What does it mean?

- The indended purpose of this spreadsheet is to show more of a weekly view of the workouts as some people struggle to see how they pan out workout to workout, week to week as they see it posted on the website. It shows the first 12 weeks of workouts starting at 5/30/11 when the programming change occured. I have tabs that show all the workouts as they are posted on the website, and individual tabs if you follow the single sport track for swimming (only the first couple of weeks), biking, and running, as well as a tab for mulitsport athletes. - Most of the information is taken from posts or comments from Kaitlin or JMac, or from the FAQ on the CrossFit Endurance website. Additional information is from my own reading/researching. - I do not intend to keep it up to date beyond the first 12 weeks You can download the file or copy it (both actions under 'File') and keep updating the workouts as I have done, or make it your own. You can also output it to a PDF document - I keep a spreadsheet similar to this of my own and have been doing so since Sept 08. I just do it for fun. - However, I said that I wouldn't keep it up to date beyond 6 weeks and I extended that. -JenJ Questions about this spreadsheet can be directed to me (jen (dot) jacobs14 (at) gmail (dot) com. Questions about the programming can be directed to the CFE Head Coaches at info@crossfitendurance.com

Endurance
The Endurance WOD will be posted as 3 different WODs throughout the week. Short Intervals (SI), Long interval (LI), Tempo/Time Trials (T/TT). SS - Single Sport You run, you swim, you bike or you row. Simple. You might be doing it to train for a 5k marathon or to be faster in CF wods 3S - Multisport - You like to do more than one sport Includes duathletes (run/bike/run), triathletes (swim/bike/run), and those who like to ride (crits) and run (5Ks). These are just a few examples. You are training from short course (sprint) to long course (Ironman) events. 10-12 x 200m, w/ 2 min rest This means you will run 200 meters 10, 11, or 12 times depending on the length of your event (Helen, 5k, 10 miler, etc). Keep in mind your technique; if it starts to break, keep the reps on the lower end until you can hold your form fairly consistently across each repeat. Also keep your time in mind. Eventually, you want to hold these between 2-3 seconds. If your times all over the place, again, keep the reps lower until you can consistently hold them. 15 – 25 x 50 on 1 min This is a swim workout where you will swim anywhere between 15 and 25 50 meters or yards "on the minute". But what does that mean?!? It means look at your watch. When it looks like :00 on the right, start swimming. When you complete the 50 m/y, you will rest until it shows :00 on your watch again. If you finish in 40 seconds, you will rest 20; if you finish in 50 seconds, you will rest 10 seconds. If you finish in 60 seconds, adjust the workout so you're swimming 50m/y every 75 seconds, and keep the reps on the lower end as you build up your speed.

How to Scale the Workouts
Gone are the old codes of short course (SC), long course (LC), and ultra (U) With the new program there are not courses. As the weeks progress you will be given choices. A range of repeats is given and you pick the # of repeats based on the distance of your race or event and your ability to maintain proper mechanics over the distance or time.

What about rowing? Why did you get rid of the C2 workouts? They're still there, but you need to get creative as they aren't written out. If you want to row/C2 add 25 meters to every 100m on the run **Rowing workouts were added back in as of 7/14/11 How fast am I supposed to go on the Tempo workouts? Kaitlin’s Percentage Converter for Tempo Efforts P + (P x (1 – E)) = G P = fastest time for the distance. Convert to seconds. E = Desired effort level in decimal form (90% = .90) G = Goal time in seconds Example: 90% of 10k TT Pace So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be: 2,880 + (2,880 x .10) = G 3,168 seconds= 52.8 minute 10K

Here's another formula that was posted in the comments section on 7/18/11 If you want to display the times in minutes and seconds rather than decimals. First, format the cell to mm:ss you can do this by going to format cell select the custom menu and select the mm:ss option. Then divide the goal formula by 86400. The goal formula would look like this G=((P+(PX(1-E)))/86400The end results will be the 10K time will display as 52:48 rather than 52.8.

Strength
ME? DE? I'm so confused!! Calm down. The strength training will be posted 3 days a week - MWF It also follows a 4 week pattern of the following ME/ME/DE DE/ME/ME DE/DE/ME ME/DE/DE All while alternating lower/upper body, respectively ME: Max Effort. Usually consisting of working to a 2 rep max. If you feel you can get a 1RM PR then do so, if not, it is not necessary.

Rep scheme is up to you. Lighter weights you might do anywhere from 5-10 reps as you increase the weight over a number of sets. How many sets? However many it takes you to get warmed up and ready to knock out a 2RM. That might be anywhere from 5-15. DE: Dynamic Effort. SPEED! Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Think of a ball bouncing off the floor. You may choose to utilize bands, chains, boxes, boards, or whatever your little heart desires to mix it up and add to either of these. It can be performed as 12×2, 10x2, or 8×3 on 90 seconds to 30 seconds rest between each set of reps. That's where you become the coach. Remember, the goal is SPEED.

FAQ http://www.crossfitendurance.com/faq/ Additionally, check out articles and videos by Louie Simmons and Westside Barbell on the CrossFit Journal and at the Westside Barbell website. No, it is not the true conjugate method by WSBB, but it will give you a better understanding of it. What about assistance work? It depends on your goals The goal of the programming isn't to build powerlifters. The addition of the assistance work on top of the strength work, CrossFit, and sport-specific work might be too much

.

D1/W1 . This is how most athletes (novice to pro) are training following this program. Each sport will be labeled as to which day you should follow.TEMPO/TT . MAY/JUNE Str CF End JUNE 4 . You will not offend us. Feel free to mix it back up any way you like.Sunday How this new schedule works: Workouts will post on a 7 day schedule as if it were a single sport (SS) or multi sport (3S) athlete w/ the ability to do one short interval (SI) per week and one long interval (LI) per week per sport and or an added Stamina (Tempo/TT) on Saturday and or Sunday.

D2W2 Choose ONE of the Following Sports: Swim: 800 @ 90% of 500m pace (SS Sun. 3S Off) Bike: 10M T/TT (SS Sun. 3S Sun) Run: 5k @ 85% of 5k TT pace (SS Sun.TEMPO .TEMPO/TT .Choose ONE of the Following Sports: Swim: 500 TT (SS Sun.D2/W3 . 3S Off) Bike: 15M @ 90% of 10M TT pace (SS Sun. 3S Tempo 90% Sun) Run: 5k T/TT (SS Sun. 3S TT Sat) 12 . 3S Sat) 19 .

3S Sat): 800 m/y TT Bike (SS Sun. 3S OFF): 1000m @ 85% of 800m TT Pace Bike: (SS Sun. 3S Sat): 20M @ 85% of 12M TT Pace Run: (SS Sun.JULY Choose ONE of the following sports: Swim (SS Sun.D1/W5 .TEMPO/TT . 3S OFF): 12M TT Run (SS Sun. 3S Sun): 5M @ 85% of 5k TT Pace 26 . 3S Sun): 10k TT 3 .D2/W4 JULY 3+ Hours Before CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Sun.TEMPO/TT .

Choose ONE of the following sports: Swim (SS Sun, 3S Sun followed by Bike LI or OFF): 500 m/y TT Bike (SS Sun, 3S Sun or Swim TT + Bike LI): 20M TT Run (SS Sun, 3S Sat): 5k @ 10k TT pace Post sport/times to comments. 10 - TEMPO/TT DAY - D2/W6

Choose ONE of the following sports: Swim (SS Sun, 3S Sat or Run Tempo): 1000m @ 85% of 1000m TT pace Bike (SS Sun, 3S Sun): 10M TT Run (SS Sun, 3S Sat or Swim Tempo): 7M @ 95% of 10k TT pace 17 - TEMPO/TT DAY - D2/W7

CFE Strength & Conditioning Rest Day Choose ONE of the following sports: Swim (SS Sun, 3S Sat or Bike Tempo): 1000m @ 95% of last 800m TT Bike (SS Sun, 3S Sat or Swim Tempo): 20M @ 85% of 10M TT pace Run (SS Sun, 3S Sun): 10M TT 24 - TEMPO/ TT DAY - D2/W8

AUG

CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Swim (SS Sun, 3S Off): 500m TT Bike (SS Sun, 3S Sun): 25M TT Run (SS Sun, 3S Sat): 5k @ wk 7 10M TT pace C2 Row (SS Sun): 5k @ 10k TT pace 31 - TEMPO/TT DAY - D2/W9

CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Swim (SS Sun, 3S Sun): 800m TT Bike (SS Sun, 3S Sat or Run Tempo): 15M @ 85% of 15M TT pace Run (SS Sun, 3S Sat or Bike Tempo): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 rest between, hold efforts within 2:00-3:00 Row (SS Sun): 2-4 x 2k @ 90% of 2k TT pace, 5:0010:00 rest between, hold efforts within 1:00-2:00 7 - TEMPO/TT DAY - D2/W10

5:0010:00 rest. hold each effort within 1:00-2:00 21 .3+ Hours Before or After CFE Strength Choose ONE of the following sports: Swim (SS Sun. 3S Off): 3 x 10M @ wk 10 10M pace. 3S Sat): 800m @ 5 sec slower per 100m than 500m TT pace Bike (SS Sun. 3S Sun): 500m TT Bike (SS Sun. hold each effort within 2:00-3:00 C2 Row (SS Sun): 3 x 2k @ 5k TT pace.D2/W11 CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Swim (SS Sun. 3S Sun or Bike TT): 5k-15k TT C2 Row (SS Sun): 2k-10k TT .TEMPO/TT DAY . 3S Sat): 3 x 5k @ 10k TT pace. 2:00-3:00 rest. 3S Off): 1000m @ 85% of 800m TT pace Bike (SS Sun. spin/rest 5:00-10:00. 3S Sat): 2-4 x 12M @ 10M TT pace.D2/W12 CFE Strength & Conditioning WOD Rest Day or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Sun. hold each effort within 2:003:00 Run (SS Sun.TEMPO/TT DAY . hold each effort within 3:004:00 Run (SS Sun. 5:00-10:00 spin/rest. 3S Sun or Run TT): 10M-30M TT Run (SS Sun. 3S Sun): 10k TT Row (SS Sun): 8k TT 14 .

