W.O.D.

Short Interval    |    

Friday, February 28, 2014 • EnduranceShort Interval

STRENGTH: DE: Box Squat 12 x 2 @ 80% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 150 - Air Squats 125 - Sit Ups 100...


Short Interval    |    

Thursday, February 27, 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, February 26, 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: As many Rounds As Possible in 10:00 of: 50' - Barbell Front...


Long Interval    |    

Tuesday, February 25, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds 5 - Deadlifts (315/215) 10 - Burpees Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Long Interval    |    

Monday, February 24, 2014 • 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: 5 Rounds 7 - Overhead Squats (135/95) 14 - Push Ups 28 -...


Tempo | Time Trial    |    

Sunday, February 23, 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, February 22, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10 Rounds 10 - Pull Ups 10 - Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Long Interval    |    

Friday, February 21, 2014 • EnduranceLong Interval

STRENGTH: DE: Sumo Deadlift 10 x 2 @ 70% 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 8:00 5 -...


Long Interval    |    

Thursday, February 20, 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, February 19, 2014 • EnduranceShort Interval

STRENGTH: DE: Mix Grip Bench Press 9x3 @ 70% (Normal, Narrow, Wide) Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds 500m -...


Short Interval    |    

Tuesday, February 18, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Every Min on the Min for 15:00 1 - Power Snatch 2 - Hang Power Snatches 3 - Overhead Squats (Choose a challenging load that will still allow for great...


Short Interval    |    

Monday, February 17, 2014 • 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: For Time 150 - Double KB Swings (2x35/2x26) (Swing goes to...


Tempo | Time Trial    |    

Sunday, February 16, 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, February 15, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10 Rounds 10 - Pull Ups 10 - Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Friday, February 14, 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 30 - Double Unders 30 - Sit Ups 3 - Rope...


Short Interval    |    

Thursday, February 13, 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, February 12, 2014 • EnduranceLong Interval

STRENGTH: DE: Box Squat 10 x 2 @ 70% 1RM on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "1/2 Mary" As Many Rounds As...


Long Interval    |    

Tuesday, February 11, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 3 - 3 - 3 - 3 - 3 - 3 - 3 Back Squat Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills &...


Long Interval    |    

Monday, February 10, 2014 • EnduranceLong Interval

STRENGTH: DE: Power Snatch 8 x 2 @ 65% 1RM on :60s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds 15 - Wall Balls 100 ft -...


Tempo | Time Trial    |    

Sunday, February 09, 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):1200m @ 85%...


Tempo | Time Trial    |    

Saturday, February 08, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds 10 - Burpees Box Jumps (24") 10 - Alternating 1-arm Dumbbell Snatch (45/35) Post results to comments. SKILLS & DRILLS...


Long Interval    |    

Friday, February 07, 2014 • EnduranceLong Interval

STRENGTH: ME: Thruster Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds 200' - KB Front Rack Carry (2x53/35) 15 - KB Front...


Long Interval    |    

Thursday, February 06, 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, February 05, 2014 • EnduranceShort Interval

STRENGTH: ME: Snatch Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Helen" 3 Rounds For Time: 400m Run 21 - KB Swings 12 - Pull...


Short Interval    |    

Tuesday, February 04, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 21-18-15-12-9-6-3 Dumbbell Squat Clean (35/25) Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim...


Short Interval    |    

Monday, February 03, 2014 • EnduranceShort Interval

STRENGTH: DE: Floor Press 9x3 @ 70% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 100 - Pull Ups Post time to...


Tempo | Time Trial    |    

Sunday, February 02, 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): 1000m TT...


Tempo | Time Trial    |    

Saturday, February 01, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10:00 - Max Distance Handstand Walk Rest 5:00 5:00 - Hollow Rock Rest 5:00 2:00 - L-Sit Post results to comments. SKILLS &...





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