W.O.D.

Tempo | Time Trial    |    

Saturday, August 31, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD Hang Power Clean 3 - 3 - 3 - 3 - 3 Then: 5:00 - Hollow Rock Post loads/results to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, August 30, 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: 10 Rounds For Time: 5 - Overhead Squats (135/95) 5 -...


Short Interval    |    

Thursday, August 29, 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, August 28, 2013 • EnduranceMid Week

STRENGTH: ME: Box Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 25 - 20 - 15 - 10 - 5 Double Unders GHD Sit Ups Post time to...


Long Interval    |    

Tuesday, August 27, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 21 - 15 - 9 KB Swings (2pood/1.5pood) Goblet Squats (Same KB) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Long Interval    |    

Monday, August 26, 2013 • EnduranceLong Interval

STRENGTH: DE: Sumo Deadlift 10x1 @ 60% 1RM on ::45 Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Run 800m 50 -...


Tempo | Time Trial    |    

Sunday, August 25, 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, August 24, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3:00 - Max Rep Ring Push Ups then 4 Rounds For Time Of: 5 - Thrusters (115/85) 10 - 30" Box Jumps then 3:00 - Max Rep Rope Climb...


Long Interval    |    

Friday, August 23, 2013 • EnduranceLong Interval

STRENGTH: DE: Box Squat (Wide Stance) 10x2 on :45 @ 55% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 15 - Handstand...


Long Interval    |    

Thursday, August 22, 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, August 21, 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: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Bench Press (BW)...


Short Interval    |    

Tuesday, August 20, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: 6 - Deadlift (225/165) 12 -KB Snatches 24 - Double Unders Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior...


Short Interval    |    

Monday, August 19, 2013 • EnduranceShort Interval

STRENGTH: ME: Good Morning (Wide Stance) Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5:00 - Max Rep Pistols Rest:5:00 As Many...


Tempo | Time Trial    |    

Sunday, August 18, 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, August 17, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 100 - Double Unders 80 - Air Squats 60 - Pull Ups 40 - Push Ups 20 - Ring Dips 100 - Double Unders Post results to...


Short Interval    |    

Friday, August 16, 2013 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 12x1 @ 55% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 10 Rounds For Time: 1 - Muscle Up 2 -...


Short Interval    |    

Thursday, August 15, 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, August 14, 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, August 13, 2013 • EnduranceLong Interval

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


Long Interval    |    

Monday, August 12, 2013 • EnduranceLong Interval

STRENGTH: ME: Box Squat (Wide Stance) Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4x6 - Glute Ham Raise Then Rest 5:00 Then 4...


Tempo | Time Trial    |    

Sunday, August 11, 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 Trail    |    

Saturday, August 10, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 5:00 - Max Distance Row Rest 2 min 5:00 - Max Rep Ring Rows Rest 2 min 5:00 - Max Rep Push Ups Post results to comments. SKILLS...


Long Interval    |    

Friday, August 09, 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: For Time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push...


Long Interval    |    

Thursday, August 08, 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, August 07, 2013 • EnduranceShort Interval

STRENGTH: DE: Deadlift 8x2 @ 60% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 1 - 1 - 1 - 1 - 1 - 1 - 1 Snatch Post loads to...


Short Interval    |    

Tuesday, August 06, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 of: 5 - Deadlift (255/195) 10 - Pistols 50m Shuttle Run Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Monday, August 05, 2013 • EnduranceShort Interval

STRENGTH: DE: Box Squat 8x2 @ 60% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Fran" 21 - 15 - 9 Thruster (95/75) Pull Ups...


Tempo | Time Trial    |    

Sunday, August 04, 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, August 03, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10:00 - Max Rep KB Snatch (1.5/1pood) Post reps to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Friday, August 02, 2013 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 8x2 @ 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: 10 - Push Jerks (Use...


Short Interval    |    

Thursday, August 01, 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...





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