if not. Usually consisting of working to a 2 rep max. low position start) 5-10 min rest 3 Rounds for time rest 120sec between each of the sets 15 GHD Sit Ups 15 GHD Glute Ham Raises 50m sled PULL (90lb/60) 3+ Hours Before or After CFE Strength & Conditioning WOD / Or Move to Another Day Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit.SHORT INTERVALS . DE: Dynamic Effort. time domain. boxes. Both the Strength and CrossFit will be referred to as CFE Strength & Conditioning.LONGER INTERVALS . Bike-Wed (or similar variation) Swim: 10-20 x 50 on 1 min (SS Tues. Think of a ball bouncing off the floor. Run Tues. 3S Mon) Bike: 10-15 x 1/4M on 1 min (SS Tues. 3S: Swim-Mon. 3S Wed) Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues) 7 . Run Tues. We will not post workouts each day.SHORT INTERVALS . Remember ME is Max effort and DE is Dynamic and for speed! Tuesday CrossFit: Will post 4-6 days per week. or whatever your little heart desires to mix it up and add to either of these. focus on this just until you are good at it. or need more work in strength training this will post 3 days a week. it is not necessary. 3S: SwimMon. sometimes just time standards.D1/W2 DE: Push Press 5-10 min rest . Usually 2 reps at 50-70% (not limited to these) done as fast as possible. 3S Wed) Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues) 12 min AMRAP 5 Chest to Bar Pulls (C2B) 3 Thruster – 135/95 25 Double Unders 3+ Hours Before or After CFE Strength & Conditioning WOD / Or Move to Another Day Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit.D2/W1 ME: Good Mornings (wide stance. period. chains. Follow as close to prescription as possible. You may choose to utilize bands. This means you get more involved. Bike-Wed (or similar variation) Swim: 10-20 x 50 on 1 min (SS Tues.D1/W1 31 . Most of these workouts are intended to be less than 10-15 min with lots of intensity (but NOT limited too these time domains). boards.D2/W2 6 . Scaling is a MUST for the intention of sticking to standards of movement. 30 . If you are weak sauce in one of the 10 general physical skills (see CrossFit Journal!) specific movement / exercise.LONG INTERVALS . 3S Mon) Bike: 10-15 x 1/4M on 1 min (SS Tues. have a lack of. If you feel you can get a 1RM PR then do so. We will not post WODs each day. ME: Max Effort.Monday Strength: If you feel you would like more.

D1/W4 ME: Floor Press 5-10 minutes rest 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. Run Tues. 3 reps of Hand Stand Push ups Toes to Bar Ring Dips Power Snatch 135/95 Weighted Vest (20lbs – 50lbs / 10lbs – 25lbs) 10Min “Cindy” AMRAP: 5 pull ups + 10 push ups + 15 squats 3+ Hours Before or After CFE Strength & Conditioning WOD / Or Move to Another Day / or just Strength & Conditioning Recovery Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit. 3S Tue): 6-12 x 200m.0 pood 25 Push ups 7 Back Squats (225/150) 7 Chest-to-Bar Pull ups (C2B) 3+ Hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue. 3S Wed): 6 x 1M. 90 seconds rest Maintain splits within 3-5 seconds 21 . 90 seconds rest 20 . 3S Wed) Run: 3 – 6 x 800m w/ 3 min rest (SS Tues.LONG INTERVALS . 3S: Swim-Mon. 2:00 spin/rest Run (SS Tue. 3S Tues) 3+ Hours Before or After CFE Strength & Conditioning WOD Swim: 3 – 6 x 200 w/ 90sec rest (SS Tues. 3S Mon) Bike: 3 – 6 x 2M w/ 2 min spin/rest between (SS Tues. 3S Tues) 13 . 7. 5. 3S Tue): 6-12 x 200m.D2/W4 .SHORT INTERVALS .D2/W3 As many rounds as possible in 8:00 of: 5 Clean and Jerk 155/105 15 KB Swings 1. 3S Wed) Run: 3 – 6 x 800m w/ 3 min rest (SS Tues. 7. 3S Mon): 10 x 75m/y on 1:30 Bike (SS Tue. 5. Bike-Wed (or similar variation) Swim: 3 – 6 x 200 w/ 90sec rest (SS Tues.LONG INTERVALS .5 pood/1. 3S Mon): 10 x 75m/y on 1:30 Bike (SS Tue. 3S Mon) Bike: 3 – 6 x 2M w/ 2 min spin/rest between (SS Tues. 2:00 spin/rest Run (SS Tue. 3S Wed): 6 x 1M.SHORT INTERVALS .CrossFit: 3.D1/W3 DE: Sumo Deadlift 5-10 minutes rest 5 rounds for time of: 14 . 9.

hold within 3-5 seconds Run (SS Tue. 3S Wed): 6 – 10 x 1k. rest 3:00.4 rounds each for time of: 9-6-3 for time of: Push Jerk 185/125 Dead Hang Pull ups 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue. rest 3:00 Bike (SS Tue. hold within 3-5 seconds 28 . hold avg. hold within 2-3 seconds Bike (SS Tue.SHORT INTERVALS .LONG INTERVALS .D2/W5 “Annie” 50-40-30-20-10 for time of: Double Unders Sit ups 12-15-21-15-12 for time of: Box Jumps 24″/20″ Handstand Push Ups Deadlifts 185/125 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue. 3S Tue): 2 – 4 x 1000m. 3S Mon): 2 – 4 x 400 m/y TT. rest 3:00 Bike (SS Tue. 3S Wed): 3 – 6 x 4:00. rest/spin 2:00. rest/spin 2:00. hold avg.SHORT INTERVALS . hold within 3-5 seconds 5 . rest 3:00. 3S Tue): 4 – 8 x 400m. 3S Tue): 2 – 4 x 1000m.D2/W6 DE: Bench Press 5-10 minutes rest . spin/rest 4:00. spin/rest 4:00. 3S Tue): 4 – 8 x 400m. 3S Mon): 15 – 25 x 25m on 1:00. 3S Mon): 15 – 25 x 25m on 1:00. watts/distance of last week’s 4:00 TTs or better Run (SS Tue. hold within 2-3 seconds Bike (SS Tue. hold within 3-5 seconds 4 . 3S Mon): 2 – 4 x 400 m/y TT.LONG INTERVALS . hold within 3-5 seconds Run (SS Tue.D1/W6 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue. hold within 3-5 seconds 27 .D1/W5 ME: Good Morning (Narrow Stance) 5-10 minutes Rest 3 Power Cleans 185/125 10 Burpees Rest 4:30 between rounds 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue. watts/distance of last week’s 4:00 TTs or better Run (SS Tue. rest 2:00. 3S Wed): 3 – 6 x 4:00. 3S Wed): 6 – 10 x 1k. rest 2:00.

rest 1:30. hold within 3-5 seconds Bike (SS Tue. hold within 3-5 seconds Run (SS Tue. 3S Tue): 3 x (200m. 1M. 3S Wed): 3 x (1/2M. hold within 3-5 seconds. 1M. 3S Tue): 4-8 x 400m. hold within 3-5 seconds Bike (SS Tue. rest 35 200m in 35 seconds.D2/W8 . seconds. run 400m in seconds. spin/rest 1:30. 3S Mon): 15-25 x 50m on 0:45 – 1:00. rest 75 seconds. hold within 3-5 seconds 19 . 2M) 600m) Run (SS Tue. spin/rest 2:00. Rest the exact time it takes to takes to complete each distance in a set. 100 m/y. hold within 3-5 seconds Run (SS Tue. etc. run 400m in 75 seconds. rest 35 seconds. run 200m in 35 seconds.SHORT INTERVALS . 3S Tue): 4-8 x 400m. For example. 2M) m/y) Run (SS Tue.D1/W7 12 .5 rounds each for time of: “Cindy” As many rounds as possible in 20 minutes of: 5 Pull ups 10 Push ups 15 Squats 3 Front Squats 70% 1RM 6 Box Jumps 30″/24″ Row 9 cals Rest 5:00 between each round 3+ Hours Before or After CFE Strength & Conditioning WOD 3+ Hours Before or After CFE Strength & Choose ONE of the following sports: Conditioning WOD “Tosh” Choose ONE of the following sports: Swim (SS Tue. Bike (SS Tue.D1/W8 ME: Bench Press Post load(s) to comments. hold within 3-5 seconds 18 .LONG INTERVALS . For complete each distance in a set.LONG INTERVALS . run example.5/1 pood 20 Burpees 10 Pull ups Row 1000m 3 rounds for time of: 50 Double Unders 21 KB Swings 1. then follow with 2-4 x 2k. 3S Mon): 3 x (50 m/y. rest 75 75 seconds. etc. 3S Mon): 3 x (50 m/y. 3S Wed): 3 x (1/2M. 600m) Work:Rest ratio of 1:1. 100 “Tosh” m/y.5/1 pood 15 OHS 75% 1RM 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue.D2/W7 DE: Sumo Deadlift 5-10 minutes rest For time: Row 1000m 50 Thrusters 45# 40 Hand-Release Push ups 30 KB Swings 1. then follow with 2-4 x 2k. Rest the exact time it Work:Rest ratio of 1:1. 200 Bike (SS Tue. 3S Wed): 2-4 x 1k. spin/rest 1:30. 400m. hold within 3-5 seconds. 5-10 minutes rest 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. rest 1:30. spin/rest 2:00. 3S Wed): 2-4 x 1k. 200 m/y) Swim (SS Tue.SHORT INTERVALS . 11 . 3S Tue): 3 x (200m. 3S Mon): 15-25 x 50m on 0:45 – 1:00. 400m.

