W.O.D.

Short Interval    |    

Monday, September 30, 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: AMRAP 12: 10 - Bodyweight Deadlift 10 - Pull Ups 30 - Double...


Tempo | Time Trial    |    

Sunday, September 29, 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, September 28, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 7 Rounds For Time Of: 3 - Thrusters (155/115) 5 - Strict Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, September 27, 2013 • EnduranceShort Interval

STRENGTH: ME: Back 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: Row 500m 35 - Sit Ups Post time to...


Short Interval    |    

Thursday, September 26, 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, September 25, 2013 • EnduranceLong Interval

STRENGTH: DE: Deadlift 10x2 @ 65% on :60 Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 21 - Cleans (95/65)...


Long Interval    |    

Tuesday, September 24, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 50 - Back Extensions 10 - Rope Climbs 50 - Back Extensions Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Long Interval    |    

Monday, September 23, 2013 • EnduranceLong Interval

STRENGTH: DE: Bench Press 7x3 @ 60% 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: 15 - Push Press...


Tempo | Time Trial    |    

Sunday, September 22, 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, September 21, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 15 - Kettlebell Snatches R-Arm (1.5/1) 15 - Kettlebell Snatches L-Arm (1.5/1) Run 800m 15 - Kettlebell Snatches R-Arm...


Long Interval    |    

Friday, September 20, 2013 • EnduranceLong Interval

STRENGTH: DE: Bench Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time: 5 - Power Snatch (95/65) 10 -...


Long Interval    |    

Thursday, September 19, 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, September 18, 2013 • EnduranceShort Interval

STRENGTH: ME: Push Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: AMRAP 12: 10 - Ring Rows 20 - Air Squats Post results to...


Short Interval    |    

Tuesday, September 17, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 1 - 1 - 1 - 1 - 1 - 1 - 1 Clean Post load and results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Short Interval    |    

Monday, September 16, 2013 • EnduranceShort Interval

STRENGTH: ME: Good Morning Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time: 15 - KB Swings (1.5/1 pood) 10 - Strict...


Tempo | Time Trial    |    

Sunday, September 15, 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, September 14, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 2000m Row 1000ft Farmer Carry (2pood/1.5pood KBs) 100 - KB Swings (1.5pood/1pood) Post results to comments. SKILLS &...


Short Interval    |    

Friday, September 13, 2013 • EnduranceShort Interval

STRENGTH: DE: Push Press 7x3 @ 60% on :60 sec 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 10 -...


Short Interval    |    

Thursday, September 12, 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, September 11, 2013 • EnduranceLong Interval

STRENGTH: DE: Front Squat 7x3 @ 70% on :60 sec 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:...


Long Interval    |    

Tuesday, September 10, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds Of: Max Rep - Bench Press (135#) Max Rep - Pull Ups Post total reps to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Long Interval    |    

Monday, September 09, 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: EMOM 15:00 8 - Deadlift @ 55% 1RM 16 - Double Unders Post...


Tempo | Time Trial    |    

Sunday, September 08, 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, September 07, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 5:00 - Max Distance Handstand Walk then 4:00 - Max L-Sit then 3:00 - Max Distance Handstand Walk then 2:00 - Max L-Sit then 1:00 -...


Long Interval    |    

Friday, September 06, 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: As Many Rounds As Possible in 15:00 Of: 2 - Hang Power...


Long Interval    |    

Thursday, September 05, 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, September 04, 2013 • EnduranceShort Interval

STRENGTH: DE: Box Squat 10x2 @60% on :60 sec Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Overhead Squat (115/75)...


Short Interval    |    

Tuesday, September 03, 2013 • EnduranceShort Interval

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


Short Interval    |    

Monday, September 02, 2013 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 7x3 @ 60% on :45 sec Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 8 - Push...


Tempo | Time Trial    |    

Sunday, September 01, 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...





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