W.O.D.

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...


Mid Week    |    

Wednesday, July 09, 2014 • EnduranceLong Interval

STRENGTH: DE: Front Squat 12 x 2 @ 75% on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Michael" 3 Rounds Run 800m 50 Back Extensions 50 Sit Ups Post results to comments....


Long Interval    |    

Tuesday, July 08, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Overhead Squat 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...


Long Interval    |    

Monday, July 07, 2014 • EnduranceLong Interval

STRENGTH: ME: Good Morning Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds Row 500m 21 Hang Power Snatches (85/65) Post results to comments. SKILLS & DRILLS Perform...


Long Interval    |    

Friday, July 04, 2014 • EnduranceLong Interval

STRENGTH: ME: Weighted Pull Up Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Helen" 3 Rounds Run 400m 21 KB Swings (53/35) 12 Pull Ups Post results to comments. SKILLS &...


Long Interval    |    

Thursday, July 03, 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, June 25, 2014 • EnduranceLong 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 1st minute 2 Pull Up in the 2nd...


Long Interval    |    

Tuesday, June 24, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Thruster 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 - 1 Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Long Interval    |    

Monday, June 23, 2014 • EnduranceLong Interval

STRENGTH: DE: Back Squat 10 x 2 @ 70% 1Rm on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds With a 25# Weight Vest 50 - Step Ups (20") Run 400m Post results to...


Long Interval    |    

Friday, June 20, 2014 • EnduranceLong Interval

STRENGTH: DE: Wide Grip Bench Press 9 x 3 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 10 - Hand Release Push Ups 20 - Wall Balls Post results to...


Long Interval    |    

Thursday, June 19, 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, June 11, 2014 • EnduranceLong Interval

STRENGTH: DE: Good Morning 10 x 2 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 12:00 7 - Front Squats (BW) 2 - Rope Climbs Post...


Long Interval    |    

Tuesday, June 10, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: "Annie" 50-40-30-20-10 Double Unders Sit Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Long Interval    |    

Monday, June 09, 2014 • EnduranceLong Interval

STRENGTH: ME: Box Squat (Wide Stance) Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds 25 - KB Swings (53/35) 25 - Box Jumps (24") Post results to comments. SKILLS &...


Mid Week    |    

Wednesday, June 04, 2014 • EnduranceLong Interval

STRENGTH: DE: Box Squat (Wide Stance) 10 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time 15 - Handstand Push Ups 3 - L-Pull Ups 12 - Handstand Push...


Long Interval    |    

Tuesday, June 03, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds 21 - Burpees 21 - Wall Balls (20/14) 21 - Hang Squat Cleans (135/95) Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Long Interval    |    

Monday, June 02, 2014 • EnduranceLong Interval

STRENGTH: DE: Bench Press 10 x 3 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 12:00 of: 8 - Ring Push Ups 16 - Back Extensions 8 -...


Long Interval    |    

Friday, May 30, 2014 • EnduranceLong Interval

STRENGTH: ME: Strict Pull Up Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Diane" 21-15-9 Deadlift (225/165) Handstand Push Up...


Long Interval    |    

Thursday, May 29, 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, May 21, 2014 • EnduranceLong Interval

STRENGTH: ME: Bench Press Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds 500m Row 20 - Bench Press (135/95) Post results to...


Long Interval    |    

Tuesday, May 20, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: 21 - 15 - 9 Overhead Squats (115/85) Bar Facing Burpees Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


Long Interval    |    

Monday, May 19, 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: "Mary" As Many Rounds As Possible in 20:00 of: 5 - Handstand...


Long Interval    |    

Friday, May 16, 2014 • EnduranceLong Interval

STRENGTH: DE: Barbell Row 10 x 3 @ 65% 1RM on :60s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 12 - Handstand Push Ups 6...


Long Interval    |    

Thursday, May 15, 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, May 07, 2014 • EnduranceLong Interval

STRENGTH: DE: Bench Press 9 x 3 @ 65% on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Elizabeth" 21-15-9 Clean (135/95) Ring...


Long Interval    |    

Tuesday, May 06, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Push Press 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 &...


Long Interval    |    

Monday, May 05, 2014 • EnduranceLong Interval

STRENGTH: DE: Shoulder Press 8 x 2 @ 65% 1rm on :45s Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time 75 - Overhead Squats...


Long Interval    |    

Friday, May 02, 2014 • EnduranceLong Interval

STRENGTH: ME: Barbell Row 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 20:00 20 - Ring Rows 20 -...





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