W.O.D.

I L-INT Day 2 Week 12    |    

Friday, March 29, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: ME: Power Clean Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 7 - 5 - 3 - 3 - 1 - 1 - 1 Deadlift Post loads to comments....


I L-INT Day 1 Week 12    |    

Thursday, March 28, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day Or CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3...


I Mid-Week 11    |    

Wednesday, March 20, 2013 • EnduranceI, L-INT, Mid, Long Interval

STRENGTH: ME: Front Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Max Reps Of: 1:00 AMRAP - Front Squat @ 75%...


I L-INT Day 2 Week 11    |    

Tuesday, March 19, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 Power Clean Post loads to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills &...


I L-INT Day 1 Week 11    |    

Monday, March 18, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: ME: Shoulder Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: 25 - Wall Balls 50 - Double Unders...


I L-INT Day 2 Week 10    |    

Friday, March 15, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Push Jerk 7x3 on :45 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Tabata Squats then As Many Reps As...


I L-INT Day 1 Week 10    |    

Thursday, March 14, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day Or CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift,...


I Mid-Week 9    |    

Wednesday, March 06, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Front Squat 10x2 @ 65% 1 RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 5 / 5 - KB Snatch...


I L-INT Day 2 Week 9    |    

Tuesday, March 05, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Every 2:00 for 14:00mins Perform: 2 - Power Snatch 1 - Snatch 3 - Overhead Squats Increase load each round Post time to comments. SKILLS & DRILLS Perform...


I L-INT Day 1 Week 9    |    

Monday, March 04, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: 10x3 Power Clean on :45 sec @ 65% 3RM Post load 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...


I Mid-Week 8    |    

Wednesday, February 27, 2013 • EnduranceI, L-INT

STRENGTH: ME: Clean Post load 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 of: 5 - Power Cleans @ 65% 1RM...


I L-INT Day 2 Week 8    |    

Tuesday, February 26, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Run 400m 15 - Deadlifts (BW) 12 - Hand Stand Push Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


I L-INT Day 1 Week 8    |    

Monday, February 25, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Overhead Squat 10x2 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Row 1k 75 - Ring Rows Row 1k...


I L-INT Day 2 Week 7    |    

Friday, February 22, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Box Squat 10x2 to a 12" box @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Run 400m 12 -...


I L-INT Day 1 Week 7    |    

Thursday, February 21, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


I Mid-Week 6    |    

Wednesday, February 13, 2013 • EnduranceL-INT, I, Mid

STRENGTH: DE: Bench Press 8x2 @ 65% 1RM Post load 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: 10 -...


I L-INT Day 2 Week 6    |    

Tuesday, February 12, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time: 10 - Pull Ups 20 - Dips 30 - Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I L-INT Day 1 Week 6    |    

Monday, February 11, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: ME: Back Squat Post load 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: 10 - Power Cleans...


I L-INT Day 2 Week 5    |    

Friday, February 08, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Push Press 7x3 on :45 sec @ 65% 1 RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "CrossFit Total" 1RM Back Squat 1RM...


I L-INT Day 1 Week 5    |    

Thursday, February 07, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


I Mid-Week 4    |    

Wednesday, January 30, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: DE: Push Press 8x2 on :45 @ 65% 1RM Post load 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:...


I L-INT Day 2 Week 4    |    

Tuesday, January 29, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: Run 200m 20 - Air Squats 10 - L Pull Ups Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I L-INT Day 1 Week 4    |    

Monday, January 28, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: ME: Back Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 7 Rounds For Time Of: 2 - Rope Climbs 7 - Handstand Push Ups...


I L-INT Day 2 Week 3    |    

Friday, January 25, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH: ME: Bench Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Total Reps: 2:00 - Double Unders 2:00 - Sit Ups :90 -...


I L-INT Day 1 Week 3    |    

Thursday, January 24, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


I Mid-Week 2    |    

Wednesday, January 16, 2013 • EnduranceI, Mid, L-INT

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Row 1k Tabata Squats (:20 on :10 off x 8 rounds) Run...


I L-INT Day 2 Week 2    |    

Tuesday, January 15, 2013 • EnduranceI, L-INT, Long Interval

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


I L-INT Day 1 Week 2    |    

Monday, January 14, 2013 • EnduranceI, L-INT, Long Interval

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


I L-INT Day 2 Week 1    |    

Friday, January 11, 2013 • EnduranceI, L-INT, Long Interval

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


I L-INT Day 1 Week 1    |    

Thursday, January 10, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: 3+ Hours Before or After CFE Strength &...


H L-INT Day 2 Week 6    |    

Tuesday, January 01, 2013 • EnduranceH, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: For Time: "Fran" 21 - 15 - 9 Thrusters (95/65) Pull Ups Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD...


H L-INT Day 1 Week 6    |    

Monday, December 31, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH: ME: Back Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 15 - 12 - 9 Deadlift (225/185) Ring Push Ups Post...





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