W.O.D.

Short Interval    |    

Friday, August 01, 2014 • EnduranceShort Interval

STRENGTH: ME: Power Clean Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 21 - Power Cleans (95/65) 12 - Handstand Push Ups Post results to comments. SKILLS & DRILLS...


Short Interval    |    

Thursday, July 31, 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...


Short Interval    |    

Friday, July 25, 2014 • EnduranceShort Interval

STRENGTH: ME: Weighted Ring Dips Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 20:00 12 - Hang Power Cleans (95/65) 7 - Pull Ups Post results to...


Short Interval    |    

Thursday, July 24, 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, July 16, 2014 • EnduranceShort 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 first min 2 pull ups in the...


Short Interval    |    

Tuesday, July 15, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Elizabeth" 21-15-9 Clean (135/95) Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Short Interval    |    

Monday, July 14, 2014 • EnduranceShort Interval

STRENGTH: ME: Back Squat Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Tabata Something Else" Tabata Pull Ups Tabata Push Ups Tabata Sit Ups Tabata Squats Post results to...


Short Interval    |    

Friday, July 11, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 10 x 2 @ 75% on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time 50 Wall Balls (20/14) 50 Pull Ups 35 Wall Balls (20/14) 35 Pull Ups 20...


Short Interval    |    

Thursday, July 10, 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, July 02, 2014 • EnduranceShort Interval

STRENGTH: DE: Push Press 10 x 3 @ 75% 1 RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 15-12-9 Back Squat (BW) Handstand Push Ups Post results to comments. SKILLS &...


Short Interval    |    

Tuesday, July 01, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 15:00 10 Thrusters (75/55) 10 Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


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....


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 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...


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...


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, 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...


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 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 -...


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, April 30, 2014 • EnduranceShort Interval

STRENGTH: ME: Push Jerk Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds 10 - Hand Stand Push Ups 20 - Pull Ups Post results...





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