W.O.D.

Short Interval    |    

Monday, June 30, 2014 • EnduranceShort Interval

STRENGTH: DE: Box Squat 10 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds 12 - Muscle Ups 30 - Back Extensions Run 400m Post results to comments....


Tempo | Time Trial    |    

Sunday, June 29, 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, June 28, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD Clean & Jerk 1 - 1 - 1 - 1 - 1 - 1 - 1 Rest 5:00 then Row - 2k TT Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, June 27, 2014 • EnduranceShort Interval

STRENGTH: ME: Floor Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time Row 500m 30 - Bench Press (BW) Row 1000m 20 - Bench Press (BW) Row 2000m 10 - Bench Press (BW)...


Short Interval    |    

Thursday, June 26, 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, June 25, 2014 • EnduranceLong Interval

STRENGTH: ME: Deadlift Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Death-by-Pull Ups" With a continuously running clock perform 1 Pull Up in the 1st minute 2 Pull Up in the 2nd...


Long Interval    |    

Tuesday, June 24, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Thruster 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 - 1 Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Long Interval    |    

Monday, June 23, 2014 • EnduranceLong Interval

STRENGTH: DE: Back Squat 10 x 2 @ 70% 1Rm on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds With a 25# Weight Vest 50 - Step Ups (20") Run 400m Post results to...


Tempo | Time Trial    |    

Sunday, June 22, 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, June 21, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time & Total Reps 100m - Handstand Walk Every time you come down perform 7 toe-to-bar Rest 4:00 As Many Reps as Possible in...


Long Interval    |    

Friday, June 20, 2014 • EnduranceLong Interval

STRENGTH: DE: Wide Grip Bench Press 9 x 3 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 10 - Hand Release Push Ups 20 - Wall Balls Post results to...


Long Interval    |    

Thursday, June 19, 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, June 18, 2014 • EnduranceShort Interval

STRENGTH: ME: Front Squat Post results to comments. CFE STRENGTH & CONDITIONING WOD: AMRAP 12: 5 - Front Squats (75% 1RM) 10 - Burpees Post results to comments. SKILLS & DRILLS Perform...


Short Interval    |    

Tuesday, June 17, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 15:00 - Find 1RM Snatch then Every Minute on the Minute for 10:00: 1 - Power Snatch @ 80% 2 - Overhead Squats Post results to comments. SKILLS & DRILLS...


Short Interval    |    

Monday, June 16, 2014 • EnduranceShort Interval

STRENGTH: ME: Jerk Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Grace" 30 - Clean & Jerks (135/95) Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Tempo | Time Trial    |    

Sunday, June 15, 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, June 14, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Total Reps 2:00 - Max Reps Pull Ups 2:00 - Max Reps Pistols 2:00 - Max Calorie Row 2:00 - Max Wall Balls (20/14) (Move from...


Short Interval    |    

Friday, June 13, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 12 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "JT" 21-15-9 Handstand Push Ups Ring Dips Push Ups Post results to comments....


Short Interval    |    

Thursday, June 12, 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, June 11, 2014 • EnduranceLong Interval

STRENGTH: DE: Good Morning 10 x 2 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 12:00 7 - Front Squats (BW) 2 - Rope Climbs Post...


Long Interval    |    

Tuesday, June 10, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: "Annie" 50-40-30-20-10 Double Unders Sit Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Long Interval    |    

Monday, June 09, 2014 • EnduranceLong Interval

STRENGTH: ME: Box Squat (Wide Stance) Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds 25 - KB Swings (53/35) 25 - Box Jumps (24") Post results to comments. SKILLS &...


Tempo | Time Trial    |    

Sunday, June 08, 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, June 07, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "Filthy Fifty" 50 - Box Jumpss (24") 50 - Jumping Pull Ups 50 - KB Swings (16kg) 50 - Walking Lunge Steps 50 - Knees to Elbows 50 -...


Short Interval    |    

Friday, June 06, 2014 • EnduranceShort Interval

STRENGTH: ME: Sumo Deadlift Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 7 - Sumo Deadlifts (80%) 10 - Ring Dips Post results to comments. SKILLS & DRILLS Perform...


Short Interval    |    

Thursday, June 05, 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, June 04, 2014 • EnduranceLong Interval

STRENGTH: DE: Box Squat (Wide Stance) 10 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time 15 - Handstand Push Ups 3 - L-Pull Ups 12 - Handstand Push...


Long Interval    |    

Tuesday, June 03, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds 21 - Burpees 21 - Wall Balls (20/14) 21 - Hang Squat Cleans (135/95) Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Monday, June 02, 2014 • EnduranceLong Interval

STRENGTH: DE: Bench Press 10 x 3 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 of: 8 - Ring Push Ups 16 - Back Extensions 8 -...


Tempo | Time Trial    |    

Sunday, June 01, 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...





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