W.O.D.

Short Interval    |    

Monday, September 01, 2014 • EnduranceShort Interval

STRENGTH: ME: Back Squat Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds for Time: 50 - Thrusters (45/35) 35 - Pull Ups Post results to comments. SKILLS & DRILLS...


Short Interval    |    

Friday, August 29, 2014 • EnduranceShort Interval

STRENGTH: ME: Bench Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: 21-18-15-12-9 Deadlift (95/65) Hang Power Clean (95/65) Front Squat (95/65) Push Jerk (95/65) Post results...


Short Interval    |    

Thursday, August 28, 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, August 20, 2014 • EnduranceShort Interval

STRENGTH: ME: Snatch Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 15:00 of 5 - Weighted Pull Ups (45/25) 5 - Overhead Squats (135/95) Post results...


Short Interval    |    

Tuesday, August 19, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Push Press 3 - 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...


Short Interval    |    

Monday, August 18, 2014 • EnduranceShort Interval

STRENGTH: DE: Bench Press 12 x 3 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Michael" 3 Rounds 800m Run 50 Back Extensions 50 Sit Ups Post results to...


Short Interval    |    

Friday, August 15, 2014 • EnduranceShort Interval

STRENGTH: DE: Sumo Deadlift 14 x 1 @ 75% 1RM on :30s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time 1 Mile Run 100 Sit Ups 100 Back Extensions 1 Mile Run Post results to...


Short Interval    |    

Thursday, August 14, 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, August 06, 2014 • EnduranceShort Interval

STRENGTH: DE: Back Squat 12 x 2 @ 75% 1RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time 400m Run 21 Good Mornings (95/65) 21 Knees-to-Elbows Post results...


Short Interval    |    

Tuesday, August 05, 2014 • EnduranceShort Interval

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


Short Interval    |    

Monday, August 04, 2014 • EnduranceShort Interval

STRENGTH: ME: Bench Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 20:00 7 Dumbbell Thrusters (50/30) 14 Pull Ups Post results to comments....


Short Interval    |    

Friday, August 01, 2014 • EnduranceShort Interval

STRENGTH: ME: Power Clean Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 21 - Power Cleans (95/65) 12 - Handstand Push Ups Post results to comments. SKILLS & DRILLS...


Short Interval    |    

Thursday, July 31, 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...


Short Interval    |    

Friday, July 25, 2014 • EnduranceShort Interval

STRENGTH: ME: Weighted Ring Dips Post results to comments. CFE STRENGTH & CONDITIONING WOD: As Many Rounds as Possible in 20:00 12 - Hang Power Cleans (95/65) 7 - Pull Ups Post results to...


Short Interval    |    

Thursday, July 24, 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, July 16, 2014 • EnduranceShort 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 first min 2 pull ups in the...


Short Interval    |    

Tuesday, July 15, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: "Elizabeth" 21-15-9 Clean (135/95) Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD Swim Skills...


Short Interval    |    

Monday, July 14, 2014 • EnduranceShort Interval

STRENGTH: ME: Back Squat Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Tabata Something Else" Tabata Pull Ups Tabata Push Ups Tabata Sit Ups Tabata Squats Post results to...


Short Interval    |    

Friday, July 11, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 10 x 2 @ 75% on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time 50 Wall Balls (20/14) 50 Pull Ups 35 Wall Balls (20/14) 35 Pull Ups 20...


Short Interval    |    

Thursday, July 10, 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, July 02, 2014 • EnduranceShort Interval

STRENGTH: DE: Push Press 10 x 3 @ 75% 1 RM on :45s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 15-12-9 Back Squat (BW) Handstand Push Ups Post results to comments. SKILLS &...


Short Interval    |    

Tuesday, July 01, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: As Many Rounds As Possible in 15:00 10 Thrusters (75/55) 10 Pull Ups Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Short Interval    |    

Monday, June 30, 2014 • EnduranceShort Interval

STRENGTH: DE: Box Squat 10 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: 3 Rounds 12 - Muscle Ups 30 - Back Extensions Run 400m Post results to comments....


Short Interval    |    

Friday, June 27, 2014 • EnduranceShort Interval

STRENGTH: ME: Floor Press Post results to comments. CFE STRENGTH & CONDITIONING WOD: For Time Row 500m 30 - Bench Press (BW) Row 1000m 20 - Bench Press (BW) Row 2000m 10 - Bench Press (BW)...


Short Interval    |    

Thursday, June 26, 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, June 18, 2014 • EnduranceShort Interval

STRENGTH: ME: Front Squat Post results to comments. CFE STRENGTH & CONDITIONING WOD: AMRAP 12: 5 - Front Squats (75% 1RM) 10 - Burpees Post results to comments. SKILLS & DRILLS Perform...


Short Interval    |    

Tuesday, June 17, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: 15:00 - Find 1RM Snatch then Every Minute on the Minute for 10:00: 1 - Power Snatch @ 80% 2 - Overhead Squats Post results to comments. SKILLS & DRILLS...


Short Interval    |    

Monday, June 16, 2014 • EnduranceShort Interval

STRENGTH: ME: Jerk Post results to comments. CFE STRENGTH & CONDITIONING WOD: "Grace" 30 - Clean & Jerks (135/95) Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Short Interval    |    

Friday, June 13, 2014 • EnduranceShort Interval

STRENGTH: DE: Shoulder Press 12 x 2 @ 75% 1RM on :60s Post results to comments. CFE STRENGTH & CONDITIONING WOD: "JT" 21-15-9 Handstand Push Ups Ring Dips Push Ups Post results to comments....


Short Interval    |    

Thursday, June 12, 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...


Short Interval    |    

Friday, June 06, 2014 • EnduranceShort Interval

STRENGTH: ME: Sumo Deadlift Post results to comments. CFE STRENGTH & CONDITIONING WOD: 5 Rounds 7 - Sumo Deadlifts (80%) 10 - Ring Dips Post results to comments. SKILLS & DRILLS Perform...


Short Interval    |    

Thursday, June 05, 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...





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