W.O.D.

Tempo | Time Trial    |    

Saturday, November 30, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Reps As Possible in 8:00 of: Ground to Overhead (135/95) Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, November 29, 2013 • EnduranceLong Interval

STRENGTH: DE: Power Clean 10 x 2 @ 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 Run 400m 7 - Muscle Ups...


Long Interval    |    

Thursday, November 28, 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, November 27, 2013 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 9 x 3 @ 60% 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: 10...


Short Interval    |    

Tuesday, November 26, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Helen" 3 Rounds For Time: Run 400m 21 - KB Swings (53/35) 12 - Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, November 25, 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: For Time: 25 - Handstand Push Ups 25 - Overhead Squats...


Tempo | Time Trial    |    

Sunday, November 24, 2013 • EnduranceTempo, Time Trial

SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills & Drills Bike Skills & Drills Run Skills & Drills Row Skills & Drills ENDURANCE WOD: Perform...


Tempo | Time Trial    |    

Saturday, November 23, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 15 - 12 - 9 Dumbbell Thrusters (45/25) Strict Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Short Interval    |    

Friday, November 22, 2013 • EnduranceShort Interval

STRENGTH: ME: Box Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds for Time of: 500m - Row 30 - Ring Dips Post time to...


Short Interval    |    

Thursday, November 21, 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, November 20, 2013 • EnduranceLong Interval

STRENGTH: DE: Good Morning 12 x 2 @ 75% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 12:00 for Total Reps :30 - KB Swings...


Long Interval    |    

Tuesday, November 19, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 15:00 10 - Hang Squat Cleans (135/95) 20 - Wall Balls (20/14) Post number of rounds to comments. SKILLS & DRILLS Perform...


Long Interval    |    

Monday, November 18, 2013 • EnduranceLong Interval

STRENGTH: DE: Push Jerk 8 x 2 @ 80% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: 400m - Run 30 - Overhead...


Tempo | Time Trial    |    

Sunday, November 17, 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, November 16, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time 21-15-9 Overhead Squats (95/65) Hand Stand Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, November 15, 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: 7 Rounds For Time: 3 - Weighted Pull Ups (45/25) 5 -...


Long Interval    |    

Thursday, November 14, 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, November 13, 2013 • EnduranceShort Interval

STRENGTH: ME: Sumo Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Run 800m 9 - Clean (135/95) Run 600m 15 - Clean...


Short Interval    |    

Tuesday, November 12, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 Push Jerk


Short Interval    |    

Monday, November 11, 2013 • EnduranceShort Interval

STRENGTH: DE: Hang Power Clean 8 x 2 @ 75% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 30-25-20-15-10-5 Burpee...


Tempo | Time Trial    |    

Sunday, November 10, 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, November 09, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time Row - 50 Calories Then: 3 Rounds For Time 3 - Double KB Thrusters (35/26) 6 - Double KB Overhead Squats (35/26) 9 - Double...


Short Interval    |    

Friday, November 08, 2013 • Endurance

STRENGTH: DE: Bench Press 9x3 @ 70% 1RM on :45sec Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 5 - 5 - 5 Front Squat Post...


Short Interval    |    

Thursday, November 07, 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, November 06, 2013 • EnduranceLong Interval

STRENGTH: ME: Snatch Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 2 Rounds For Time 15 - Thrusters (135/95) 15 - Toes to Bar 20 -...


Long Interval    |    

Tuesday, November 05, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 12:00 5 - Chest to Bar Pull Ups 10 - Box Jumps (30"/24") Post number of rounds to comments. SKILLS & DRILLS Perform 20-45min...


Long Interval    |    

Monday, November 04, 2013 • EnduranceLong Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time: 15 - Wall Balls 30 - Double Unders Post time...


Tempo | Time Trial    |    

Sunday, November 03, 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, November 02, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 30 - Muscle Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim...


Long Interval    |    

Friday, November 01, 2013 • EnduranceLong Interval

STRENGTH: DE: Hang Power Snatch 8 x 2 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time: 30 - Walking Lunge...





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