W.O.D.

F T/TT Day 2 Week 10    |    

Sunday, September 02, 2012 • EnduranceF, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: 3+ Hours Before CFE Strength & Conditioning WOD. Single-Sport...


F T/TT Day 1 Week 10    |    

Saturday, September 01, 2012 • EnduranceF, T, TT, Tempo, Time Trail

CFE STRENGTH & CONDITIONING WOD: 3+ Hours After Endurance WOD: For Time 15 - Kettlebell Snatches R-Arm (1.5/1) 15 - Kettlebell Snatches L-Arm (1.5/1) Run 800m 15 - Kettlebell Snatches R-Arm...


F S-INT Day 2 Week 10    |    

Friday, August 31, 2012 • EnduranceF, S-INT

STRENGTH: DE: Box Squat 10x2 on :60 (To a 12" box) Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 5 Rounds For...


F S-INT Day 1 Week 10    |    

Thursday, August 30, 2012 • EnduranceS-INT, F

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 10-12 x...


F L-INT Mid Week 10    |    

Wednesday, August 29, 2012 • EnduranceF, Long

STRENGTH: ME: Push Jerk Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 12:00...


F L-INT Day 2 Week 10    |    

Tuesday, August 28, 2012 • EnduranceF, Long

CFE STRENGTH & CONDITIONING WOD: 1 - 1 - 1 - 1 - 1 - 1 - 1 Clean Post loads to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength &...


F L-INT Day 1 Week 10    |    

Monday, August 27, 2012 • EnduranceF, ME

STRENGTH: ME: Good Mornings Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Four Rounds For Time: 15 - KB...


F T/TT Day 2 Week 9    |    

Sunday, August 26, 2012 • EnduranceF, Stamina

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the...


F T/TT Day 1 Week 9    |    

Saturday, August 25, 2012 • EnduranceF, Stamina

CFE STRENGTH & CONDITIONING WOD: For Quality: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Burpees Ring Dips This workout is NOT timed so you have no excuse for poor mechanics! ENDURANCE WOD: 3+...


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 L-INT Day 1 Week 9    |    

Thursday, August 23, 2012 • EnduranceF, Long

CFE STRENGTH & CONDITIONING WOD: Rest Day Spend at least 10 minutes working on improving your feet. - ENDURANCE WOD: Perform Strength & Conditioning Recovery in lieu of Endurance WOD if...


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 2 Wk 9    |    

Tuesday, August 21, 2012 • EnduranceF, Short

CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: Push Press, 10 reps 12 Box Jumps, 24"/20" 21 Russian KB Swings, 1.5/1 pood Post load for push press and time to comments....


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 T/TT Day 2 Week 8    |    

Sunday, August 19, 2012 • EnduranceF, Stamina

CFE STRENGTH & CONDITIONING WOD: Rest Day   ENDURANCE WOD: Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 95% of 500m TT pace Bike...


F T/TT Day 1 Week 8    |    

Saturday, August 18, 2012 • EnduranceF, Stamina

CFE STRENGTH & CONDITIONING WOD: 3+ Hours After Endurance WOD: As many rounds as possible in 7:00 of: 4 Ring Dips 6 Pull-ups 8 Burpees Post rounds to comments. ENDURANCE WOD: 3+ Hours Before...


F S-INT Day 2 Week 8    |    

Friday, August 17, 2012 • EnduranceF, Short, Strength, ME

STRENGTH: ME: Good Morning Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: Row...


F S-INT Day 1 Week 8    |    

Thursday, August 16, 2012 • EnduranceF, Short

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts...


F L-INT Mid Week 8    |    

Wednesday, August 15, 2012 • EnduranceFCycle, Long, Strength, ME

STRENGTH: ME: Floor Press If you have chains, then throw them on the bar as well for accommodating resistance. Post loads, resistance (if any) and reps to comments. Rest 5:00-10:00 then perform CFE...


F L-INT Day 2 Week 8    |    

Tuesday, August 14, 2012 • EnduranceFCycle, Long

CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: Run 400m 50 Air Squats Post times to comments. ENDURANCE WOD: "Lactate Shuttle"  3+ Hours Before or After CFE Strength...


F S-INT Mid Week 7    |    

Wednesday, August 08, 2012 • EnduranceF S-INT, Strength, ME, 20RM, WBW

STRENGTH: ME: Front Squat 1 x 20 This is a maximal effort unbroken set. Athlete may "rest" in the front rack position. Post loads to comments. Compare to . Rest 10:00 then perform CFE...


F S-INT Day 2 Wk 7    |    

Tuesday, August 07, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD: For time: 100 Double Unders 4 Rope Climbs, 15' 100 Double Unders 4 Rope Climbs, 15' Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength...


F S-INT Day 1 Week 7    |    

Monday, August 06, 2012 • EnduranceF S-INT, ME

STRENGTH: ME: Push Press Post loads and reps to comments. Rest 5:00-10:00 then perform CFE S&C WOD. CFE S&C WOD: As many rounds as possible in 9:00 of: 10 Handstand Push ups 12 Box Jumps,...


F T/TT Day 2 Week 6    |    

Sunday, August 05, 2012 • EnduranceF T/TT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1000m @ 95% of 1000m TT pace Bike...


F T/TT Day 1 Week 6    |    

Saturday, August 04, 2012 • EnduranceF T/TT

CFE STRENGTH & CONDITIONING WOD: Five rounds of: Dead Hang Pull-ups, max reps (set ends when athlete comes off the bar) 100 ft Backwards Sled Drag, 90/45 pounds Post pull-ups/round to...


F S-INT Day 2 Week 6    |    

Friday, August 03, 2012 • EnduranceF S-INT, ME

STRENGTH: ME: Sumo Deadlift Post loads and reps to comments. Rest 5:00 - 10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 7...


F L-INT Day 2 Week 6    |    

Tuesday, July 31, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 10:00 of: Swim 25m/y 10 Burpees Post rounds to comments. Note: If you do not have access to a pool, then sprint 100m. ENDURANCE...


F L-INT Day 1 Week 6    |    

Monday, July 30, 2012 • EnduranceF L-INT

STRENGTH: DE: Box Squat 12 sets of 2 reps @ 55% of 1RM on 1:00 Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As...


F T/TT Day 2 Week 5    |    

Sunday, July 29, 2012 • EnduranceF T/TT

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Follow with S&C Recovery. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 20 minute TT Bike (SUN): 90 minute...


F T/TT Day 1 Week 5    |    

Saturday, July 28, 2012 • EnduranceF T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Skill work: L-Sit holds 5:00 Handstand holds, 5:00 Muscle-up progressions, 5:00 Double under practice, 5:00 ENDURANCE WOD: 3+ Hours BEFORE CFE Strength &...


F L-INT Day 2 Week 5    |    

Friday, July 27, 2012 • EnduranceF L-INT, ME

STRENGTH: ME: Weighted Towel Pull ups Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time...


F L-INT Day 1 Week 5    |    

Thursday, July 26, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day - ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) "Heavy...





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