W.O.D.

Short Interval    |    

Friday, January 31, 2014 • EnduranceShort Interval

STRENGTH: DE: Box Squat 12 x 1 on :45s @ 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...


Short Interval    |    

Thursday, January 30, 2014 • 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, January 29, 2014 • EnduranceLong Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Feather Diane" 21-15-9 Deadlift (135/95) Handstand Push Ups Post...


Long Interval    |    

Tuesday, January 28, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 15:00 12 - Thrusters (65/45) 10 - Pul Ups Post number of rounds to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Monday, January 27, 2014 • EnduranceLong Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time Row - 1000m 20 - Bench Press (BW) Row - 1000m 15 - Bench...


Tempo | Time Trial    |    

Sunday, January 26, 2014 • Endurance

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1600m @ 80%...


Tempo | Time Trial    |    

Saturday, January 25, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 Rounds 15 - Thrusters (95/65) 30 - Double Unders Post times to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Friday, January 24, 2014 • EnduranceLong Interval

STRENGTH: DE: 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: "Nancy" 5 Rounds: Run 400m 15 - Overhead...


Long Interval    |    

Thursday, January 23, 2014 • 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, January 22, 2014 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 12 x 2 @ 70% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time Run 400m 30 - Pull Ups 21 -...


Short Interval    |    

Tuesday, January 21, 2014 • EnduranceShort Interval

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


Short Interval    |    

Monday, January 20, 2014 • 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: "Elizabeth" 21-15-9 Clean (135/95) Ring Dips Post time to...


Tempo | Time Trial    |    

Sunday, January 19, 2014 • 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, January 18, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Rounds As Possible in 15:00: 7 - Handstand Push Ups 12 - L-Pull Ups Post rounds to comments. SKILLS & DRILLS Perform...


Short Interval    |    

Friday, January 17, 2014 • EnduranceShort Interval

STRENGTH: ME: Snatch Grip Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds Row 500m 15 - Bench Press (135/95) Post...


Short Interval    |    

Thursday, January 16, 2014 • 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, January 15, 2014 • EnduranceLong Interval

STRENGTH: DE: Push Jerk 8 x 3 @ 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 20:00 10 -...


Long Interval    |    

Tuesday, January 14, 2014 • EnduranceLong Interval

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


Long Interval    |    

Monday, January 13, 2014 • EnduranceLong Interval

STRENGTH: DE: Back Squat 10 x 2 @ 65% on :60s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds Run 800m 50 - Wall Balls...


Tempo | Time Trial    |    

Sunday, January 12, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1400m @ 85%...


Tempo | Time Trial    |    

Saturday, January 11, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Rounds As Possible in 10:00: 8 - Dumbbell Squat Cleans (45/30) 8 - Burpees Post times to comments. SKILLS & DRILLS...


Long Interval    |    

Friday, January 10, 2014 • EnduranceLong Interval

STRENGTH: ME: Power Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Handstand Push Ups Pull Ups Post time to...


Long Interval    |    

Thursday, January 09, 2014 • 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, January 08, 2014 • 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: 4 Rounds for Time: Run - 400m 50 - Squats Post time to...


Short Interval    |    

Tuesday, January 07, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 10 Rounds For Time of: 15 - Deadlifts (135/95) 15 - Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


Short Interval    |    

Monday, January 06, 2014 • EnduranceShort Interval

STRENGTH: DE: Front Squat 8 x 2 @ 70% 1 RM on :60s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 45 - Thrusters (95/65)...


Tempo | Time Trial    |    

Sunday, January 05, 2014 • 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, January 04, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 5 Rounds For Time of: 500m - Row 400m - Run Post times to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Friday, January 03, 2014 • EnduranceShort Interval

STRENGTH: DE: Deadlift 12 x 1 @ 75% 1RM on :45s 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 30 - Pull...


Short Interval    |    

Thursday, January 02, 2014 • 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, January 01, 2014 • 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: "Lynne" 5 Rounds for Reps of: Bench Press (BW) Pull Ups...





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