D1/W9 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. 3S Wed): 2-5 x 5k TT. hold within 3-5 seconds Bike (SS Tue. hold distance as close as possible on all sets 26 . rest 3:00. hold distance as close as possible on all sets 25 .D2/W9 ME: Good Morning (Wide Stance) Post load(s) and rep(s) to comments. rest 3:00. 3S Mon): 3-5 x 400m on 7:00 or less.SHORT INTERVALS . 3S Wed): 2-5 x 5k TT. who was killed in Afghanistan June 2005 3 rounds for time of: 9 Hang Power Clean 155/115 12 Box Jumps 24″/20″ 15 KB Swings 2/1. rest 3:00. hold distance as close as possible on all sets C2 Row (SS Tue): 2-6 x 4:00.5 pood 21-15-9 for time of: Handstand Push ups Ring Dips Push ups . “JT” In honor of Petty Officer 1st Class Jeff Taylor. spin/rest 5:00 Run (SS Tue. of Little Creek. 3S Tue): 2-6 x 4:00. hold within 3-5 seconds Bike (SS Tue. rest 3:00. 3S Mon): 3-5 x 400m on 7:00 or less. spin/rest 5:00 Run (SS Tue.For time: As many rounds as possible in 10:00 of: 20 Push ups 10 Handstand Push ups 5 Push Jerk 65% of 1RM 4 Rope Climbs 15′ 100 Double Unders 4 Rope Climbs 15′ 100 Double Unders 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue.SHORT INTERVALS . 30. 3S Tue): 2-6 x 4:00. VA. hold distance as close as possible on all sets C2 Row (SS Tue): 2-6 x 4:00.

hold all efforts with same rest within 2-3 seconds Bike (SS Tue. 3S Wed): 3-7 x 5 min.2:45 2:45 (scale in :15 increments as needed). 3S Wed): 3-7 x 5 min. 3:00-4:00 rest 2 . 10s rest.D1/W10 DE: Chin ups Post load(s) and rep(s) to comments. 1:30 spin/rest. 2. 2:00-3:00 rest. 15s rest. 10s rest. 3:00-4:00 rest Row (SS Tue): 4-8 x 500m TT. Bike (SS Tue. 5. 1:30 spin/rest. repeat rest in this manner until finished). repeat rest in this manner until finished). (scale in :15 increments as needed). 3S Tue): 4-8 x 400m TT. hold highest distance possible across efforts possible across efforts Run (SS Tue. hold Row (SS Tue): 3-6 x 1500m.spin/rest 3:00-4:00. 3. 20s rest. 5-10 minutes rest 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. 3S Wed): 3-7 x 2k. 3S Mon): 15-25 x 50m (1. hold all efforts with same rest within 2-3 seconds Bike (SS Tue. 2. 3S Mon): 15-25 x 50m (1. 2:00-3:00 rest. 3S Tue): 3-6 x 1200m. 25s rest. Run (SS Tue. 2:00-3:00 rest. 2:00hold within 3-5 seconds 3:00 rest.LONG INTERVALS . 15s rest. hold highest distance 4:00. 5s rest.SHORT INTERVALS .LONG INTERVALS .SHORT INTERVALS . 3S Wed): 3-7 x 2k.D1/W11 9 . 20s rest. 3S Tue): 3-6 x 1200m. 3S Tue): 4-8 x 400m TT. 4.D2/W10 5 rounds each for time of: As many rounds as possible in 12:00 of: 9 Thrusters 95/65 12 Pull ups Row 15 calories Rest 3:00 between rounds 3+ Hours Before or After CFE Strength & 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning WOD or Strength & Conditioning Conditioning Recovery Recovery Swim (SS Tue. hold within 3-5 seconds Run (SS Tue. spin/rest 3:00. 3. hold within 3-5 hold within 3-5 seconds seconds Bike (SS Tue. 4. 40 steps 50 Pull ups 60 Ring Push ups 70 AbMat Sit ups 80 Air Squats 21-15-9 reps for time of: Burpees Back Extensions Front Squats 155/115 . 25s rest. within 3-5 seconds hold within 3-5 seconds 8 . hold within 3-5 seconds Row (SS Tue): 3-6 x 1500m. 3S Mon): 3-7 x 200m on +/.3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue. 5. 5s rest. 5-10 minutes rest For time: 30 Box Jumps 20″/18″ Walking Lunge. 3:004:00 rest Row (SS Tue): 4-8 x 500m TT. hold within 3-5 seconds Run (SS Tue. 3S Mon): 3-7 x 200m on +/Swim (SS Tue.D2/W11 12 Ring Dips 9 Overhead Squats 135 pounds/95 pounds 12 Box Jumps 24″/20″ DE: Sumo Deadlift Post load(s) and rep(s) to comments. 3:00-4:00 rest 1 .

load(s) and rep(s) to comments. 3S Mon): 4-8 x 200m on 2:45. hold each effort within 2-3 seconds 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. spin 1M or rest 5:00 between. hold each effort within 2-3 seconds C2 Row (SS Tue):3-7 x 500m. hold each effort within 2-3 seconds 16 .3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue. 3S Mon): 15-25 x 25m TT. rest 1:00.LONG INTERVALS . active rest easy 50m Bike (SS Tue. 3S Wed): 3-7 x 1k TT. 275/185 pounds 10 Burpees 8:00 time limit. 3S Tue): 3-7 x 400m.D2/W12 5 rounds for time of: 5 Deadlifts.LONG INTERVALS . hold each effort within 510 seconds Run (SS Tue. hold each effort within 2-3 seconds . hold each effort within 2-3 seconds 15 . Post time to comments. 3S Wed): 3-5 x 5k. rest 1:00. spin 1M or rest 5:00 between. 3S Mon): 15-25 x 25m TT. 3S Mon): 4-8 x 200m on 2:45. 3S Tue): 3-7 x 400m. hold each effort within 3-5 seconds Bike (SS Tue. scale in :15 increments as needed. active rest easy 50m Bike (SS Tue. hold each effort within 2-3 seconds C2 Row (SS Tue): 4-8 x 500m. rest 1:00. rest 1:00. 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. spin/rest 2:00 Run (SS Tue.D1/W12 ME: Pull ups Post type of pull up. hold each effort within 2-3 seconds C2 Row (SS Tue):3-7 x 500m. 3S Wed): 3-7 x 1k TT. spin/rest 2:00 Run (SS Tue. rest 1:00. hold each effort within 3-5 seconds Bike (SS Tue. hold each effort within 2-3 seconds C2 Row (SS Tue): 4-8 x 500m. rest 1:00. scale in :15 increments as needed. rest 1:00. hold each effort within 5-10 seconds Run (SS Tue. 3S Tue): 4-8 x 400m. rest 1:00. 3S Tue): 4-8 x 400m. 3S Wed): 3-5 x 5k. 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue.

short intervals like 100m300m. The interval cycles will repeat either 2 or 3 days per week.Wednesday Endurance WOD: Will post as stated above as 3 different WODs throughout the week. 3S Wed) Run: 6-12 x 200m w/ 2 min rest between (SS Tues.MID WEEK 2 ME: Sumo Deadlift 5-10 min rest… . or to what fits your schedule. If you want to row/C2 add 25 meters to every 100m on the run. or longer intervals 3 min – 5 min) you should focus on this until you make progress. as this is about progression. Long interval (LI). if you are weak in a specific area (i. 1 . not destruction.MID WEEK 1 ME: Strict Press “Diane” 21 – 15 – 9 reps for time of: Deadlift 225/150 Hand Stand Push Ups Off … OR SI 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the Following Sports: Swim: 10-20 x 50 on 1 min (SS Tues. 3S Tues) 8 . If you can NOT keep up with the demand. 3S Mon) Bike: 10-15 x 1/4M on 1 min (SS Tues. That simple. Again. Separate as we have designed. Tempo/Time Trials (T/TT).. Short Intervals (SI). scale it back.e.

2:00 spin/rest Run (SS Tue.MID WEEK 3 DE: Barbell Rows 5-10 minutes rest 4 rounds for time of: 9 Lateral Burpees 15 Box Jumps 24″/20″ Row 500m 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. 3S Wed) Run: 2 – 5 x 800m w/ 3 min rest (SS Tues.Run: 4 x 100m backward. 90 seconds rest Maintain splits within 3-5 seconds 22 . 3S Tue): 6-12 x 200m.5 pood 20 box jumps 20″/18″ 3+ Hours Before or After CFE Strength & Conditioning WOD Swim: 2 – 5 x 200 w/ 90sec rest (SS Tues.MID WEEK 4 DE: Box Squats 5-10 minutes rest . 3S Wed): 6 x 1M. 3S Mon): 10 x 75m/y on 1:30 Bike (SS Tue. 100m forward immediately into 100 double unders 50 GHD Sit ups 30 KB swings 2 pood/1. 3S Tues) 15 . 3S Mon) Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Tues.

hold within 3-5 seconds Run (SS Tue. hold within 3-5 seconds 29 . 3S Mon): 2 – 4 x 400 m/y TT.5/1. watts/distance of last week’s 4:00 TTs or better Run (SS Tue. hold avg.MID WEEK 5 ME: Push Press 5 – 10 minutes rest “Grace” 30 reps for time of: Clean & Jerk 135/95 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue. 3S Tue): 2 – 4 x 1000m. hold within 2-3 seconds Bike (SS Tue.As many rounds as possible in 20:00 of: 9 Pull ups 12 Push Press 95/65 50m Farmer’s Walk 1.0 pood 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue. 3S Wed): 3 – 6 x 4:00. rest 3:00. rest/spin 2:00. hold within 3-5 seconds 6 . rest 2:00. rest 3:00 Bike (SS Tue. spin/rest 4:00. 3S Mon): 15 – 25 x 25m on 1:00. 3S Wed): 6 – 10 x 1k.MID WEEK 6 ME: Sumo Deadlift 5-10 minutes rest . 3S Tue): 4 – 8 x 400m.

