W.O.D.

Short Interval    |    

Friday, August 29, 2014 • EnduranceShort Interval

STRENGTH: ME: Bench Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: 21-18-15-12-9 Deadlift (95/65) Hang Power Clean (95/65) Front Squat (95/65) Push Jerk (95/65) Post results...


Short Interval    |    

Thursday, August 28, 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, August 27, 2014 • EnduranceLong Interval

STRENGTH: DE: Sumo Deadlift 12 x 2 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 20:00 15 - Double Unders 15 - Burpees 1 - 15' Rope...


Long Interval    |    

Tuesday, August 26, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: "Diane" 21-15-9 Deadlift (225/185) Hand Stand Push Up Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Long Interval    |    

Monday, August 25, 2014 • EnduranceLong Interval

STRENGTH: DE: Box Squat 12 x 2 @ 70% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds Run 400m 30 - Thrusters (75/55) Post results to comments. SKILLS &...


Long Interval    |    

Friday, August 22, 2014 • EnduranceLong Interval

STRENGTH: ME: Clean & Jerk Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds 500m Row 50 Wall Balls (20/14) Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Thursday, August 21, 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, August 20, 2014 • EnduranceShort Interval

STRENGTH: ME: Snatch Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 15:00 of 5 - Weighted Pull Ups (45/25) 5 - Overhead Squats (135/95) Post results...


Short Interval    |    

Tuesday, August 19, 2014 • EnduranceShort Interval

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


Short Interval    |    

Monday, August 18, 2014 • EnduranceShort Interval

STRENGTH: DE: Bench Press 12 x 3 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Michael" 3 Rounds 800m Run 50 Back Extensions 50 Sit Ups Post results to...


Short Interval    |    

Friday, August 15, 2014 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 14 x 1 @ 75% 1RM on :30s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time 1 Mile Run 100 Sit Ups 100 Back Extensions 1 Mile Run Post results to...


Short Interval    |    

Thursday, August 14, 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, August 13, 2014 • EnduranceLong Interval

STRENGTH: ME: Back Squat Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 400m Run 100' Walking Lunge Steps 35 Push Ups Post results to comments. SKILLS & DRILLS...


Long Interval    |    

Tuesday, August 12, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 15 - 12 - 9 Thrusters (135/95) Weighted Pull Ups (45/25) Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Long Interval    |    

Monday, August 11, 2014 • EnduranceLong Interval

STRENGTH: ME: Shoulder Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 15:00 5 Dumbbell Clean and Press Right Arm (70/55) 5 Dumbbell Clean and...


Long Interval    |    

Friday, August 08, 2014 • EnduranceLong Interval

STRENGTH: DE: Power Snatch 10 x 2 @ 65% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds Run 800m 30 Sit Ups 30 Overhead Squats (85/55) Post results to...


Long Interval    |    

Thursday, August 07, 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, August 06, 2014 • EnduranceShort Interval

STRENGTH: DE: Back Squat 12 x 2 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time 400m Run 21 Good Mornings (95/65) 21 Knees-to-Elbows Post results...


Short Interval    |    

Tuesday, August 05, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 Clean & Jerk Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim...


Short Interval    |    

Monday, August 04, 2014 • EnduranceShort Interval

STRENGTH: ME: Bench Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 20:00 7 Dumbbell Thrusters (50/30) 14 Pull Ups Post results to comments....


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...


Mid Week    |    

Wednesday, July 30, 2014 • EnduranceLong Interval

STRENGTH: DE: Front Squat 12 x 2 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 15:00 7 Back Squats (BW) 3 Rope Climbs Post results...


Long Interval    |    

Tuesday, July 29, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 21-18-15-12-9-6-3 KB Swings (53/35) Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Long Interval    |    

Monday, July 28, 2014 • EnduranceLong Interval

STRENGTH: DE: Deadlift 12 x 2 @ 70% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Nancy" 5 Rounds 400m Run 15 - Overhead Squats (95) Post results to comments. SKILLS...


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 23, 2014 • EnduranceLong Interval

STRENGTH: ME: Shoulder Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds 7 Thrusters (135/95) 1k Row Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Long Interval    |    

Tuesday, July 22, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 12:00 Max Effort Strict Handstand Push Ups Run 200m (When you come down from the HSPU, run.) Post results to comments. SKILLS...


Long Interval    |    

Monday, July 21, 2014 • EnduranceLong Interval

STRENGTH: DE: Good Mornings (Wide Stance) 12 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Diane" 21-15-9 Deadlift (225/185) Hand Stand Push Ups Post...


Long Interval    |    

Friday, July 18, 2014 • EnduranceLong Interval

STRENGTH: DE: Barbell Walking Lunge Steps 12 x 4 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time Row 5k Post results to comments. SKILLS & DRILLS...


Long Interval    |    

Thursday, July 17, 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...





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