W.O.D.

Long Interval    |    

Monday, March 31, 2014 • EnduranceLong Interval

STRENGTH: DE: Power Clean 10 x 2 @ 65% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds 10 - Burpees 20 - KB Swings...


Tempo | Time Trial    |    

Sunday, March 30, 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, March 29, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time Of: 30 - Double Unders 30 - Sit Ups 30 - Air Squats Post results to comments. SKILLS & DRILLS Perform...


Long Interval    |    

Friday, March 28, 2014 • EnduranceLong Interval

STRENGTH: DE: Push Press 12x2 on :45 sec @ 60% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time Run 400m 40 - KB Swings...


Long Interval    |    

Thursday, March 27, 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, March 26, 2014 • EnduranceShort Interval

STRENGTH: ME: Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Row 1k Tabata Squats Run 1k Post results to comments. SKILLS...


Short Interval    |    

Tuesday, March 25, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 Of: 12 - Bench Press (135/95) 12 - Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Short Interval    |    

Monday, March 24, 2014 • EnduranceShort Interval

STRENGTH: ME: Floor Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Power Clean (135/95) Ring Dips Post results to...


Tempo | Time Trial    |    

Sunday, March 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, March 22, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 Rounds For Total Reps Of: :60sec - Ring Dips :30sec - recover :60sec - Pistols (alternating legs) :30sec - recover :60sec - KB...


Long Interval    |    

Friday, March 21, 2014 • EnduranceLong Interval

STRENGTH: DE: Sumo Deadlift 7x3 on :45sec @65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 5 - Bench...


Long Interval    |    

Thursday, March 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, March 19, 2014 • EnduranceShort Interval

STRENGTH: DE: Back Squat 10x2 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 25 - Wall Balls...


Short Interval    |    

Tuesday, March 18, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 2 Rounds For Time Of: 20 - OHS (75/55) 20 - Pull Ups 20 - GHD Sit Ups 20 - Dips Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Short Interval    |    

Monday, March 17, 2014 • EnduranceShort Interval

STRENGTH: ME: Weighted Chin Up Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Reps As Possible In 8:00 Of: Pull Ups Post...


Tempo | Time Trial    |    

Sunday, March 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, March 15, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "Death-by-Pull Up" With a continually running clock perform 1 Pull Up the 1st Min 2 Pull Ups the 2nd Min Continue until you cannot...


Long Interval    |    

Friday, March 14, 2014 • 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: 4 Rounds for Time 7 - Back Squats (50% 1RM) 25 - Double...


Long Interval    |    

Thursday, March 13, 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, March 12, 2014 • EnduranceShort Interval

STRENGTH: DE: Snatch 10 x 1 @ 75% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 800m Run 100 - Sit Ups 100 - Back...


Short Interval    |    

Tuesday, March 11, 2014 • EnduranceShort Interval

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


Short Interval    |    

Monday, March 10, 2014 • Endurance

STRENGTH: DE: Power Clean 9 x 3 @ 75% 1RM 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...


Tempo | Time Trial    |    

Sunday, March 09, 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, March 08, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds Row 500m 15 - Knees-to-Elbows 15 - Back Extensions Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, March 07, 2014 • EnduranceLong Interval

STRENGTH: ME: Push Jerk 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 5 - Handstand Push Ups 12...


Long Interval    |    

Thursday, March 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, March 05, 2014 • 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 for Time 12 - Power Cleans (95/65) 12 - Ring Dips...


Short Interval    |    

Tuesday, March 04, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Fran" 21 - 15 - 9 Thrusters (95/65) Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Short Interval    |    

Monday, March 03, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 10 x 2 @ 75% 1RM on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 50 - Pull Ups 200m...


Tempo | Time Trial    |    

Sunday, March 02, 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, March 01, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD Every Minute on the Minute for 18 mins 5 - Backsquats (Body Weight) 1 - Rope Climb Post results to comments. SKILLS & DRILLS...





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