3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: “Tosh” Swim (SS Tue. etc. run 400m in 75 seconds. hold within 3-5 seconds 20 .5-4-3-2-1 for time of: Squat Clean 75% 1RM Lateral Burpees Post time to comments. hold within 3-5 seconds. spin/rest 2:00. 3S Tue): 4-8 x 400m. 5-10 minutes rest . 3S Mon): 3 x (50 m/y.MID WEEK 7 DE: Barbell Row 5-10 minutes rest As many rounds as possible in 12:00 of: 15 Push ups 15 Box Jumps 24″/20″ 15 Toes to Bar 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. 3S Wed): 3 x (1/2M. then follow with 2-4 x 2k. rest 75 seconds. 13 . For example.MID WEEK 8 DE: Box Squat Post load(s) and rep(s) to comments. hold within 3-5 seconds Run (SS Tue. rest 35 seconds. spin/rest 1:30. 2M) Run (SS Tue. run 200m in 35 seconds. 100 m/y. 200 m/y) Bike (SS Tue. 1M. 3S Mon): 15-25 x 50m on 0:45 – 1:00. 3S Tue): 3 x (200m. Rest the exact time it takes to complete each distance in a set. rest 1:30. 600m) Work:Rest ratio of 1:1. 3S Wed): 2-4 x 1k. 400m. hold within 3-5 seconds Bike (SS Tue.

3S Mon): 3-5 x 400m on 7:00 or less. rest 3:00. hold within 3-5 seconds Bike (SS Tue. hold distance as close as possible on all sets 27 .MID WEEK 9 ME: Weighted Towel Pull ups Post load(s) and rep(s) to comments. 3S Tue): 2-6 x 4:00. rest 3:00. hold distance as close as possible on all sets C2 Row (SS Tue): 2-6 x 4:00.5 sets of 3:00 AMRAP: 5 Burpees 7 Box Jumps 24″/20″ 9 Power Cleans 135/95 Rest 1:00 between sets 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. 3S Wed): 2-5 x 5k TT. spin/rest 5:00 Run (SS Tue. As many rounds as possible in 10:00 of: 1 Rope Climb 15′ 3 Deadlifts 275 5 Chest-to-Bar (C2B) Pull ups .

hold within 3-5 seconds Run (SS Tue. 5s rest. 3:00-4:00 rest 3 . 3S Mon): 3-7 x 200m on +/.5 pood 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue. 10s rest. hold within 3-5 seconds Bike (SS Tue. hold highest distance possible across efforts Run (SS Tue. repeat rest in this manner until finished). 1:30 spin/rest. 3S Wed): 3-7 x 5 min. . spin/rest 3:004:00. each for time. 5-10 minutes rest As many rounds as possible in 8:00 of: 3 Deadlifts at 75% of 1RM 7 KB Swings 2/1.MID WEEK 11 DE: Press Post load(s) and rep(s) to comments. 2. 3S Mon): 15-25 x 50m (1. 5 rounds. 4.2:45 (scale in :15 increments as needed). 3. 3S Tue): 4-8 x 400m TT. of: Sprint 100m Bear Crawl 50m Sled Pull 50m.MID WEEK 10 ME: Sumo Deadlift Post load(s) and rep(s) to comments. 3S Wed): 3-7 x 2k. 2:00-3:00 rest. 3S Tue): 3-6 x 1200m. Post time per round to comments. hold all efforts with same rest within 2-3 seconds Bike (SS Tue. 2:00-3:00 rest.3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. hold within 3-5 seconds 10 . 20s rest. 3:00-4:00 rest Row (SS Tue): 4-8 x 500m TT. hold within 3-5 seconds Row (SS Tue): 3-6 x 1500m. 5. 15s rest. 90/60 Rest 1:00 between rounds. 25s rest.

95/65 pounds Box Jumps. rest 1:00. 10! (10. spin 1M or rest 5:00 between. 3S Tue): 3-7 x 400m. 7…3. hold each effort within 2-3 seconds C2 Row (SS Tue):3-7 x 500m. hold each effort within 3-5 seconds Bike (SS Tue. hold each effort within 5-10 seconds Run (SS Tue. 3S Tue): 4-8 x 400m. rest 1:00. hold each effort within 2-3 seconds 17 .3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. active rest easy 50m Bike (SS Tue. 3S Mon): 4-8 x 200m on 2:45. 24″/20″ Toes to Bar 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue. reps) for time of: Push Press. 3S Wed): 3-7 x 1k TT. 9. scale in :15 increments as needed. 3S Wed): 3-5 x 5k. spin/rest 2:00 Run (SS Tue. 3S Mon): 15-25 x 25m TT. hold each effort within 2-3 seconds . 8. rest 1:00. hold each effort within 2-3 seconds C2 Row (SS Tue): 4-8 x 500m. rest 1:00. 1.MID WEEK 12 DE: Front Squat Post loads and reps to comments. 2.

or gymnastics (these are examples. Everything you do here should involve technique training and warm up. 3S Friday) Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday. cool downs) based movements. 3S Sat or T/TT) 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the Following Sports: Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs. 3S Sun or T/TT) Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs.SHORT INTERVALS .LONG INTERVALS .SHORT INTERVALS . running. 3S Sat or T/TT) 9 .D2/W1 Strength: DE: Good Mornings 4 x 15ft Rope Climbs + 100 KB Snatch (1. doing skill based work for each and every sport including strength. Friday 2 .5 pood/1 pood) for time OFF.D1/W2 10 .D2W2 ME: Chin ups 5-10 min rest… .Thursday Skill: If you are not warming up properly. you are not following this site as intended. 3S Fri) Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday.D1/W1 3 . or wod of choice < 10 min 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the Following Sports: Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs.LONG INTERVALS . 3S Sun or T/TT) Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs. Period. There is more work involved here than just lacing up your shoes and running 2-3 hrs at a time.

spin/rest spin/rest 4:00 4:00 Run (SS Thurs.5 pood OFF or 10:00 Gymnastics Skill Work 15 Toes-to-Bar (T2B) 3+ hours Before or After CFE Strength & 3+ hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning WOD OR Strength & Conditioning Conditioning Recovery Recovery Choose ONE of the following sports: Choose ONE of the following sports: Swim (SS Thurs.LONG INTERVALS . Bike (SS Thurs. 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min Run (SS Th. 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest Swim (SS Th. 3S Sat or T/TT): 8 – 12 x 100m/y x 100m/y on 2:00 on 2:00 Bike (SS Thurs. 3S Sun or T/TT): 3 – 6 x 800m.D1/W4 24 .OFF. 5 power cleans 135/95. repeat 8 times.LONG INTERVALS . 3S Fri): 3 – 6 x 4:00 TT. 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min Run (SS Th. 3S Sun or T/TT): 3 – 6 x Run (SS Thurs. rest 2:30 2:30 Maintain splits within 3-5 seconds on Maintain splits within 3-5 seconds on Swim/Run Swim/Run 23 . 3S Fri): 15 – 25 x 50 on 1 min Bike (SS Th. 3S Sat or T/TT): 8 – 12 Swim (SS Thurs. 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest 17 .D2/W4 DE: Press 5 – 10 minutes rest 16 . or wod of choice < 8 min 8 x AMRAP 90″ on : 90″ off 5 pull ups. rest 800m. 5 burpees you have 90 seconds to get as many rounds as possible of the above exercises and then rest 90 seconds. 3S Fri): 15 – 25 x 50 on 1 min Bike (SS Th.SHORT INTERVALS .D2/W3 ME: Front Squat (Wide Stance) 5-10 minutes rest 10:00 AMRAP: 10 GHD Sit-ups 10 Goblet Squats 2 pood/1. Swim (SS Th. 3S Fri): 3 – 6 x 4:00 TT.SHORT INTERVALS .D1/W3 .

3S Sat or T/TT ): 4 – 8 x 1M. 3S Sun or T/TT): 2 – 5 x of 4:00 TT pace. rest 2:00. spin/rest 4:00. rest Run (SS Thu.D2W6 ME: Pull ups 5-10 minutes rest Post type of pull up. spin/rest 90 seconds.D2/W5 OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thur. hold Swim (SS Thu. load(s) and/or rep(s) to comments.D1/W6 8 . 7 . 3S Sat or T/TT): 2 – 4 x 5:00 800m TT. spin/rest seconds 4:00. rest 5:00 Post sport/times to comments. 3S Sun or T/TT ): 3 – 6 x 400m. hold within 3-5 seconds Bike (SS Thur. hold within 3-5 seconds 1 . hold within 3-5 seconds Run (SS Thur.0 3:00 Active rest 3:00 Row for calories Post numbers for each AMRAP to OFF or 10:00 Gymnastics Skill Work comments.As many rounds as possible in 15:00 of: 3 15′ Rope Climbs 10 KB Swings 2/1. 3S Sun or T/TT): 2 – 5 x 5:00 @ 95% Bike (SS Thu.D1/W5 DE: Good Morning (Wide Stance) 3:00 AMRAP KB Swings 1.LONG INTERVALS .SHORT INTERVALS . 3S Fri ): 15 – 25 x 50 m/y on 1:00.5/1.0 3:00 Active Rest 3:00 Box Jumps 20″ 3:00 Active Rest 3:00 KB Push Press 1. 3+ Hours Before or After CFE Strength & 3+ Hours Before or After CFE Strength & Conditioning WOD Conditioning WOD Choose ONE of the following sports: Choose ONE of the following sports: Swim (SS Thu. hold within 3-5 seconds Bike (SS Thu. hold within 3-5 seconds Run (SS Thur.5 pood 20 Push ups 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thur. Post sport/times to comments. rest 2:00. 3S Fri): 4 – 8 x 200m on within 3-5 seconds 3:00.SHORT INTERVALS .5/1. hold within 3-5 seconds Bike (SS Thur. spin/rest 90 seconds. 3S Fri): 4 – 8 x 200m on 3:00. 3S Fri ): 15 – 25 x 50 m/y on 1:00. hold within 3-5 seconds Run (SS Thu. 3S Sat or T/TT): 2 – 4 x 800m TT. 3S Sun or T/TT ): 3 – 6 x 400m. hold within 3-5 5:00 @ 95% of 4:00 TT pace. .LONG INTERVALS . hold within 3-5 seconds 30 . 3S Sat or T/TT ): 4 – 8 x 1M.

