W.O.D.

Long Interval    |    

Tuesday, December 31, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 12:00: 5 - Snatch (95/65) 2 - Muscle Ups Post number of rounds to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Monday, December 30, 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: 5 Rounds For Time: Run 400m 15 - Thrusters (95/65) 15 - Pull...


Tempo | Time Trial    |    

Sunday, December 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, December 28, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 - 3 - 3 Hang Squat Cleans 3 - 3 - 3 Front Squat 3 - 3 - 3 Split Jerk Post loads to comments. SKILLS & DRILLS Perform 20-45min...


Long Interval    |    

Friday, December 27, 2013 • EnduranceLong Interval

STRENGTH: DE: Strict Weighted Pull Up 10 x 2 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds Run 800m 75 - Air...


Long Interval    |    

Thursday, December 26, 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, December 25, 2013 • EnduranceShort Interval

STRENGTH: DE: Push Press 10 x 2 @ 75% 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, December 24, 2013 • EnduranceShort Interval

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


Short Interval    |    

Monday, December 23, 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: 5 Rounds: 400m - Row 21 - Ring Dips Post time to comments....


Tempo | Time Trial    |    

Sunday, December 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, December 21, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 1 - 1 - 1 - 1 - 1 - 1 - 1 Snatch Cash Out 100m - Handstand walk Post loads to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, December 20, 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: 25 - 20 -15 - 10 - 5 Dumbell Thruster (45/25) Toes-to-Bar...


Short Interval    |    

Thursday, December 19, 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, December 18, 2013 • EnduranceLong Interval

STRENGTH: DE: Floor Press 12 x 3 @ 65% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 7 Rounds Of: 2 - Push Jerks (75% 1RM)...


Long Interval    |    

Tuesday, December 17, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: "Cindy" As Many Rounds As Possible in 20:00 of 5 - Pull Ups 10 - Push Ups 15 - Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Monday, December 16, 2013 • EnduranceLong Interval

STRENGTH: DE: Power Clean 12 x 2 @ 65% on :60s 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 2...


Tempo | Time Trial    |    

Sunday, December 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, December 14, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD Front Squat 10 - 10 - 10 - 10 - 10 Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


Long Interval    |    

Friday, December 13, 2013 • Endurance

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 Run 200m 10 - Push Press (95/65) 15 - Step Ups...


Long Interval    |    

Thursday, December 12, 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, December 11, 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: "Diane" 21-15-9 Deadlift (225/185) Hand Stand Push Up...


Short Interval    |    

Tuesday, December 10, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 8:00 Hang Power Snatch (95/65) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


Short Interval    |    

Monday, December 09, 2013 • EnduranceShort Interval

STRENGTH: DE: Bench Press 9 x 3 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds: Row 400m 15 - Thrusters (95/65)...


Tempo | Time Trial    |    

Sunday, December 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, December 07, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "Death by Burpees" Perform 1 burpee in minute 1 Perform 2 burpees in minute 2 Perform 3 burpees in minute 3 … Continue until you...


Short Interval    |    

Friday, December 06, 2013 • EnduranceShort Interval

STRENGTH: DE: Box Squat 10 x 2 @ 60% 1RM on :60s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Fran" 21-15-9 Thrusters (95/65)...


Short Interval    |    

Thursday, December 05, 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, December 04, 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: 5 Rounds for Time: Run 400m 20 - Wallballs (20/14) 20 - GHD...


Long Interval    |    

Tuesday, December 03, 2013 • EnduranceLong Interval

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


Long Interval    |    

Monday, December 02, 2013 • EnduranceLong Interval

STRENGTH: ME: Back Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 25-20-15-10-5-10-15-20-25 KB Swing (53/35) Box...


Tempo | Time Trial    |    

Sunday, December 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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