W.O.D.

Short Interval    |    

Tuesday, April 02, 2013 • EnduranceJ, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible In 10:00 Of: 5 - Push Press (135/95) 50m - Shuttle Run Post number of rounds to comments. SKILLS & DRILLS Perform 20-45min of...


I S-INT Day 2 Week 12    |    

Tuesday, March 26, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: As Many Round As Possible In 10:00mins of: 1 - Muscle Up 2 - Handstand Push Ups 30 - Double Unders Post number of rounds to comments. SKILLS & DRILLS...


I S-INT Day 1 Week 12    |    

Monday, March 25, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Box Squat 10x2 on :45 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: San Francisco Crippler 30 -...


I S-INT Day 2 Week 11    |    

Friday, March 22, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Power Clean 10x2 on :45 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Row 2k Post time to...


I S-INT Day 1 Week 11    |    

Thursday, March 21, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day Or CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30...


I Mid-Week 10    |    

Wednesday, March 13, 2013 • EnduranceI, Short Interval, S-INT

STRENGTH: DE: Box Squat 10x2 on :45 @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Cindy" As Many Rounds As Possible In...


I S-INT Day 2 Week 10    |    

Tuesday, March 12, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: For Time: 50 - 40 - 30 - 20 - 10 KB Swing (1.5/1pood) Box Jump (24") Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I S-INT Day 1 Week 10    |    

Monday, March 11, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Deadlift Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Round As Possible In 10:00 of: 5L / 5R - Dumbbell...


I S-INT Day 2 Week 9    |    

Friday, March 08, 2013 • EnduranceS-int, Short Interval

STRENGTH: ME: Bench Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 3 - 3 - 3 - 1 - 1 Back Squat Post loads to...


I S-INT Day 1 Week 9    |    

Thursday, March 07, 2013 • EnduranceS-INT, Short 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 Row Skills &...


I S-INT Day 2 Week 8    |    

Friday, March 01, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Snatch Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: In 10:00 mins Perform: Run 1M Then in the time remaining: Max...


I S-INT Day 1 Week 8    |    

Thursday, February 28, 2013 • EnduranceI, S-INT, Short 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 Row Skills &...


I S-INT Day 2 Week 7    |    

Tuesday, February 19, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time: Row 400m 15 - Hang Squat Cleans (95/65) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I S-INT Day 1 Week 7    |    

Monday, February 18, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Shoulder Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Total Reps: 5:00 - Max Hand Stand Push Ups 2:00 - Max...


I S-INT Day 2 Week 6    |    

Friday, February 15, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Deadlift 12x2 on :60sec @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: "Helen" 3 Rounds For Time: Run 400m 21...


I S-INT Day 1 Week 6    |    

Thursday, February 14, 2013 • EnduranceI, S-INT, Short 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 S-INT Day 2 Week 5    |    

Tuesday, February 05, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: For Time: Run 400m 40 - Right Arm Dumbbell Snatch (35/25) Run 400m 40 - Left Arm Dumbbell Snatch (35/25) Run 400m Post time to comments. SKILLS & DRILLS...


I S-INT Day 1 Week 5    |    

Monday, February 04, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Floor Press Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: As Many Reps As Possible In 10:00 of: L-Pull Ups Post number...


I S-INT Day 2 Week 4    |    

Friday, February 01, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Deadlift 10x2 on :45 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 40 - 30 - 20 - 10 KB Swings...


I S-INT Day 1 Week 4    |    

Thursday, January 31, 2013 • EnduranceI, S-INT, Short 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 3    |    

Wednesday, January 23, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Front Squat Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: Row 500m then 12 - 9 - 6 Thrusters (135/95)...


I S-INT Day 2 Week 3    |    

Tuesday, January 22, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Time Of: Run 400m 21 - Over Head Squats (95/65) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I S-INT Day 1 Week 3    |    

Monday, January 21, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Box Squat 10x2 on :60 @ 60% 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: 3 - Rope Climbs...


I S-INT Day 2 Week 2    |    

Friday, January 18, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: DE: Push Press 12x2 on :45 sec @ 60% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: Run 400m For Time: 40 - KB Swings...


I S-INT Day 1 Week 2    |    

Thursday, January 17, 2013 • EnduranceI, S-INT, Short 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 S-INT Day 2 Week 1    |    

Tuesday, January 08, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 2 Rounds For Time Of: 20 - OHS (45/35) 20 - Pull Ups 20 - GHD SitUps 20 - Dips Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


I S-INT Day 1 Week 1    |    

Monday, January 07, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH: ME: Chin Up Post load 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 number of...


H S-INT Day 2 Week 6    |    

Friday, January 04, 2013 • EnduranceH, S-INT, Short Interval

STRENGTH: DE: Deadlift 10x2 on :45 @ 65% 1RM Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod CFE STRENGTH & CONDITIONING WOD: For Time: 150 - Air Squats Run 800m 150 -...


H S-INT Day 1 Week 6    |    

Thursday, January 03, 2013 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS) Choose ONE of the following sports: "Tabata" 8...


H S-INT Day 2 Week 5    |    

Tuesday, December 25, 2012 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: 5 - 5 - 5 - 5 - 5 Deadlift Post loads to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS) Choose ONE of...


H S-INT Day 1 Week 5    |    

Monday, December 24, 2012 • EnduranceH, S-INT, Short Interval

STRENGTH: DE: Sumo Deadlift 10x2 on :60sec @ 60% 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: 7 - Hand...


H S-INT Day 2 Week 4    |    

Friday, December 21, 2012 • EnduranceH, S-INT, Short 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: 75 - Sit Ups Tabata Squats (If you have a weight...





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