hold within 3-5 seconds.D2/W8 OFF or Gymnastics WOD skill work DE: Dips (Ring or Bar) Post type of dips. rest 1:30.LONG INTERVALS . hold within 3-5 seconds.SHORT INTERVALS . hold 3:00. hold within 3-5 2:00-3:00. . hold within 3-5 seconds seconds C2 Row (SS Thu): 2-6 x 1250m. 3S Sun or T/TT): 2-6 x 1000m.As many rounds as possible in 10 minutes of: 5 Hang Power Cleans 95/65 10 Pull ups 20 Double Unders Post rounds to comments. 3S Fri): 3-6 x 2M. 3S Fri): 10-20 x 50m on 0:45. 3S Sun or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace. OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu. and rep(s) to comments. load(s).SHORT INTERVALS . hold within 3-5 seconds Bike (SS Thu. rest 2:00-3:00. hold within 3-5 seconds Bike (SS Thu. rest 2:00-3:00. hold within 3-5 seconds 15 . spin/rest 3:00. hold within 3-5 seconds within 3-5 seconds Run (SS Thu. rest 2:00within 3-5 seconds 3:00. 3S Sat or T/TT): 4-8 x 400m. hold within 3-5 seconds 14 . then follow 1k efforts with 1 x 1k TT Run (SS Thu. 3S Sat or T/TT): 3-6 x Swim (SS Thu. 3S Fri): 3-6 x 2M. hold C2 Row (SS Thu): 2-6 x 1250m. hold within 3-5 seconds 21 . rest 1:30. rest/spin 2:00. 3S Sat or T/TT): 4-8 x 400m. rest 1000m. 3S Sun or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace. rest/spin 2:00. 3S Sun or T/TT): 2-6 x Run (SS Thu. then follow 1k efforts with 1 x 1k TT Run (SS Thu. 3S Fri): 10-20 x 50m on 0:45.D2/W7 ME: Front Squat 5-10 minutes rest “Fran” 21-15-9 for time of: Thrusters 95/65 Pull ups 3+ Hours Before or After CFE Strength & 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning WOD or Strength & Conditioning Conditioning Recovery Recovery Choose ONE of the following sports: Choose ONE of the following sports: Swim (SS Thu. 3S Sat or T/TT): 3-6 x 200m TT on 200m TT on 3:00 3:00 Bike (SS Thu.LONG INTERVALS .D1/W8 22 . spin/rest Bike (SS Thu.D1/W7 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu.

hold within 2-3 seconds. 3S Fri): 4 x (3 x 75m) with 1. 3S Sat or T/TT): 2-6 x 200m. rest 1:00.As many rounds as possible in 15:00 of: Spend at least 15 minutes working your “business” using the MobilityWOD 10 Back Squats 135/95 15 KB Swings 1. 1 reps) for time of: Front Squat 135/95 Push Jerk 135/95 Toes to Bar OFF . 3. 7…3. hold within 3-5 seconds 29 .5/1 pood 20 GHD Sit ups 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu. 100%. spin/rest 2:00. hold within 3-5 seconds 28 . spin/rest 2:00. all on 1:30 or less Bike (SS Thu. 3S Sat or T/TT): 2-6 x 200m. then 2-6 x 500m. rest 1:00. 100%. 8. rest 1:30.LONG INTERVALS . then 2-6 x 400m.D1/W9 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu. hold within 2-3 seconds. rest 1:30. rest 1:30. 90%. 3S Sun or T/TT): 4-7 x 2k. hold within 3-5 seconds Run (SS Thu. 2. hold within 35 seconds C2 Row (SS Thu): 2-6 x 250m. hold within 2-3 seconds. 5-10 minutes rest 10! (10. 2. 3S Sun or T/TT): 4-7 x 2k. 80%.LONG INTERVALS . hold within 2-3 seconds. hold within 3-5 seconds Run (SS Thu. 80%. 3. all on 1:30 or less Bike (SS Thu.D2/W9 DE: Good Morning (Wide Stance) Post load(s) and rep(s) to comments. then 2-6 x 400m. rest 1:30. 2. rest 1:00. rest 1:00. hold within 3-5 seconds C2 Row (SS Thu): 2-6 x 250m. 9. then 2-6 x 500m. 90%. 3S Fri): 4 x (3 x 75m) with 1.

hold distance steady Bike (SS Thu.D2/W11 ME: Back Squat Post load(s) and rep(s) to comments. 3S Fri): 3-6 x 5:00. 3S Thu): 3-7 x 4:00. active rest 25m easy Bike (SS Thu. hold within 23 seconds 11 . 3S Fri): 3-6 x 5:00. OFF or 10:00 of Muscle Up skill work . 3S Fri): 5-15 x 75m all out.LONG INTERVALS . hold within 2-3 seconds Row (SS Thu): 6-12 x 375m.LONG INTERVALS . hold distance steady across all efforts Run (SS Thu. active rest 25m easy Bike (SS Thu. hold within 3-5 seconds Run (SS Thu. spin/rest 1:00. load(s) and rep(s) to comments. rest 1:00. rest Run (SS Thu.14. 3S Sun or T/TT): 5-15 x 100m on +/. efforts within 3-5 seconds spin/rest 3:00-4:00. spin/rest 3:00across all efforts 4:00. hold steady across all efforts distance steady across all efforts 4 . 3 rounds for time of: 6 Push Jerk 185/125 9 Lateral Burpees 12 Handstand Push ups 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Thu.2011. hold efforts within 3-5 Swim (SS Thu. hold distance Row (SS Thu): 3-7 x 4:00. 3S Sun or T/TT): 5-15 x Recovery 100m on +/. hold within 2-3 seconds 12 . spin/rest 1:00.D2/W10 ME: Push Press or Push Jerk Post exercise. 3S Fri): 5-15 x 75m all out. rest 3:00. hold 3:00. hold distance steady across all distance steady across all efforts efforts Row (SS Thu): 3-7 x 4:00. Compare to 6. 3S Sun or T/TT): 6-12 x 300m. rest 3:00. hold within 2-3 seconds Row (SS Thu): 6-12 x 375m. rest 1:00.D1/W10 5 . hold within 3-5 seconds Run (SS Thu. rest 3:00.1:45 (scale in :15 increments Choose ONE of the following sports: as needed). 3S Sun or T/TT): 6-12 x 300m.seconds 1:45 (scale in :15 increments as needed). 3S Sat or T/TT): 6-12 x 1M.SHORT INTERVALS . 3S Thu): 3-7 x 4:00. rest 1:00.3+ Hours Before or After CFE Strength & Conditioning WOD 3+ Hours Before or After CFE Strength & Choose ONE of the following sports: Conditioning WOD or Strength & Conditioning Swim (SS Thu. 3S Sat or T/TT): 6-12 x 1M.D1/W11 As many rounds as possible in 8:00 of: 7 Back Squats 225/150 7 Chest-to-Bar Pull ups Post rounds to comments. rest 1:00.SHORT INTERVALS . hold Bike (SS Thu. 5-10 minutes rest Work on flexibility from the Gymnastics WOD 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu.

rest 5:00. rest 5:00. hold efforts within 5-10 seconds 18 . effort within 2-3 seconds hold each effort within 2-3 seconds . hold efforts within 5-10 seconds 19 . hold efforts within 3-5 seconds Bike (SS Thu. 3S Fri): 3-7 x 5 min. hold efforts within 5-10 seconds C2 Row (SS Thu): 2-4 x 2k. 3S Thu or T/TT): 4-8 x Run (SS Thu.2:45 (scale in :15 as needed). rest 5:00. 1:00 rest. hold efforts within 5-10 seconds C2 Row (SS Thu): 2-4 x 2k. As many unbroken* rounds as possible in 12:00 of: 3 Thrusters. 3S Fri): 4-8 x 1k TT. 1:00 rest. 3:00-4:00 spin/rest.SHORT INTERVALS . 3S Sun or T/TT): 4-8 x 200m on +/2:45 (scale in :15 as needed). hold each C2 Row (SS Thu): 4-8 x 200m.D1/W12 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu. 1:00 rest. 1:00 200m. 3S Fri): 4-8 x 1k TT. 3S Sat or T/TT): 15-25 x 50m on Bike (SS Thu. 3S Thu or T/TT): 4-8 x 200m. spin 2M between Run (SS Thu. 3S Sat or T/TT): 15-25 x Recovery 50m on 0:45. hold highest average distance possible across all efforts Run (SS Thu. 3S Sat or T/TT): 2-4 x 1M.SHORT INTERVALS . hold highest average distance possible across all efforts Run (SS Thu. 3S Sat or T/TT): 2-4 x 1M. 135 pounds/95 pounds 21 Double Unders *Unbroken: Thrusters must be consecutive and double unders must be consecutive. hold each effort within 2rest. spin 0:45.D2/W12 DE: Barbell Rows Post loads and reps to comments. hold each effort within 2-3 seconds 3 seconds C2 Row (SS Thu): 4-8 x 200m. OFF 3+ Hours Before or After CFE Strength & Conditioning WOD 3+ Hours Before or After CFE Strength & Choose ONE of the following sports: Conditioning WOD or Strength & Conditioning Swim (SS Thu. rest 5:00. hold efforts within 3-5 seconds Bike (SS Thu. hold each effort within 2-3 seconds 2M between Bike (SS Thu. 3S Sun or T/TT): 4-8 x 200m on +/. 3:004:00 spin/rest. hold each effort within 2-3 Choose ONE of the following sports: seconds Swim (SS Thu.3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu. 3S Fri): 3-7 x 5 min.

