W.O.D.

Short Interval    |    

Tuesday, April 30, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: For Time: "Grace" 30 - Clean & Jerks (135/95) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Short Interval    |    

Monday, April 29, 2013 • EnduranceShort Interval

STRENGTH: DE: Deadlift 10x2 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3...


Tempo | Time Trial    |    

Sunday, April 28, 2013 • EnduranceTempo, 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 &...


Tempo | Time Trial    |    

Saturday, April 27, 2013 • EnduranceTime Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 100 - Turkish Get Ups (Choose a challenging Weight) Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, April 26, 2013 • EnduranceShort Interval

STRENGTH: DE: Floor Press 7x3 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 21 - Shoulder Press...


Short Interval    |    

Thursday, April 25, 2013 • EnduranceShort 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...


Mid Week    |    

Wednesday, April 24, 2013 • EnduranceLong Interval

STRENGTH: ME: Back Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time and Reps: Tabata Squats Run 1 mile Post number of...


Long Interval    |    

Tuesday, April 23, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 2 - Rope Climbs (15') 50 - Walking Lunge Steps Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Long Interval    |    

Monday, April 22, 2013 • EnduranceLong Interval

STRENGTH: ME: Power Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 6:00 of: 2 - Power Cleans...


Tempo | Time Trial    |    

Sunday, April 21, 2013 • EnduranceTempo, 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 &...


Tempo | Time Trial    |    

Saturday, April 20, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 30 - Muscle Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills &...


Long Interval    |    

Friday, April 19, 2013 • EnduranceLong Interval

STRENGTH: DE: Box Squat 10x2 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 20 - Turkish Get Ups...


Long Interval    |    

Thursday, April 18, 2013 • EnduranceLong 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...


Mid Week    |    

Wednesday, April 17, 2013 • EnduranceShort Interval

STRENGTH: DE: Jerk 10x2 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 25m - Handstand Walk then As Many Rounds AS...


Short Interval    |    

Tuesday, April 16, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: Run 400m 12 - Pull Ups 25 - KB Swings (2/1.5pood) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, April 15, 2013 • EnduranceShort Interval

STRENGTH: ME: Good Mornings Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time and Reps 50 - Sit Ups Tabata Squats 50 - Sit...


Tempo    |    

Sunday, April 14, 2013 • EnduranceTempo

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 &...


Tempo    |    

Saturday, April 13, 2013 • EnduranceTempo

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Rounds As Possible In 10:00 Of: 15 - Push Press (95/75) 20 - Box Jumps (24") Post number of rounds to comments. SKILLS &...


Short Interval    |    

Friday, April 12, 2013 • EnduranceShort Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod 4 Rounds For Time Of: 12 - Hang Cleans (50% 1RM) 12 - Ring Dips Post time to comments. SKILLS &...


Short Interval    |    

Thursday, April 11, 2013 • EnduranceShort 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 &...


Mid Week    |    

Wednesday, April 10, 2013 • EnduranceLong Interval

STRENGTH: DE: Floor Press 10x2 on :60 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: Run 400m 10 -...


Long Interval    |    

Tuesday, April 09, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 Snatch Post loads comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills &...


Long Interval    |    

Monday, April 08, 2013 • EnduranceLong Interval

STRENGTH: DE: Deadlift 12x2 on :45 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time and Reps Of: 2:00 -...


Time Trial    |    

Sunday, April 07, 2013 • EnduranceTime 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 &...


Time Trial    |    

Saturday, April 06, 2013 • EnduranceTime Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 5 Rounds For Time Of: 5 - Power Cleans (185/135) 20 - Double Unders Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, April 05, 2013 • EnduranceLong Interval

STRENGTH: ME: Shoulder Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 7 Rounds For Time Of: 3 - Shoulder Press (85% 1RM) 6 -...


Long Interval    |    

Thursday, April 04, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day Or CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: Thruster, 15 reps (100/65) 15 Chest to bar Pull-ups If 90...


Mid Week    |    

Wednesday, April 03, 2013 • EnduranceMid, Short Interval, J

STRENGTH: ME: Front Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 6 - Front Squats (80% 1RM) 60 -...


Short Interval    |    

Tuesday, April 02, 2013 • EnduranceJ, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 10:00 Of: 5 - Push Press (135/95) 50m - Shuttle Run Post number of rounds to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Monday, April 01, 2013 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 12x2 on :30sec @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 5 - Box...





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