W.O.D.

I T/TT Day 2 Week 12    |    

Sunday, March 31, 2013 • EnduranceI, T, TT, Tempo, Time Trial

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 T/TT Day 1 Week 12    |    

Saturday, March 30, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time 100 - Pistols


I T/TT Day 2 Week 11    |    

Sunday, March 24, 2013 • EnduranceI, T, TT, Tempo, Time Trial

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 T/TT Day 1 Week 11    |    

Saturday, March 23, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For 15:00 Max distance handstand walk Post distance to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I T/TT Day 2 Week 10    |    

Sunday, March 17, 2013 • EnduranceI, T, TT, Tempo, Time Trial

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 T/TT Day 1 Week 10    |    

Saturday, March 16, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For 15:00 Max distance handstand walk Post distance to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I T/TT Day 2 Week 9    |    

Sunday, March 10, 2013 • EnduranceI, T, TT, Tempo, Time Trial

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 T/TT Day 1 Week 9    |    

Saturday, March 09, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time Of: Row 400m 25 - Med Ball Cleans Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


I T/TT Day 2 Week 8    |    

Sunday, March 03, 2013 • EnduranceI, T, TT, Tempo, Time Trial

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 T/TT Day 1 Week 8    |    

Saturday, March 02, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 20:00 - Muscle Up Practice (Use Rings & Bar) Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I T/TT Day 2 Week 7    |    

Sunday, February 24, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: Perform Strength & Conditioning Recovery if...


I T/TT Day 1 Week 7    |    

Saturday, February 23, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10:00 - Handstand Practice (Accumulate 10:00 in a freestanding Handstand) 5:00 - L-Sit Practice (Accumulate 5:00 in an L-Sit) Post time...


I T/TT Day 2 Week 6    |    

Sunday, February 17, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: Perform Strength & Conditioning Recovery if...


I T/TT Day 1 Week 6    |    

Saturday, February 16, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3 Round For Time Of: 5 - Muscle Ups 50 - Air Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I T/TT Day 2 Week 5    |    

Sunday, February 10, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: Perform Strength & Conditioning Recovery if...


I T/TT Day 1 Week 5    |    

Saturday, February 09, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 4 Rounds For Time Of: 20 - Pull-Ups 40 - Push Ups 60 - Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance...


I T/TT Day 2 Week 4    |    

Sunday, February 03, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD ENDURANCE WOD: Perform Strength & Conditioning Recovery if...


I T/TT Day 1 Week 4    |    

Saturday, February 02, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time Of: 10 - Hang Cleans (135/95) 10 - Burpees Post time to comments. SKILLS & DRILLS Perform 20-45min of...


I T/TT Day 2 Week 3    |    

Sunday, January 27, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I T/TT Day 1 Week 3    |    

Saturday, January 26, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 5 Rounds For Time & Total Reps 10 - Deadlift (BW) Max Set - Push Ups Post time and reps to comments. SKILLS & DRILLS Perform...


I T/TT Day 2 Week 2    |    

Sunday, January 20, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I T/TT Day 1 Week 2    |    

Saturday, January 19, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds For Time Of: 30 - Double Unders 30 - Sit Ups 30 - Air Squats Post time to comments. SKILLS & DRILLS Perform 20-45min of...


I T/TT Day 2 Week 1    |    

Sunday, January 13, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. SKILLS & DRILLS Perform 20-45min of skill/drills prior to Endurance WOD...


I T/TT Day 1 Week 1    |    

Saturday, January 12, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3 Rounds For Total Reps Of: :60sec - Ring Dips :30sec - Rest :60sec - Pistols (alternating legs) :30sec - Rest :60sec - KB Swings (1.5/1) :30sec - Rest Post...


H T/TT Day 2 Week 6    |    

Sunday, January 06, 2013 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


H T/TT Day 1 Week 6    |    

Saturday, January 05, 2013 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: "CrossFit Total" 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Post loads to comments. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


H T/TT Day 2 Week 5    |    

Sunday, December 30, 2012 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


H T/TT Day 1 Week 5    |    

Saturday, December 29, 2012 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: For Time: 100m - Handstand Walk (If you can't walk on your hands accumulate 10mins in a handstand hold) Post time to comments. ENDURANCE WOD: Perform Strength...


H T/TT Day 2 Week 4    |    

Sunday, December 23, 2012 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


H T/TT Day 1 Week 4    |    

Saturday, December 22, 2012 • EnduranceH, T, TT, Tempo, Time Tiral

CFE STRENGTH & CONDITIONING WOD: 30 Rounds for time of: 1 - Pistol Left Leg 1 - Pistol Right Leg 1 - Muscle Up Post time to comments. ENDURANCE WOD: Perform Strength & Conditioning...


H T/TT Day 2 Week 3    |    

Sunday, December 16, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day Perform Strength & Conditioning Recovery following stamina work. ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed....


H T/TT Day 1 Week 3    |    

Saturday, December 15, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: For Score (The score is the least number of reps for any of the eight intervals.): (Tabata Interval: :20 sec on | :10 sec off x 8 rounds) Tabata Squats :60sec...





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