TEMPO/TT . 3S Off) Bike: 10M T/TT (SS Sun. 3S TT Sat) 11 .TEMPO D1/W2 . 3S Tempo 90% Sun) Run: 5k T/TT (SS Sun.D1/W1 CrossFit: Off / or 5 rounds: 3 OHS 185/125 7 burpees Choose ONE of the Following Sports: Swim: 500 TT (SS Sun.Saturday 4 .

3S Off) Bike: 15M @ 90% of 10M TT pace (SS Sun.TEMPO/TT .Off or Helen: 3 Rounds for Time: Run 400m + 21 KBS @ 1. 3S OFF): 12M TT Run (SS Sun. 3S Sat): 800 m/y TT Bike (SS Sun.5 pood / 1 pood + 12 pull ups Choose ONE of the Following Sports: Swim: 800 @ 90% of 500m pace (SS Sun.D1/W4 . 3S Sun) Run: 5k @ 85% of 5k TT pace (SS Sun. 3S Sun): 5M @ 85% of 5k TT Pace 25 .D1/W3 OFF or 5 rounds for time of: 5 Deadlifts 275/185 15 Double Unders Choose ONE of the following sports: Swim (SS Sun.TEMPO/TT . 3S Sat) 18 .

TEMPO/TT . 3S Sun): 10k TT 2 .D1/W6 . 3S Sat): 20M @ 85% of 12M TT Pace Run: (SS Sun. 9 .TEMPO/TT DAY . 3S Sun followed by Bike LI or OFF): 500 m/y TT Bike (SS Sun.D1/W5 OFF or 15-12-9 for time of: Front Squats 155/105 Lateral Burpees GHD Sit-ups Choose ONE of the following sports: Swim (SS Sun.OFF or 5:00 AMRAP: 5 Squat Clean & Jerk 135/95 10 Ring Dips Rest 3:00 5:00 AMRAP: 10 Deadlifts 135/95 10 Double Unders 3+ Hours Before CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Sun. 3S OFF): 1000m @ 85% of 800m TT Pace Bike: (SS Sun. 3S Sun or Swim TT + Bike LI): 20M TT Run (SS Sun. 3S Sat): 5k @ 10k TT pace Post sport/times to comments.

5/1 pood CFE Strength & Conditioning Rest Day Choose ONE of the following sports: Swim (SS Sun.D1/W7 OFF or for time: 100m Farmer’s Walk 1.5/1 pood 50 Deadlifts 45% of 1RM 50 Burpees 100m Farmer’s Walk 1. 3S Sun): 10M TT Run (SS Sun. 3S Sun): 10M TT 23 . 3S Sat or Swim Tempo): 7M @ 95% of 10k TT pace 16 . 3S Sat or Bike Tempo): 1000m @ 95% of last 800m TT Bike (SS Sun.D1/W8 . 3S Sat or Run Tempo): 1000m @ 85% of 1000m TT pace Bike (SS Sun.TEMPO/TT DAY .OFF or 21-15-9 for time of: Handstand Push ups Ring Push ups Back Extensions Choose ONE of the following sports: Swim (SS Sun. 3S Sat or Swim Tempo): 20M @ 85% of 10M TT pace Run (SS Sun.TEMPO/TT DAY .

3S Off): 500m TT Bike (SS Sun. 3S Sun): 25M TT Run (SS Sun. Broad jumps are for distance (quality).D1/W9 OFF or as many rounds as possible in 7:00 of 10 Air Squats 15 AbMat Sit ups 20 Double Unders . burpees are as fast as possible. 3S Sat): 5k @ wk 7 10M TT pace C2 Row (SS Sun): 5k @ 10k TT pace 30 . CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Swim (SS Sun.3 rounds of: 7 Broad Jumps 12 Burpees AFAP Rest as needed between rounds.TEMPO/TT DAY .

3S Sat or Run Tempo): 15M @ 85% of 15M TT pace Run (SS Sun. 3S Sat or Bike Tempo): 24 x 5k @ 90% of 5k TT pace.TEMPO/TT DAY . 95/65 pounds Toes-to-Bar Ring Dips . hold each effort within 2:00-3:00 Run (SS Sun. hold efforts within 2:00-3:00 Row (SS Sun): 2-4 x 2k @ 90% of 2k TT pace.CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Swim (SS Sun. 3S Sat): 2-4 x 12M @ 10M TT pace. 3S Off): 1000m @ 85% of 800m TT pace Bike (SS Sun. hold efforts within 1:00-2:00 6 .TEMPO/TT DAY .D1/W11 21-15-9 reps for time of: Overhead Squat. 3S Sun): 800m TT Bike (SS Sun. 3S Sun): 10k TT Row (SS Sun): 8k TT 13 . 5:0010:00 rest between. spin/rest 5:00-10:00. 5:00-10:00 rest between.D1/W10 For time: 100 Double Unders 50 Burpees 50 Air Squats 100 Double Unders 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Sun.

3S Off): 3 x 10M @ wk 10 10M pace. hold each effort within 2:00-3:00 C2 Row (SS Sun): 3 x 2k @ 5k TT pace. 5:00-10:00 spin/rest. 3S Sun or Bike TT): 5k15k TT C2 Row (SS Sun): 2k-10k TT . 3+ Hours Before CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Sun. Post number of rounds per set to comments. 3S Sat): 800m @ 5 sec slower per 100m than 500m TT pace Bike (SS Sun.TEMPO/TT DAY .D1/W12 OFF or 5 sets of As many rounds as possible in 30 seconds: 3 Burpees 5 KB Swings Rest 1:00 between rounds.CFE Strength & Conditioning WOD Rest Day Choose ONE of the following sports: Swim (SS Sun. 5:00-10:00 rest. hold each effort within 3:00-4:00 Run (SS Sun. 2:00-3:00 rest. 3S Sun): 500m TT Bike (SS Sun. 3S Sat): 3 x 5k @ 10k TT pace. 3S Sun or Run TT): 10M30M TT Run (SS Sun. hold each effort within 1:00-2:00 20 .

3S Off) 12 - .Sunday How this new schedule works: Workouts will post on a 7 day schedule as if it were a single sport (SS) or multi sport (3S) athlete w/ the ability to do one short interval (SI) per week and one long interval (LI) per week per sport and or an added Stamina (Tempo/TT) on Saturday and or Sunday.TEMPO/TT . You will not offend us. This is how most athletes (novice to pro) are training following this program.D2/W1 Swim: 500 TT (SS Sun. Each sport will be labeled as to which day you should follow. MAY/JUNE Str CF Endurance 5 . Feel free to mix it back up any way you like.

SHORT INTERVALS . 7. 5. Usually 2 reps at 50-70% (not limited to these) done as fast as possible. You may choose to utilize bands. Most of these workouts are intended to be less than 10-15 min with lots of intensity (but NOT limited too these time domains).D2/W1 30 . We will not post WODs each day.LONG INTERVALS .Monday Strength: If you feel you would like more. low position start) 5-10 min rest 3 Rounds for time rest 120sec between each of the sets 15 GHD Sit Ups 15 GHD Glute Ham Raises 50m sled PULL (90lb/60) 12 min AMRAP 5 Chest to Bar Pulls (C2B) 3 Thruster – 135/95 25 Double Unders Swim: 10-20 x 50 on 1 min (SS Tues.D1/W1 ME: Good Mornings (wide stance. Usually consisting of working to a 2 rep max. time domain. Both the Strength and CrossFit will be referred to as CFE Strength & Conditioning. boards.D2/W2 Weighted Vest (20lbs – 50lbs / 10lbs – 25lbs) 10Min “Cindy” AMRAP: 5 pull ups + 10 push ups + 15 squats 3+ Hours Before or After CFE Strength & Conditioning WOD Swim: 3 – 6 x 200 w/ 90sec rest (SS Tues. boxes. We will not post workouts each day. DE: Dynamic Effort. If you feel you can get a 1RM PR then do so.D1/W2 DE: Push Press 5-10 min rest CrossFit: 3. sometimes just time standards. ME: Max Effort. chains. Scaling is a MUST for the intention of sticking to standards of movement. have a lack of. if not. If you are weak sauce in one of the 10 general physical skills (see CrossFit Journal!) specific movement / exercise. 3S Mon) 13 - 14 - . 3 reps of Hand Stand Push ups Toes to Bar Ring Dips Power Snatch 135/95 7 . 7. or whatever your little heart desires to mix it up and add to either of these.LONG INTERVALS . period. Think of a ball bouncing off the floor. Follow as close to prescription as possible. it is not necessary. focus on this just until you are good at it. 9. 3S Mon) 6 . 31 . This means you get more involved. or need more work in strength training this will post 3 days a week.SHORT INTERVALS . 5. Remember ME is Max effort and DE is Dynamic and for speed! Tuesday CrossFit: Will post 4-6 days per week.

