W.O.D.

Tempo | Time Trial    |    

Sunday, June 30, 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, June 29, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 7 Rounds For Time Of: 10 - Turkish Get Ups (35/25)(Alternate Arms) 20 - Walking Lung Steps Post time to comments. SKILLS &...


Short Interval    |    

Friday, June 28, 2013 • EnduranceShort Interval

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


Short Interval    |    

Thursday, June 27, 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, June 26, 2013 • EnduranceLong Interval

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


Long Interval    |    

Tuesday, June 25, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 100 - Burpees Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills...


Long Interval    |    

Monday, June 24, 2013 • EnduranceLong Interval

STRENGTH: DE: Shoulder Press 8x2 @ 65% 1RM 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: 10...


Tempo | Time Trial    |    

Sunday, June 23, 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, June 22, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD Hang Power Clean 3 - 3 - 3 - 3 - 3 - 3 - 3 Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Long Interval    |    

Friday, June 21, 2013 • EnduranceLong Interval

STRENGTH: DE: Floor Press 7x3 @ 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: 15 - Chest to Bar Pul Ups...


Long Interval    |    

Thursday, June 20, 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, June 19, 2013 • EnduranceShort Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 2 - Clean & Jerk (80% 1RM) 50 - Double Unders 2 - Clean...


Short Interval    |    

Tuesday, June 18, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Round As Possible In 10:00 Of: 10 - KB Snatches (5L/5R @ 1.5/1pood) 20 - Knees To Elbows Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Monday, June 17, 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: 4 Rounds For Time: 5 - Deadlift (85% 1RM) 15 - Pull Ups 25 -...


Tempo | Time Trial    |    

Sunday, June 16, 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, June 15, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 1 - 1 - 1 - 1 - 1 - 1 - 1 Snatch Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


Short Interval    |    

Friday, June 14, 2013 • EnduranceShort Interval

STRENGTH: DE: Pull Ups 10x2 @ 60% 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: 20 - Pull Ups 30 - Push...


Short Interval    |    

Thursday, June 13, 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, June 12, 2013 • EnduranceLong Interval

STRENGTH: DE: Push Press 7x3 @ 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: Run 400m 15 - Hang Squat...


Long Interval    |    

Tuesday, June 11, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 15:00 Of: 10 - Overhead Squats (95/75) 20 - Sit Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Monday, June 10, 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: 21 - 15 - 9 Bench Press (135/95) Pull Ups Post time to...


Tempo | Time Trial    |    

Sunday, June 09, 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, June 08, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 75 - Sit Ups 150 - Air Squats 75 - Sit Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Friday, June 07, 2013 • EnduranceLong Interval

STRENGTH: ME: Floor Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 30 - Wall Balls 15 - Pull Ups Post...


Long Interval    |    

Thursday, June 06, 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, June 05, 2013 • EnduranceShort Interval

STRENGTH: DE: Deadlift 10x2 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Row 4 x 500m Post time to comments. SKILLS...


Short Interval    |    

Tuesday, June 04, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 3 - 2 - 2 - 1 - 1 - 1 Thruster Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills...


Short Interval    |    

Monday, June 03, 2013 • EnduranceShort Interval

STRENGTH: DE: Box Squat 8x2 @ 70% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Elizabeth" 21 - 15 - 9 Clean (135/95) Ring...


Tempo | Time Trial    |    

Sunday, June 02, 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, June 01, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 Rounds For Time: 25 - Push Ups 25 - GHD Sit Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior...





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