W.O.D.

Short Interval    |    

Thursday, April 24, 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 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...


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 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 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, 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...


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...


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...


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...


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...


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...





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