W.O.D.

May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011

Endurance
Running
Cycling
Swimming

F S-INT Mid Week 7    |    

Wednesday, August 08, 2012 • Endurance • F S-INT, Strength, ME, 20RM, WBW

STRENGTH: ME: Front Squat 1 x 20 This is a maximal effort unbroken set. Athlete may "rest" in the front rack position. Post loads to comments. Compare to . Rest 10:00 then perform CFE...

F Short Intervals Mid Week 3    |    

Wednesday, July 11, 2012 • Endurance • F S-INT, ME, WBW

STRENGTH: ME: Power Clean Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 7:00...

F Long Intervals Mid Week 2    |    

Wednesday, July 04, 2012 • Endurance • F L-INT, ME, WBW

STRENGTH: ME: Weighted Dead Hang Chin-up Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as...

F Short Intervals Mid Week 1    |    

Wednesday, June 27, 2012 • Endurance • F S-INT, ME CFT, WBW

CFE STRENGTH & CONDITIONING WOD: Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post exercise loads and total to comments. Note: Take 3 attempts on each lift. The lifts must be...

E Long Intervals Mid Week 10    |    

Wednesday, June 06, 2012 • Endurance • E L-INT, WBW, ME, 20RM

STRENGTH: ME: Front Squat 1 x 20 This should be a maximal effort unbroken set. If the athlete has to rerack the bar, then the set is over. Post loads to comments. CFE STRENGTH & CONDITIONING...

E Short Intervals Mid Week 9    |    

Wednesday, May 30, 2012 • Endurance • E S-INT, ME, WBW

STRENGTH: ME: Work up to a Back Squat 3RM Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time...

E Long Intervals Mid Week 8    |    

Wednesday, May 23, 2012 • Endurance • E L-INT, ME, WBW

STRENGTH: ME: Back Squat Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: Run...

E Short Intervals Mid Week 7    |    

Wednesday, May 16, 2012 • Endurance • E S-INT, DE, WBW

STRENGTH: DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30 Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD....

E Long Intervals Mid Week 6    |    

Wednesday, May 09, 2012 • Endurance • E L-INT, WBW, ME

STRENGTH: ME: Good Morning (Wide Stance) Post loads and reps to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...

E Short Intervals Mid Week 5    |    

Wednesday, May 02, 2012 • Endurance • E S-INT, ME, WBW

STRENGTH: ME: Dead Hang Weighted Pull-up Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time...