W.O.D.

F L-INT Day 2 Week 9    |    

Friday, August 24, 2012 • EnduranceF, Long, DE

STRENGTH: ME: Strict Press Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: For Time: 21 Shoulder Press...


F S-INT Mid Week 9    |    

Wednesday, August 22, 2012 • EnduranceF, Short, DE

STRENGTH: DE: Power Clean 7 sets of 3 reps @ 65% of 1RM on 1:00 Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many...


F S-INT Day 1 Week 9    |    

Monday, August 20, 2012 • EnduranceF, Short, DE

STRENGTH: DE: Barbell Row 10 sets of 2 reps on 0:45 Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD CFE STRENGTH & CONDITIONING WOD: Four rounds for time...


F L-INT Day 1 Week 8    |    

Monday, August 13, 2012 • EnduranceLong, Strength, DE

STRENGTH: DE: Back Squats 12 sets of 2 reps @ 50% of 1RM + accommodating resistance on 0:45 Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE S&C WOD. CFE STRENGTH &...


F L-INT Day 2 Week 7    |    

Friday, August 10, 2012 • EnduranceLong, Strength, DE

STRENGTH: DE: Dead Hang Pull-ups 12 sets of 2 reps on 0:30 Rest 5:00-10:00 then perform CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Four rounds for time of: Swim 50m/y 25 Air Squats...


F L-INT Mid Week 6    |    

Wednesday, August 01, 2012 • EnduranceDE

STRENGTH: DE: Barbell Row 10-12 sets of 2-3 reps on 1:15 Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as...


F S-INT Day 1 Week 5    |    

Monday, July 23, 2012 • EnduranceF S-INT, DE

STRENGTH: DE: Push Press 12 sets of 2 reps @ 65% of 1RM on 0:45 Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: For...


F S-INT Day 2 Week 4    |    

Friday, July 20, 2012 • EnduranceF S-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00 Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three...


F Long Intervals Day 2 Week 3    |    

Friday, July 13, 2012 • EnduranceF L-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:00 Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds...


F Short Intervals Day 2 Week 2    |    

Friday, July 06, 2012 • EnduranceF S-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 60% of 1RM on 1:00 Use Back Squat 1RM from the CrossFit Total. Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning...


F Long Intervals Day 1 Week 2    |    

Monday, July 02, 2012 • EnduranceF L-INT, DE

STRENGTH: DE: Shoulder Press 12 sets of 2 reps @ 50% of 1RM on 1:00 Use 50% of CrossFit Total Shoulder Press 1RM. Post loads to comments. Rest 5:00-10:00 then perform CFE Strength &...


F Long Intervals Day 2 Week 1    |    

Friday, June 29, 2012 • EnduranceF L-INT, DE

STRENGTH: DE: Power Clean 12 sets of 2 reps @ 65% of 1RM on 1:30 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


E Long Intervals Day 1 Week 12    |    

Monday, June 18, 2012 • EnduranceE L-INT, DE

STRENGTH WOD: DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 1:00 Post loads and resistance to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD....


E Long Intervals Day 2 Week 11    |    

Friday, June 15, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Good Morning 7-10 sets @ 50% of 1RM + accommodating resistance with 30 seconds of rest between sets Post loads and resistance to comments. Rest 5:00 then perform CFE Strength &...


E Short Intervals Day 2 Week 10    |    

Friday, June 08, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Barbell Row 12 sets of 2 reps @ 60% of 1RM on 1:00 Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


E Long Intervals Day 1 Week 10    |    

Monday, June 04, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:30 + accommodating resistance Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD....


E Short Intervals Day 2 Week 8    |    

Friday, May 25, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Bench Press 8 sets of 3 reps @ 50% of 1RM on 1:15 with accommodating resistance Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning...


E Short Intervals Mid Week 7    |    

Wednesday, May 16, 2012 • EnduranceE S-INT, DE, WBW

STRENGTH: DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30 Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD....


E Short Intervals Day 1 Week 7    |    

Monday, May 14, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Good Morning 8 sets of 3 reps @ 70% of 1RM on 1:00 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As...


E Long Intervals Day 1 Week 6    |    

Monday, May 07, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Dead Hang Weighted Pull-up 12 sets of 2 reps with accommodating resistance Reps should be explosive but do not kip. Post loads and resistance to comments. Rest 5-10 minutes then...


E Long Intervals Day 2 Week 5    |    

Friday, May 04, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00 Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


E Short Intervals Day 2 Week 4    |    

Friday, April 27, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 0:45 Post loads and resistance to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning...


E Long Intervals Mid Week 4    |    

Wednesday, April 25, 2012 • EnduranceE L-INT, DE, Whiteboard Wed

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 60% of 1RM + accommodating resistance on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE S&C WOD. CFE STRENGTH & CONDITIONING...


E Mid Week 3    |    

Wednesday, April 18, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Bench Press 10 sets of 3 reps @ 50% of 1RM on 0:45 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for total reps...


E Short Intervals Day 1 Week 3    |    

Monday, April 16, 2012 • EnduranceE S-INT, DE

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As...


E Long Intervals Day 1 Week 2    |    

Monday, April 09, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Push Press 12 sets of 2 reps @ 55% on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many...


E Long Intervals Day 2 Week 1    |    

Friday, April 06, 2012 • EnduranceE L-INT, DE

STRENGTH: DE: Good Morning 12 sets of 2 reps @ 55% on 0:45 Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many...


D Long Intervals    |     Mid Week 12

Wednesday, March 28, 2012 • EnduranceD L-INT, DE, Whiteboard Wed

STRENGTH: DE: Bench Press 12 sets of 2 reps @ 50% of 1RM + accommodating resistance on 0:45 Post loads and resistance to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning...


D Long Intervals    |     Day 1 Week 12

Monday, March 26, 2012 • EnduranceD L-INT, DE

STRENGTH: (A) Work up to a Snatch (full squat) heavy single (Heaviest possible without missing or huge degradation in technique; this is NOT a max effort attempt) (B) DE: Power Snatch 12 sets of 2...


D Long Intervals    |     Day 2 Week 11

Friday, March 23, 2012 • EnduranceD L-INT, DE, CFG Open

STRENGTH: ME: Bench Press Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: CrossFit Games Open 12.5 Complete as many reps as possible...


D Short Intervals    |     Mid Week 11

Wednesday, March 21, 2012 • EnduranceD S-INT, DE

STRENGTH: ME: Sumo Deadlift Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 7 Clean & Jerks, 135/95...


D Short Intervals    |     Day 1 Week 11

Monday, March 19, 2012 • EnduranceD S-INT, DE

STRENGTH: DE: Push ups, 7-10 sets of 2-3 reps with accommodating resistance on 0:45-1:00 Post sets/reps and resistance to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH &...





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