1 . Short Intervals (SI). Tempo/Time Trials (T/TT). If you want to row/C2 add 25 meters to every 100m on the run. if you are weak in a specific area (i. Long interval (LI). 100m forward immediately into 100 double unders 50 GHD Sit ups 30 KB swings 2 pood/1. Separate as we have designed. That simple. Again. as this is about progression. not destruction.5 pood 20 box jumps 20″/18″ 15 - . short intervals like 100m300m.Wednesday Endurance WOD: Will post as stated above as 3 different WODs throughout the week. or longer intervals 3 min – 5 min) you should focus on this until you make progress. scale it back.MID WEEK 2 ME: Sumo Deadlift 5-10 min rest… Run: 4 x 100m backward. The interval cycles will repeat either 2 or 3 days per week.e.MID WEEK 1 ME: Strict Press “Diane” 21 – 15 – 9 reps for time of: Deadlift 225/150 Hand Stand Push Ups 8 .. If you can NOT keep up with the demand. or to what fits your schedule.

2 . you are not following this site as intended.D1/W2 10 - OFF. There is more work involved here than just lacing up your shoes and running 2-3 hrs at a time. Period. or wod of choice < 10 min Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs. or wod of choice < 8 min Swim (SS Th): 15 – 25 x 50 on 1 min 16 - 17 - .LONG INTERVALS . cool downs) based movements.SHORT INTERVALS .D2/W1 Strength: DE: Good Mornings 5 – 10 min rest… 50%-70% of your Good Morning 1RM and perform 12×2 or 8×3 on 90 seconds to 30 seconds rest. 3S Friday) 9 . Everything you do here should involve technique training and warm up.D1/W1 3 . Goal is SPEED OFF. running.LONG INTERVALS . doing skill based work for each and every sport including strength.Thursday Friday Skill: If you are not warming up properly. or gymnastics (these are examples.

D1/W1 CrossFit: Off / or 5 rounds: 3 OHS 185/125 7 burpees 11 - 18 - .Saturday 4 .TEMPO/TT .

Each sport will be labeled as to which day you should follow. You will not offend us. Feel free to mix it back up any way you like. This is how most athletes (novice to pro) are training following this program.TEMPO/TT . MAY/JUNE Str CF End 5 .Sunday How this new schedule works: Workouts will post on a 7 day schedule as if it were a single sport (SS) or multi sport (3S) athlete w/ the ability to do one short interval (SI) per week and one long interval (LI) per week per sport and or an added Stamina (Tempo/TT) on Saturday and or Sunday.D2/W1 .

TEMPO/TT . 3S Sun) 19 .TEMPO/TT .D2/W3 Choose ONE of the following sports: Bike (SS Sun.Bike: 10M T/TT (SS Sun.D2/W2 Choose ONE of the Following Sports: Bike: 15M @ 90% of 10M TT pace (SS Sun.D2/W4 . 3S OFF): 12M TT JULY 26 .TEMPO . 3S Tempo 90% Sun) 12 .

D1/W5 Choose ONE of the following sports: Bike (SS Sun.TEMPO/TT . 3S Sun or Swim TT + Bike LI): 20M TT 10 . 3S Sat): 20M @ 85% of 12M TT Pace 3 .TEMPO/TT DAY .3+ Hours Before CFE Strength & Conditioning WOD Bike: (SS Sun.D2/W6 .

TEMPO/ TT DAY . 3S Sat or Bike Tempo): 1000m @ 95% of last 800m TT Bike (SS Sun.Choose ONE of the following sports: Bike (SS Sun.TEMPO/TT DAY .D2/W8 . 3S Sun): 10M TT 24 .D2/W7 CFE Strength & Conditioning Rest Day Choose ONE of the following sports: Swim (SS Sun. 3S Sat or Swim Tempo): 20M @ 85% of 10M TT pace Run (SS Sun. 3S Sun): 10M TT 17 .

TEMPO/TT DAY . 3S Sun): 25M TT AUG 31 .D2/W10 . 3S Sat or Run Tempo): 15M @ 85% of 15M TT pace 7 .CFE Strength & Conditioning WOD Rest Day Bike (SS Sun.TEMPO/TT DAY .D2/W9 CFE Strength & Conditioning WOD Rest Day Bike (SS Sun.

D2/W11 CFE Strength & Conditioning WOD Rest Day Bike (SS Sun. 3S Sun or Run TT): 10M-30M TT . spin/rest 5:00-10:00.3+ Hours Before or After CFE Strength Bike (SS Sun. hold each effort within 3:004:00 21 . 3S Sat): 2-4 x 12M @ 10M TT pace. 3S Off): 3 x 10M @ wk 10 10M pace. hold each effort within 2:003:00 14 .D2/W12 CFE Strength & Conditioning WOD Rest Day or Strength & Conditioning Recovery Bike (SS Sun. 5:00-10:00 spin/rest.TEMPO/TT DAY .TEMPO/TT DAY .

3 reps of Hand Stand Push ups Toes to Bar Ring Dips Power Snatch 135/95 7 . 7. We will not post workouts each day.D1/W2 DE: Push Press 5-10 min rest CrossFit: 3.D2/W1 ME: Good Mornings (wide stance. This means you get more involved. if not.SHORT INTERVALS . Both the Strength and CrossFit will be referred to as CFE Strength & Conditioning. If you are weak sauce in one of the 10 general physical skills (see CrossFit Journal!) specific movement / exercise. Usually consisting of working to a 2 rep max.Monday Strength: If you feel you would like more. period. chains. Usually 2 reps at 50-70% (not limited to these) done as fast as possible.D2/W2 Weighted Vest (20lbs – 50lbs / 10lbs – 25lbs) 10Min “Cindy” AMRAP: 5 pull ups + 10 push ups + 15 squats . 5. Think of a ball bouncing off the floor. Most of these workouts are intended to be less than 10-15 min with lots of intensity (but NOT limited too these time domains). time domain. focus on this just until you are good at it. 9. DE: Dynamic Effort. If you feel you can get a 1RM PR then do so. 7. boxes. Remember ME is Max effort and DE is Dynamic and for speed! Tuesday CrossFit: Will post 4-6 days per week. 3S Wed) 6 . We will not post WODs each day. sometimes just time standards. boards.SHORT INTERVALS . 30 . 5. or whatever your little heart desires to mix it up and add to either of these. ME: Max Effort. it is not necessary. or need more work in strength training this will post 3 days a week.LONG INTERVALS . Scaling is a MUST for the intention of sticking to standards of movement.D1/W1 31 . have a lack of.LONG INTERVALS . You may choose to utilize bands. Follow as close to prescription as possible. low position start) 5-10 min rest 3 Rounds for time rest 120sec between each of the sets 15 GHD Sit Ups 15 GHD Glute Ham Raises 50m sled PULL (90lb/60) 12 min AMRAP 5 Chest to Bar Pulls (C2B) 3 Thruster – 135/95 25 Double Unders Bike: 10-15 x 1/4M on 1 min (SS Tues.

3S Wed): 3 – 6 x 4:00.SHORT INTERVALS .D1/W5 ME: Good Morning (Narrow Stance) 5-10 minutes Rest 28 .D2/W5 .D1/W3 DE: Sumo Deadlift 5-10 minutes rest 5 rounds for time of: As many rounds as possible in 8:00 of: 5 Clean and Jerk 155/105 15 KB Swings 1.0 pood 25 Push ups 7 Back Squats (225/150) 7 Chest-to-Bar Pull ups (C2B) 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Bike (SS Tue. hold avg.D1/W4 ME: Floor Press 5-10 minutes rest 21 .SHORT INTERVALS . watts/distance of last week’s 4:00 TTs or better 27 .D2/W3 4 rounds each for time of: 9-6-3 for time of: Push Jerk 185/125 Dead Hang Pull ups 3 Power Cleans 185/125 10 Burpees Rest 4:30 between rounds 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Tue.SHORT INTERVALS . spin/rest 4:00.D2/W4 14 .SHORT INTERVALS .5 pood/1.3+ Hours Before or After CFE Strength & Conditioning WOD Bike: 3 – 6 x 2M w/ 2 min spin/rest between (SS Tues) 13 .LONG INTERVALS . 3S Wed): 6 x 1M.LONG INTERVALS . 2:00 spin/rest Maintain splits within 3-5 seconds 20 .

SHORT INTERVALS . hold within 3-5 seconds 4 . 3S Wed): 6 – 10 x 1k.D1/W6 5 . rest 35 seconds. 12 . 3S Wed): 3 x (1/2M.LONG INTERVALS .D1/W7 DE: Sumo Deadlift 5-10 minutes rest .SHORT INTERVALS . rest/spin 2:00.“Annie” 50-40-30-20-10 for time of: Double Unders Sit ups 12-15-21-15-12 for time of: Box Jumps 24″/20″ Handstand Push Ups Deadlifts 185/125 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Tue. For example. Rest the exact time it takes to complete each distance in a set. etc. rest 75 seconds. run 400m in 75 seconds. 1M. 2M) Work:Rest ratio of 1:1.D2/W7 11 . run 200m in 35 seconds.LONG INTERVALS .D2/W6 DE: Bench Press 5-10 minutes rest 5 rounds each for time of: “Cindy” As many rounds as possible in 20 minutes of: 5 Pull ups 10 Push ups 15 Squats 3 Front Squats 70% 1RM 6 Box Jumps 30″/24″ Row 9 cals Rest 5:00 between each round 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: “Tosh” Bike (SS Tue.

spin/rest 2:00. 5-10 minutes rest 19 .SHORT INTERVALS .LONG INTERVALS . spin/rest 5:00 25 .For time: Row 1000m 50 Thrusters 45# 40 Hand-Release Push ups 30 KB Swings 1. spin/rest 1:30.SHORT INTERVALS .5/1 pood 20 Burpees 10 Pull ups Row 1000m 3 rounds for time of: 50 Double Unders 21 KB Swings 1. 3S Wed): 2-5 x 5k TT. .5/1 pood 15 OHS 75% 1RM 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. 3S Wed): 2-4 x 1k.LONG INTERVALS .D2/W8 For time: As many rounds as possible in 10:00 of: 20 Push ups 10 Handstand Push ups 5 Push Jerk 65% of 1RM 4 Rope Climbs 15′ 100 Double Unders 4 Rope Climbs 15′ 100 Double Unders 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. hold within 3-5 seconds 18 .D1/W9 26 . then follow with 2-4 x 2k.D2/W9 ME: Good Morning (Wide Stance) Post load(s) and rep(s) to comments.D1/W8 ME: Bench Press Post load(s) to comments. hold within 3-5 seconds.

