W.O.D.

Short Interval    |    

Friday, May 31, 2013 • EnduranceShort Interval

STRENGTH: ME: Power Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Every Minute on the Minute for 12:00: 1 - Power Clean (90%...


Short Interval    |    

Thursday, May 30, 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, May 29, 2013 • EnduranceMid Week

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 -...


Long Interval    |    

Tuesday, May 28, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 10:00 Of: 8 - Front Squats (135/95) 20 - Double Unders Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Monday, May 27, 2013 • EnduranceLong Interval

STRENGTH: DE: Sumo Deadlift 7x3 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Deadlift (275/215) Box Jumps...


Tempo | Time Trial    |    

Sunday, May 26, 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...


Tempo | Time Trial    |    

Saturday, May 25, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Rounds As Possible In 10:00 Of: 5 - Chest To Bar Pull Ups 15m - Handstand Walk Post number of rounds to comments. SKILLS...


Long Interval    |    

Friday, May 24, 2013 • EnduranceLong Interval

STRENGTH: DE: Back Squat 10x2 @ 65% on :45 Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Run - 5k Post time to comments. SKILLS...


Long Interval    |    

Thursday, May 23, 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, May 22, 2013 • EnduranceShort Interval

STRENGTH: ME: Overhead Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Nancy" 5 - Rounds For Time Of: 400m - Run 15 - Overhead...


Short Interval    |    

Tuesday, May 21, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 2 - Rope Climbs 15 - Ring Dips 15 - Toes To Bar Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, May 20, 2013 • EnduranceShort Interval

STRENGTH: ME: Bench Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift - 1.5 x BW Bench -...


Tempo | Time Trial    |    

Sunday, May 19, 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...


Tempo | Time Trial    |    

Saturday, May 18, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 4 Rounds For Time Of: 15 - Sumo Deadlift High Pull (95/75) 20 - Pull Ups Post time to comments. SKILLS & DRILLS...


Long Interval    |    

Friday, May 17, 2013 • EnduranceLong Interval

STRENGTH: DE: Power Clean 10x2 @ 65% 1RM on :45 Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Every Minute On The Minute For 12:00...


Long Interval    |    

Thursday, May 16, 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, May 15, 2013 • EnduranceShort Interval

STRENGTH: DE: Push Press 8x2 @ 65% on :45 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 12:00 Of:...


Short Interval    |    

Tuesday, May 14, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 7 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 Back Squat Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim...


Short Interval    |    

Monday, May 13, 2013 • EnduranceShort Interval

STRENGTH: ME: Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 7 - Cleans (135/95) 21 - Wall Ball Post...


Tempo | Time Trial    |    

Sunday, May 12, 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...


Tempo | Time Trial    |    

Saturday, May 11, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: "Diane" 21 - 15 - 9 Deadlift (225/185) Hand Stand Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, May 10, 2013 • EnduranceShort Interval

STRENGTH: ME: Pull Up Post loads 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: Pull Ups (Every time you...


Short Interval    |    

Thursday, May 09, 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, May 08, 2013 • EnduranceLong Interval

STRENGTH: DE: Bench Press 8x2 @ 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 Of: 25 - KB Swings 25 -...


Long Interval    |    

Tuesday, May 07, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 5 - 5 - 5 - Shoulder Press 3 - 3 - 3 - 3 -3 - Push Press 1 - 1 - 1 - 1 - 1 - Push Jerk Post loads to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Monday, May 06, 2013 • EnduranceLong Interval

STRENGTH: DE: Front Squat 8x2 @ 65% 1Rm Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 1 Mile - Run 1600m - Row 1 Mile -...


Tempo | Time Trial    |    

Sunday, May 05, 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, May 04, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 100m - Handstand Walk 100 - Pistols (Alternate Legs) 100m Handstand Walk Post time to comments. SKILLS & DRILLS...


Long Interval    |    

Friday, May 03, 2013 • EnduranceLong Interval

STRENGTH: ME: 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 12:00 Of: 2 - Cleans (90% 1RM) 5 -...


Long Interval    |    

Thursday, May 02, 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, May 01, 2013 • EnduranceShort Interval

STRENGTH: ME: Shoulder Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 10 - Strict Pull Ups 20 - KB...





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