W.O.D.

Mid Week    |    

Wednesday, August 28, 2013 • EnduranceMid Week

STRENGTH: ME: Box Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 25 - 20 - 15 - 10 - 5 Double Unders GHD Sit Ups Post time to...


Mid Week    |    

Wednesday, May 29, 2013 • EnduranceMid Week

STRENGTH: ME: Front Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 6 - Front Squats (80% 1RM) 60 -...


Mid Week    |    

Wednesday, April 03, 2013 • EnduranceMid, Short Interval, J

STRENGTH: ME: Front Squat Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: 6 - Front Squats (80% 1RM) 60 -...


I Mid-Week 12    |    

Wednesday, March 27, 2013 • EnduranceI, Mid, Short Interval

STRENGTH: ME: Snatch Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Randy" For Time: 75 - Power Snatchs (75/55) Post time to...


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 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 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...


H Mid-Week 4    |    

Wednesday, December 19, 2012 • EnduranceH, Mid, Long Interval

STRENGTH: ME: Split Jerk Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Load And Time: 15 - 12 - 9 Clean & Jerk Rest as...


H Mid-Week 3    |    

Wednesday, December 12, 2012 • EnduranceH, Mid, Short Interval

STRENGTH: ME: Pull Up Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 Rounds For Time Of: 100ft Walking Lunge Steps Max Reps - Pull...


H Mid-Week 2    |    

Wednesday, December 05, 2012 • EnduranceH, Long Interval, Mid

STRENGTH: DE: Sumo Deadlift 10x2 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 12 - Deadlift...


H Mid-Week 1    |    

Wednesday, November 28, 2012 • EnduranceH, Mid, Short Interval

STRENGTH: DE: Box Squat 10x2 on :60sec @ 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: 21 - Cleans...


G Mid-Week 12    |    

Wednesday, November 21, 2012 • EnduranceG, Mid, 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: 50 - Sit Ups Tabata Squats 50 -Sit Ups Post time to...


G Mid-Week 11    |    

Wednesday, November 14, 2012 • EnduranceG, Mid, Short Interval, S-INT

STRENGTH: ME: Strict Weighted Pull Up Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 15 - Shoulder Press (15RM) 20 - Pull...


G Mid-Week 10    |    

Wednesday, November 07, 2012 • EnduranceG, Mid, Long Interval

STRENGTH: DE: Push Press 8x2 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Spend 20:00min Practicing Muscle Ups or 30...


G Mid-Week 9    |    

Wednesday, October 31, 2012 • EnduranceG, Short Interval, Mid

STRENGTH: DE: Good Mornings 7x3 @ 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: 1 -...


G Mid-Week 8    |    

Wednesday, October 24, 2012 • EnduranceG, Mid-Week

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Four Rounds For Time Of: 800m Run 50 - Box Jumps (20")...


G Mid Week 7    |    

Wednesday, October 17, 2012 • EnduranceMid Week, G, Short Inteval

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 10:00min of: 15 - Power Clean...


G Mid-Week 4    |    

Wednesday, September 26, 2012 • EnduranceMid, Long Interval

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00- 10:00 then Perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 1000m Row 7 - Muscle Ups 15 - Body Weight Clean &...


G Mid-Week 3    |    

Wednesday, September 19, 2012 • EnduranceShort Interval, G, Mid Week

STRENGTH: DE: Sumo Deadlift 7x3 @ 60% 1RM Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time of: 50 -...


G Mid-Week 1    |    

Wednesday, September 05, 2012 • EnduranceA, Mid-Week

STRENGTH: DE: Deadlift 10x2 @ 65% of 1RM on :60 CFE STRENGTH & CONDITIONING WOD: For Time: 30 - Pull Ups 30 - Over Head Squats (115/85) 30 - Pull Ups Post time to comments. ENDURANCE WOD: 3+...





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