power Clean 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: Row 2k Post time to...


I S-INT Day 1 Week 11    |    

Thursday, March 21, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day Or CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30...


I Mid-Week 11    |    

Wednesday, March 20, 2013 • EnduranceI, L-INT, Mid, Long Interval

STRENGTH: ME: Front Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Max Reps Of: 1:00 AMRAP - Front Squat @ 75%...


I L-INT Day 2 Week 11    |    

Tuesday, March 19, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 Power Clean Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills &...


I L-INT Day 1 Week 11    |    

Monday, March 18, 2013 • EnduranceI, L-INT, Long 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 Rounds For Time: 25 - Wall Balls 50 - Double Unders...


I T/TT Day 2 Week 10    |    

Sunday, March 17, 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 Swim Skills & Drills Bike Skills & Drills Run Skills & Drills Row Skills &...


I T/TT Day 1 Week 10    |    

Saturday, March 16, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For 15:00 Max distance handstand walk Post distance to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I L-INT Day 2 Week 10    |    

Friday, March 15, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Push Jerk 7x3 on :45 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Tabata Squats then As Many Reps As...


I L-INT Day 1 Week 10    |    

Thursday, March 14, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day Or CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift,...


I Mid-Week 10    |    

Wednesday, March 13, 2013 • EnduranceI, Short Interval, S-INT

STRENGTH: DE: Box Squat 10x2 on :45 @ 60% 1RM 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...


I S-INT Day 2 Week 10    |    

Tuesday, March 12, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 50 - 40 - 30 - 20 - 10 KB Swing (1.5/1pood) Box Jump (24") Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I S-INT Day 1 Week 10    |    

Monday, March 11, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Round As Possible In 10:00 of: 5L / 5R - Dumbbell...


I T/TT Day 2 Week 9    |    

Sunday, March 10, 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 Swim Skills & Drills Bike Skills & Drills Run Skills & Drills Row Skills &...


I T/TT Day 1 Week 9    |    

Saturday, March 09, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time Of: Row 400m 25 - Med Ball Cleans Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


I S-INT Day 2 Week 9    |    

Friday, March 08, 2013 • EnduranceS-int, Short 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 - 5 - 3 - 3 - 3 - 1 - 1 Back Squat Post loads to...


I S-INT Day 1 Week 9    |    

Thursday, March 07, 2013 • EnduranceS-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 9    |    

Wednesday, March 06, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Front Squat 10x2 @ 65% 1 RM 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 / 5 - KB Snatch...


I L-INT Day 2 Week 9    |    

Tuesday, March 05, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Every 2:00 for 14:00mins Perform: 2 - Power Snatch 1 - Snatch 3 - Overhead Squats Increase load each round Post time to comments. SKILLS & DRILLS Perform...


I L-INT Day 1 Week 9    |    

Monday, March 04, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: 10x3 Power Clean on :45 sec @ 65% 3RM 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...


I T/TT Day 2 Week 8    |    

Sunday, March 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 Swim Skills & Drills Bike Skills & Drills Run Skills & Drills Row Skills &...


I T/TT Day 1 Week 8    |    

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

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 20:00 - Muscle Up Practice (Use Rings & Bar) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I S-INT Day 2 Week 8    |    

Friday, March 01, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Snatch Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: In 10:00 mins Perform: Run 1M Then in the time remaining: Max...





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