W.O.D.

Mid Week    |    

Wednesday, April 30, 2014 • EnduranceShort Interval

STRENGTH: ME: Push Jerk Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds 10 - Hand Stand Push Ups 20 - Pull Ups Post results...


Short Interval    |    

Tuesday, April 29, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds 5 - Power Snatch (95/75) 10 - Box Jumps (24") 15 - Push Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, April 28, 2014 • EnduranceShort Interval

STRENGTH: DE: Deadlift 12 x 1 @ 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 10:00 10m - KB...


Tempo | Time Trial    |    

Sunday, April 27, 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, April 26, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10 - 20 - 30 - 20 - 10 Unbroken Double Unders Row for Calories (You must complete the unbroken set before moving on!) Post results...


Short Interval    |    

Friday, April 25, 2014 • EnduranceShort Interval

STRENGTH: DE: Jerk 12 x 1 @ 75% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds 5 - Overhead Squats (135/95) 10 - Box...


Short Interval    |    

Thursday, April 24, 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, April 23, 2014 • EnduranceLong Interval

STRENGTH: ME: Snatch Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Randy" 75 - Power Snatches (75/55) Post results to comments....


Long Interval    |    

Tuesday, April 22, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 7 - 7 - 7 - 7 - 7 Front Squat (Increase Load Each Round) Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Long Interval    |    

Monday, April 21, 2014 • EnduranceLong Interval

STRENGTH: ME: Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "1/2 Cindy" As Many Rounds as Possible in 10:00 5 - Pull Ups...


Tempo | Time Trial    |    

Sunday, April 20, 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, April 19, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds 15 - Backsquats (BW) Run 400m Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Friday, April 18, 2014 • EnduranceShort Interval

STRENGTH: DE: Power Clean 8 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 300 KB Swings (53/35) Post results...


Short Interval    |    

Thursday, April 17, 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, April 16, 2014 • EnduranceLong Interval

STRENGTH: DE: Box Squat 10 x 2 @ 70% 1RM on :60s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 21 - Press (95/75) Run...


Long Interval    |    

Tuesday, April 15, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 15:00 7 - Pull Ups 7 - Dumbbell Snatch L-Arm (70/55) 7 - Dumbbell Snatch R-Arm (70/55) Post results to comments. SKILLS &...


Long Interval    |    

Monday, April 14, 2014 • 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 10 - Pistols (Alt) 20 - Push Ups 30 - Double...


Tempo | Time Trial    |    

Sunday, April 13, 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, April 12, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 10-9-8-7-6-5-4-3-2-1 Pull Ups Box Jumps (30") Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, April 11, 2014 • EnduranceLong Interval

STRENGTH: ME: Good Morning (Wide stance) Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Karen" For Time 150 - Wall Balls Post...


Long Interval    |    

Thursday, April 10, 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, April 09, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 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: "Taylor" 4 Rounds Run 400m 5 -...


Short Interval    |    

Tuesday, April 08, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Every Minute on the Minute for 12:00 2 - Thrusters (80% 1RM) 4 Burpees Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, April 07, 2014 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 14 x 1 @ 70% 1 RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds 800m Run 15 - Pull Ups 25 -...


Tempo | Time Trial    |    

Sunday, April 06, 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, April 05, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time 100m Handstand Walk Every time to come down perform 8 Toes-to-bar Post results to comments. SKILLS & DRILLS Perform...


Short Interval    |    

Friday, April 04, 2014 • EnduranceShort Interval

STRENGTH: ME: Good Morning 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 10 - Deadlifts...


Short Interval    |    

Thursday, April 03, 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, April 02, 2014 • 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: "Barefoot-Annie" 50-40-30-20-10 Double Unders Sit Ups (Take...


Long Interval    |    

Tuesday, April 01, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 15:00 - Work Up to 1RM Squat Snatch then EMOM 10:00 1 - Squat Snatch @ 70% 1RM Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...





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