W.O.D.

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...


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...


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 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...


Long Interval    |    

Monday, March 31, 2014 • EnduranceLong Interval

STRENGTH: DE: Power Clean 10 x 2 @ 65% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds 10 - Burpees 20 - KB Swings...


Long Interval    |    

Friday, March 28, 2014 • EnduranceLong Interval

STRENGTH: DE: Push Press 12x2 on :45 sec @ 60% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time Run 400m 40 - KB Swings...


Long Interval    |    

Thursday, March 27, 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...


Long Interval    |    

Friday, March 21, 2014 • EnduranceLong Interval

STRENGTH: DE: Sumo Deadlift 7x3 on :45sec @65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 5 - Bench...


Long Interval    |    

Thursday, March 20, 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...


Long Interval    |    

Friday, March 14, 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: 4 Rounds for Time 7 - Back Squats (50% 1RM) 25 - Double...


Long Interval    |    

Thursday, March 13, 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...


Long Interval    |    

Friday, March 07, 2014 • EnduranceLong Interval

STRENGTH: ME: Push Jerk 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 15:00 5 - Handstand Push Ups 12...


Long Interval    |    

Thursday, March 06, 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, February 26, 2014 • EnduranceLong Interval

STRENGTH: ME: Power Clean 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 of: 50' - Barbell Front...


Long Interval    |    

Tuesday, February 25, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds 5 - Deadlifts (315/215) 10 - Burpees Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Long Interval    |    

Monday, February 24, 2014 • EnduranceLong Interval

STRENGTH: ME: Shoulder Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds 7 - Overhead Squats (135/95) 14 - Push Ups 28 -...


Long Interval    |    

Friday, February 21, 2014 • EnduranceLong Interval

STRENGTH: DE: Sumo Deadlift 10 x 2 @ 70% 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 8:00 5 -...


Long Interval    |    

Thursday, February 20, 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, February 12, 2014 • EnduranceLong Interval

STRENGTH: DE: Box Squat 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: "1/2 Mary" As Many Rounds As...


Long Interval    |    

Tuesday, February 11, 2014 • EnduranceLong Interval

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


Long Interval    |    

Monday, February 10, 2014 • EnduranceLong Interval

STRENGTH: DE: Power Snatch 8 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: 4 Rounds 15 - Wall Balls 100 ft -...


Long Interval    |    

Friday, February 07, 2014 • EnduranceLong Interval

STRENGTH: ME: Thruster Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds 200' - KB Front Rack Carry (2x53/35) 15 - KB Front...


Long Interval    |    

Thursday, February 06, 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, January 29, 2014 • EnduranceLong Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Feather Diane" 21-15-9 Deadlift (135/95) Handstand Push Ups Post...


Long Interval    |    

Tuesday, January 28, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 15:00 12 - Thrusters (65/45) 10 - Pul Ups Post number of rounds to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Monday, January 27, 2014 • EnduranceLong Interval

STRENGTH: ME: Clean Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time Row - 1000m 20 - Bench Press (BW) Row - 1000m 15 - Bench...





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