W.O.D.

Tempo | Time Trial    |    

Saturday, May 31, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 7 Rounds 7 - Front Squats (155/115) 7 - Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Friday, May 30, 2014 • EnduranceLong Interval

STRENGTH: ME: Strict Pull Up Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Diane" 21-15-9 Deadlift (225/165) Handstand Push Up...


Long Interval    |    

Thursday, May 29, 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, May 28, 2014 • EnduranceShort Interval

STRENGTH: ME: Deadlift CFE STRENGTH & CONDITIONING WOD: 4 Rounds 25 - Burpees 25 - Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


Short Interval    |    

Tuesday, May 27, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds 15 - Overhead Squats (95/65) 30 - Double Unders Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Short Interval    |    

Monday, May 26, 2014 • EnduranceShort Interval

STRENGTH: NO STRENGTH WOD TODAY CFE STRENGTH & CONDITIONING WOD: "Murph" 1 Mile Run 100 - Pull Ups 200 - Push Ups 300 - Squats 1 Mile Run Post results to comments. SKILLS & DRILLS Perform...


Tempo | Time Trial    |    

Sunday, May 25, 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, May 24, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 Rounds 1k - Row 15 - Thrusters (115/85) Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Friday, May 23, 2014 • EnduranceShort Interval

STRENGTH: DE: Good Mornings 12 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: 7 Rounds 7 - Dumbbell Power...


Short Interval    |    

Thursday, May 22, 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, May 21, 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: 4 Rounds 500m Row 20 - Bench Press (135/95) Post results to...


Long Interval    |    

Tuesday, May 20, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Overhead Squats (115/85) Bar Facing Burpees Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Long Interval    |    

Monday, May 19, 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: "Mary" As Many Rounds As Possible in 20:00 of: 5 - Handstand...


Tempo | Time Trial    |    

Sunday, May 18, 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, May 17, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Rounds As Possible In 15:00 10 - L-Arm Dumbbell Overhead Walking Lunges (45/35) 10 - R-Arm Dumbbell Overhead Walking Lunges...


Long Interval    |    

Friday, May 16, 2014 • EnduranceLong Interval

STRENGTH: DE: Barbell Row 10 x 3 @ 65% 1RM on :60s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 12 - Handstand Push Ups 6...


Long Interval    |    

Thursday, May 15, 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, May 14, 2014 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 10 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: "Michael" 3 Rounds 800m Run 50 -...


Short Interval    |    

Tuesday, May 13, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Jackie" For Time 1000m Row 50 - Thrusters (45/35) 30 - Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, May 12, 2014 • 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: 4 Rounds 25 - Wallballs (20/14) 100ft - Walking lunges 3 -...


Tempo | Time Trial    |    

Sunday, May 11, 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, May 10, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time 21 - Deadlift (225/185) Run 800m 15 - Deadlift (225/185) Run 800m 9 - Deadlift (225/185) Run 800m Post results to...


Short Interval    |    

Friday, May 09, 2014 • EnduranceShort Interval

STRENGTH: ME: Pull Up Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Angie" 100 - Pull Ups 100 - Push Ups 100 - Sit Ups 100 -...


Short Interval    |    

Thursday, May 08, 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, May 07, 2014 • EnduranceLong Interval

STRENGTH: DE: Bench Press 9 x 3 @ 65% on :45s 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...


Long Interval    |    

Tuesday, May 06, 2014 • EnduranceLong Interval

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


Long Interval    |    

Monday, May 05, 2014 • EnduranceLong Interval

STRENGTH: DE: Shoulder Press 8 x 2 @ 65% 1rm on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 75 - Overhead Squats...


Tempo | Time Trial    |    

Sunday, May 04, 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, May 03, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "CrossFit Total" 1RM - Press 1RM - Deadlift 1RM - Back Squat Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Friday, May 02, 2014 • EnduranceLong Interval

STRENGTH: ME: Barbell Row 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 20 - Ring Rows 20 -...


Long Interval    |    

Thursday, May 01, 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...





Share This Page: