W.O.D.

Tempo | Time Trial    |    

Saturday, April 19, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds 15 - Backsquats (BW) Run 400m Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Tempo | Time Trial    |    

Sunday, April 13, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, April 12, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time: 10-9-8-7-6-5-4-3-2-1 Pull Ups Box Jumps (30") Post results to comments. SKILLS & DRILLS Perform 20-45min of...


Tempo | Time Trial    |    

Sunday, April 06, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, April 05, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD For Time 100m Handstand Walk Every time to come down perform 8 Toes-to-bar Post results to comments. SKILLS & DRILLS Perform...


Tempo | Time Trial    |    

Sunday, March 30, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, March 29, 2014 • EnduranceTempo, 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 results to comments. SKILLS & DRILLS Perform...


Tempo | Time Trial    |    

Sunday, March 23, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, March 22, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 Rounds For Total Reps Of: :60sec - Ring Dips :30sec - recover :60sec - Pistols (alternating legs) :30sec - recover :60sec - KB...


Tempo | Time Trial    |    

Sunday, March 16, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, March 15, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD "Death-by-Pull Up" With a continually running clock perform 1 Pull Up the 1st Min 2 Pull Ups the 2nd Min Continue until you cannot...


Tempo | Time Trial    |    

Sunday, March 09, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, March 08, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds Row 500m 15 - Knees-to-Elbows 15 - Back Extensions Post time to comments. SKILLS & DRILLS Perform 20-45min of...


Tempo | Time Trial    |    

Sunday, March 02, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, March 01, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD Every Minute on the Minute for 18 mins 5 - Backsquats (Body Weight) 1 - Rope Climb Post results to comments. SKILLS & DRILLS...


Tempo | Time Trial    |    

Sunday, February 23, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, February 22, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10 Rounds 10 - Pull Ups 10 - Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Tempo | Time Trial    |    

Sunday, February 16, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, February 15, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10 Rounds 10 - Pull Ups 10 - Ring Dips Post results to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Tempo | Time Trial    |    

Sunday, February 09, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN):1200m @ 85%...


Tempo | Time Trial    |    

Saturday, February 08, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 4 Rounds 10 - Burpees Box Jumps (24") 10 - Alternating 1-arm Dumbbell Snatch (45/35) Post results to comments. SKILLS & DRILLS...


Tempo | Time Trial    |    

Sunday, February 02, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1000m TT...


Tempo | Time Trial    |    

Saturday, February 01, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 10:00 - Max Distance Handstand Walk Rest 5:00 5:00 - Hollow Rock Rest 5:00 2:00 - L-Sit Post results to comments. SKILLS &...


Tempo | Time Trial    |    

Saturday, January 25, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 Rounds 15 - Thrusters (95/65) 30 - Double Unders Post times to comments. SKILLS & DRILLS Perform 20-45min of skill/drills...


Tempo | Time Trial    |    

Sunday, January 19, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, January 18, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Rounds As Possible in 15:00: 7 - Handstand Push Ups 12 - L-Pull Ups Post rounds to comments. SKILLS & DRILLS Perform...


Tempo | Time Trial    |    

Sunday, January 12, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1400m @ 85%...


Tempo | Time Trial    |    

Saturday, January 11, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD As Many Rounds As Possible in 10:00: 8 - Dumbbell Squat Cleans (45/30) 8 - Burpees Post times to comments. SKILLS & DRILLS...


Tempo | Time Trial    |    

Sunday, January 05, 2014 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, January 04, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 5 Rounds For Time of: 500m - Row 400m - Run Post times to comments. SKILLS & DRILLS Perform 20-45min of skill/drills prior to...


Tempo | Time Trial    |    

Sunday, December 29, 2013 • EnduranceTempo, 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...


Tempo | Time Trial    |    

Saturday, December 28, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: 3S Rest Day for S&C WOD 3 - 3 - 3 Hang Squat Cleans 3 - 3 - 3 Front Squat 3 - 3 - 3 Split Jerk Post loads to comments. SKILLS & DRILLS Perform 20-45min...





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