W.O.D.

Short Interval    |    

Monday, April 21, 2014 • EnduranceShort 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...


Short Interval    |    

Friday, April 18, 2014 • EnduranceShort Interval

STRENGTH: DE: Power Clean 8 x 2 @ 70% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 300 KB Swings (53/35) Post results...


Short Interval    |    

Thursday, April 17, 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 09, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 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: "Taylor" 4 Rounds Run 400m 5 -...


Short Interval    |    

Tuesday, April 08, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Every Minute on the Minute for 12:00 2 - Thrusters (80% 1RM) 4 Burpees Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, April 07, 2014 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 14 x 1 @ 70% 1 RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds 800m Run 15 - Pull Ups 25 -...


Short Interval    |    

Friday, April 04, 2014 • EnduranceShort Interval

STRENGTH: ME: Good Morning 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 12:00 10 - Deadlifts...


Short Interval    |    

Thursday, April 03, 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, March 26, 2014 • EnduranceShort Interval

STRENGTH: ME: Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Row 1k Tabata Squats Run 1k Post results to comments. SKILLS...


Short Interval    |    

Tuesday, March 25, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 Of: 12 - Bench Press (135/95) 12 - Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Short Interval    |    

Monday, March 24, 2014 • EnduranceShort Interval

STRENGTH: ME: Floor Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Power Clean (135/95) Ring Dips Post results to...


Mid Week    |    

Wednesday, March 19, 2014 • EnduranceShort Interval

STRENGTH: DE: Back Squat 10x2 @ 65% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 25 - Wall Balls...


Short Interval    |    

Tuesday, March 18, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 2 Rounds For Time Of: 20 - OHS (75/55) 20 - Pull Ups 20 - GHD Sit Ups 20 - Dips Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Short Interval    |    

Monday, March 17, 2014 • EnduranceShort Interval

STRENGTH: ME: Weighted Chin Up Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Reps As Possible In 8:00 Of: Pull Ups Post...


Mid Week    |    

Wednesday, March 12, 2014 • EnduranceShort Interval

STRENGTH: DE: Snatch 10 x 1 @ 75% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 800m Run 100 - Sit Ups 100 - Back...


Short Interval    |    

Tuesday, March 11, 2014 • EnduranceShort Interval

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


Mid Week    |    

Wednesday, March 05, 2014 • EnduranceShort Interval

STRENGTH: ME: Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds for Time 12 - Power Cleans (95/65) 12 - Ring Dips...


Short Interval    |    

Tuesday, March 04, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Fran" 21 - 15 - 9 Thrusters (95/65) Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Short Interval    |    

Monday, March 03, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 10 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: For Time 50 - Pull Ups 200m...


Short Interval    |    

Friday, February 28, 2014 • EnduranceShort Interval

STRENGTH: DE: Box Squat 12 x 2 @ 80% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 150 - Air Squats 125 - Sit Ups 100...


Short Interval    |    

Thursday, February 27, 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, February 19, 2014 • EnduranceShort Interval

STRENGTH: DE: Mix Grip Bench Press 9x3 @ 70% (Normal, Narrow, Wide) Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds 500m -...


Short Interval    |    

Tuesday, February 18, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Every Min on the Min for 15:00 1 - Power Snatch 2 - Hang Power Snatches 3 - Overhead Squats (Choose a challenging load that will still allow for great...


Short Interval    |    

Monday, February 17, 2014 • EnduranceShort Interval

STRENGTH: ME: Box Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 150 - Double KB Swings (2x35/2x26) (Swing goes to...


Short Interval    |    

Friday, February 14, 2014 • EnduranceShort Interval

STRENGTH: ME: Snatch Grip Deadlift Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds 30 - Double Unders 30 - Sit Ups 3 - Rope...


Short Interval    |    

Thursday, February 13, 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, February 05, 2014 • EnduranceShort Interval

STRENGTH: ME: Snatch Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Helen" 3 Rounds For Time: 400m Run 21 - KB Swings 12 - Pull...


Short Interval    |    

Tuesday, February 04, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 21-18-15-12-9-6-3 Dumbbell Squat Clean (35/25) Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim...


Short Interval    |    

Monday, February 03, 2014 • EnduranceShort Interval

STRENGTH: DE: Floor Press 9x3 @ 70% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 100 - Pull Ups Post time to...


Short Interval    |    

Friday, January 31, 2014 • EnduranceShort Interval

STRENGTH: DE: Box Squat 12 x 1 on :45s @ 75% 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 15:00...


Short Interval    |    

Thursday, January 30, 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, January 22, 2014 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 12 x 2 @ 70% 1RM Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time Run 400m 30 - Pull Ups 21 -...





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