W.O.D.

Mid Week    |    

Wednesday, July 31, 2013 • EnduranceLong Interval

STRENGTH: ME: Sumo Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "1/2 Mary" As Many Rounds As Possible In 10:00 Of: 5 -...


Long Interval    |    

Tuesday, July 30, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: "Annie" 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim...


Long Interval    |    

Monday, July 29, 2013 • EnduranceLong Interval

STRENGTH: ME: Box Squat 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: 2 - Hang Cleans (85%...


Tempo | Time Trial    |    

Sunday, July 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 & Drills...


Tempo | Time Trial    |    

Saturday, July 27, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 300 - Air Squats (Everytime you break perform 2 rope climbs) Post time and number of rope climbs to comments. SKILLS...


Long Interval    |    

Friday, July 26, 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: 3 Rounds For Time Of: 10 - Overhead Squats (95/65) 20 -...


Long Interval    |    

Thursday, July 25, 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, July 24, 2013 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 8x2 @ 55% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Run 800m 100 - Push Ups 75 -...


Short Interval    |    

Tuesday, July 23, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00: 5 - Strict Chin Ups 10 - Box Jumps (24") 25 - Double Unders Post number of rounds to comments. SKILLS & DRILLS Perform...


Short Interval    |    

Monday, July 22, 2013 • EnduranceShort Interval

STRENGTH: DE: Box Squat 8x2 @ 55% 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: 10 - Front Squats...


Tempo | Time Trial    |    

Sunday, July 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...


Tempo | Time Trial    |    

Saturday, July 20, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 2 - 2 - 2 - 2 - 2 - 2 - 2 Overhead Squat Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Friday, July 19, 2013 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 8x2 @ 55% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4x500m - Row Post times to comments....


Short Interval    |    

Thursday, July 18, 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, July 17, 2013 • EnduranceLong 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 Of: 6 - Deadlifts (225/185) 12 - Toes to...


Long Interval    |    

Tuesday, July 16, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Every Minute On The Minute 15:00: 1 - Hang Power Snatch 3 - Over Head Squats (Increase load each round) Post loads to comments. SKILLS & DRILLS Perform...


Long Interval    |    

Monday, July 15, 2013 • EnduranceLong Interval

STRENGTH: ME: Box Squat 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 - Hang Power Clean (185/135) 10 -...


Tempo | Time Trial    |    

Sunday, July 14, 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, July 13, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 400m - Walking Lunge Steps Post total reps for each to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Friday, July 12, 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: 4 Rounds For Reps Of: :60sec - Push Press (60% 1RM)...


Long Interval    |    

Thursday, July 11, 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, July 10, 2013 • EnduranceShort Interval

STRENGTH: DE: Deadlift 8x2 @ 50% 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 15:00 Of: 15 - KB...


Short Interval    |    

Tuesday, July 09, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Tabata Something Else" Complete 32 Total Intervals of :20sec on, :10sec off of: Pull Ups (First 8 Intervals) Push Ups (Second 8 Intervals) Sit Ups (Third 8...


Short Interval    |    

Monday, July 08, 2013 • EnduranceShort Interval

STRENGTH: DE: Box Squat 8x2 @ 50% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 50 - Air Squats Run 400m...


Tempo | Time Trial    |    

Sunday, July 07, 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, July 06, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Total Reps: 2:00 - Muscle Ups 6:00 - Burpees 2:00 - Muscle Ups Post total reps for each to comments. SKILLS & DRILLS...


Short Interval    |    

Friday, July 05, 2013 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 8x2 @ 50% 1RM 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 - Push Press (70%...


Short Interval    |    

Thursday, July 04, 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, July 03, 2013 • EnduranceLong 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 Of: 10 - Chest to Bar Pull Ups 20 - Box...


Long Interval    |    

Tuesday, July 02, 2013 • EnduranceLong Interval

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


Long Interval    |    

Monday, July 01, 2013 • EnduranceLong Interval

STRENGTH: ME: Squat 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: 15 - Goblet Squats...





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