W.O.D.

Long Interval    |    

Thursday, October 31, 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, October 30, 2013 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 12 x 1 @ 75% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: 30 - KB Swings...


Short Interval    |    

Tuesday, October 29, 2013 • EnduranceShort Interval

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


Short Interval    |    

Monday, October 28, 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: For Time: 21 - Shoulder Press (95/75) Run 400m 21 - Push...


Tempo | Time Trial    |    

Sunday, October 27, 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, October 26, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time of: 21 - Sumo Deadlift High Pull (50% BW) Run 400m Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, October 25, 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: Tabata Squats Rest 4:00 4:00 - Max Reps Muscle Ups Rest...


Short Interval    |    

Thursday, October 24, 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, October 23, 2013 • EnduranceLong Interval

STRENGTH: DE: Power Clean 10 x 2 @ 75% 1RM on :60sec Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time of: 50 - Air...


Long Interval    |    

Tuesday, October 22, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 1 Min - Hollow Rock 20 - Pistols (Alternate Legs) 1 Min - Hollow Rock Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Monday, October 21, 2013 • EnduranceLong Interval

STRENGTH: DE: Push Jerk 9 x 3 @ 70% 1RM on :60sec Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 30-25-20-15-10 reps of Wall Balls...


Tempo | Time Trial    |    

Sunday, October 20, 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, October 19, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 100 - Wall Balls (20/16) 80 - Double Unders 60 - Sit Ups 40 - Back Extensions 800m Weighted Run (45/25) Post time to...


Long Interval    |    

Friday, October 18, 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: 12 - Deadlift (BW) 12 - Strict Pull...


Long Interval    |    

Thursday, October 17, 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, October 16, 2013 • EnduranceShort Interval

STRENGTH: ME: Front 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 10:00 of: 3 - Thrusters (55%...


Short Interval    |    

Tuesday, October 15, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Every Minute on the Minute for 15:00: 2 - Power Cleans (75% 1RM) 6 - Burpees Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Short Interval    |    

Monday, October 14, 2013 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 12 x 1 @ 75% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds for Time: 200m - Run 8 - Ring...


Tempo | Time Trial    |    

Sunday, October 13, 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, October 12, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Front Squat (155/115) Rope Climb Post time to comments. SKILLS & DRILLS Perform 20-45min...


Short Interval    |    

Friday, October 11, 2013 • EnduranceShort Interval

STRENGTH: DE: Power Snatch 8 x 2 @ 70% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Push Jerk (135/95) GHD Sit...


Short Interval    |    

Thursday, October 10, 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, October 09, 2013 • EnduranceLong Interval

STRENGTH: ME: 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: 8 - Ring Push Ups 10 - 24" Box Jumps 12...


Long Interval    |    

Tuesday, October 08, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 6:00: 12 - Pull Ups 12 - KB Swings (53/35) Rest 5:00 then As Many Rounds As Possible in 6:00: 8 - Box Jumps (24") 24 - Double...


Long Interval    |    

Monday, October 07, 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: For Time: 7 - Overhead Squats (135/95) 50m - Farmer Carry...


Tempo | Time Trial    |    

Sunday, October 06, 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, October 05, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Muscle Ups GHD Sit Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, October 04, 2013 • EnduranceLong Interval

STRENGTH: DE: Front Squat 8 x 2 @ 75% on :60 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 - Back Squats...


Long Interval    |    

Thursday, October 03, 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, October 02, 2013 • EnduranceShort Interval

STRENGTH: DE: Push Press 10 x 2 @ 70% on :60 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 15:00 3 -...


Short Interval    |    

Tuesday, October 01, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 15 - Ring Dips 12 - Power Cleans (50% BW) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...





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