D1/W10 DE: Chin ups Post load(s) and rep(s) to comments. who was killed in Afghanistan June 2005 3 rounds for time of: 9 Hang Power Clean 155/115 12 Box Jumps 24″/20″ 15 KB Swings 2/1. VA.5 pood 21-15-9 for time of: Handstand Push ups Ring Dips Push ups 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. 5-10 minutes rest 2 . hold highest distance possible across efforts 8 . 3S Wed): 3-7 x 2k. 3S Wed): 3-7 x 5 min.SHORT INTERVALS .LONG INTERVALS .D2/W10 5 rounds each for time of: As many rounds as possible in 12:00 of: 12 Ring Dips 9 Overhead Squats 135 pounds/95 pounds 12 Box Jumps 24″/20″ 9 Thrusters 95/65 12 Pull ups Row 15 calories Rest 3:00 between rounds 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. 30. hold within 3-5 seconds 1 . of Little Creek. 5-10 minutes rest For time: 30 Box Jumps 20″/18″ Walking Lunge. 1:30 spin/rest. spin/rest 3:00-4:00. 40 steps 50 Pull ups 60 Ring Push ups 70 AbMat Sit ups 80 Air Squats 21-15-9 reps for time of: Burpees Back Extensions Front Squats 155/115 .SHORT INTERVALS .LONG INTERVALS .D2/W11 DE: Sumo Deadlift Post load(s) and rep(s) to comments.D1/W11 9 .“JT” In honor of Petty Officer 1st Class Jeff Taylor.

spin/rest 2:00 15 . 16 . 275/185 pounds 10 Burpees 8:00 time limit.3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue.LONG INTERVALS . 3S Wed): 3-5 x 5k. load(s) and rep(s) to comments. 3S Wed): 3-7 x 1k TT. spin 1M or rest 5:00 between. hold each effort within 510 seconds .LONG INTERVALS . 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. Post time to comments.D1/W12 ME: Pull ups Post type of pull up.D2/W12 5 rounds for time of: 5 Deadlifts.

Separate as we have designed.5 pood 20 box jumps 20″/18″ . 100m forward immediately into 100 double unders 50 GHD Sit ups 30 KB swings 2 pood/1. If you want to row/C2 add 25 meters to every 100m on the run. 1 .Wednesday Endurance WOD: Will post as stated above as 3 different WODs throughout the week. as this is about progression. if you are weak in a specific area (i. Again.MID WEEK 2 ME: Sumo Deadlift 5-10 min rest… Run: 4 x 100m backward. not destruction. scale it back. or longer intervals 3 min – 5 min) you should focus on this until you make progress.e. That simple.MID WEEK 1 ME: Strict Press “Diane” 21 – 15 – 9 reps for time of: Deadlift 225/150 Hand Stand Push Ups 8 . The interval cycles will repeat either 2 or 3 days per week. Long interval (LI). short intervals like 100m300m. Short Intervals (SI). or to what fits your schedule.. Tempo/Time Trials (T/TT). If you can NOT keep up with the demand.

MID WEEK 4 DE: Box Squats 5-10 minutes rest As many rounds as possible in 20:00 of: 9 Pull ups 12 Push Press 95/65 50m Farmer’s Walk 1.MID WEEK 5 ME: Push Press 5 – 10 minutes rest .0 pood 29 .5/1.15 .MID WEEK 3 DE: Barbell Rows 5-10 minutes rest 4 rounds for time of: 9 Lateral Burpees 15 Box Jumps 24″/20″ Row 500m 22 .

MID WEEK 7 DE: Barbell Row 5-10 minutes rest .MID WEEK 6 ME: Sumo Deadlift 5-10 minutes rest 5-4-3-2-1 for time of: Squat Clean 75% 1RM Lateral Burpees Post time to comments.“Grace” 30 reps for time of: Clean & Jerk 135/95 6 . 13 .

MID WEEK 9 ME: Weighted Towel Pull ups Post load(s) and rep(s) to comments. 5-10 minutes rest 5 sets of 3:00 AMRAP: 5 Burpees 7 Box Jumps 24″/20″ 9 Power Cleans 135/95 Rest 1:00 between sets 27 . .As many rounds as possible in 12:00 of: 15 Push ups 15 Box Jumps 24″/20″ 15 Toes to Bar 20 .MID WEEK 8 DE: Box Squat Post load(s) and rep(s) to comments.

of: Sprint 100m Bear Crawl 50m Sled Pull 50m.MID WEEK 11 DE: Press Post load(s) and rep(s) to comments. 5-10 minutes rest As many rounds as possible in 8:00 of: 3 Deadlifts at 75% of 1RM 7 KB Swings 2/1.As many rounds as possible in 10:00 of: 1 Rope Climb 15′ 3 Deadlifts 275 5 Chest-to-Bar (C2B) Pull ups 3 . 5 rounds. 90/60 Rest 1:00 between rounds.5 pood 10 . each for time. Post time per round to comments.MID WEEK 10 ME: Sumo Deadlift Post load(s) and rep(s) to comments. .

2. 10! (10. 8. 1. reps) for time of: Push Press. 7…3.MID WEEK 12 DE: Front Squat Post loads and reps to comments. 24″/20″ Toes to Bar 24 - . 9. 95/65 pounds Box Jumps.17 .

D1/W2 10 . doing skill based work for each and every sport including strength. OFF. 5 power cleans 135/95. Friday 2 . you are not following this site as intended. cool downs) based movements.LONG INTERVALS . There is more work involved here than just lacing up your shoes and running 2-3 hrs at a time. repeat 8 times. running.D1/W1 3 .LONG INTERVALS . Goal is SPEED OFF. 5 burpees you have 90 seconds to get as many rounds as possible of the above exercises and then rest 90 seconds.D2W2 ME: Chin ups 5-10 min rest… 8 x AMRAP 90″ on : 90″ off 5 pull ups. or wod of choice < 8 min . Everything you do here should involve technique training and warm up. 3S Sun or T/TT) 9 . Period.Thursday Skill: If you are not warming up properly. or gymnastics (these are examples.D2/W1 Strength: DE: Good Mornings 5 – 10 min rest… 50%-70% of your Good Morning 1RM and perform 12×2 or 8×3 on 90 seconds to 30 seconds rest. or wod of choice < 10 min Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday.SHORT INTERVALS .SHORT INTERVALS .

spin/rest 4:00 23 .LONG INTERVALS . spin/rest 90 seconds. 3S Fri): 3 – 6 x 4:00 TT.5 pood 20 Push ups OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thur.D1/W3 17 .5 pood 15 Toes-to-Bar (T2B) OFF or 10:00 Gymnastics Skill Work 3+ hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery Bike (SS Thurs.LONG INTERVALS .D2/W4 DE: Press 5 – 10 minutes rest As many rounds as possible in 15:00 of: 3 15′ Rope Climbs 10 KB Swings 2/1.SHORT INTERVALS .D2/W3 ME: Front Squat (Wide Stance) 5-10 minutes rest 10:00 AMRAP: 10 GHD Sit-ups 10 Goblet Squats 2 pood/1.SHORT INTERVALS .LONG INTERVALS .D1/W4 24 .Bike (SS Th.D2/W5 DE: Good Morning (Wide Stance) .LONG INTERVALS . 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min 16 .D1/W5 1 . hold within 3-5 seconds 30 . 3S Sat or T/TT ): 4 – 8 x 1M.

3S Sun or T/TT): 2 – 5 x 5:00 @ 95% of 4:00 TT pace. 8 .D2/W7 ME: Front Squat 5-10 minutes rest .D1/W7 15 . rest/spin 2:00. hold within 3-5 seconds 14 .SHORT INTERVALS . spin/rest 4:00. hold within 3-5 seconds Bike (SS Thu. rest 1:30. As many rounds as possible in 10 minutes of: 5 Hang Power Cleans 95/65 10 Pull ups 20 Double Unders Post rounds to comments.0 3:00 Active Rest 3:00 Box Jumps 20″ 3:00 Active Rest 3:00 KB Push Press 1. hold within 3-5 seconds Post sport/times to comments. 3S Sun or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace.LONG INTERVALS .SHORT INTERVALS .D2W6 ME: Pull ups 5-10 minutes rest Post type of pull up.5/1.LONG INTERVALS . 7 . load(s) and/or rep(s) to comments.5/1. hold within 3-5 seconds. 3S Sat or T/TT): 4-8 x 400m. OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu.OFF or 10:00 Gymnastics Skill Work 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Bike (SS Thu.D1/W6 3:00 AMRAP KB Swings 1. 3S Fri): 10-20 x 50m on 0:45.0 3:00 Active rest 3:00 Row for calories Post numbers for each AMRAP to comments. then follow 1k efforts with 1 x 1k TT Run (SS Thu.

3S Fri): 3-6 x 2M.SHORT INTERVALS .“Fran” 21-15-9 for time of: Thrusters 95/65 Pull ups OFF or Gymnastics WOD skill work 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thu. spin/rest 3:00.LONG INTERVALS . spin/rest 2:00. load(s).D2/W8 DE: Dips (Ring or Bar) Post type of dips. As many rounds as possible in 15:00 of: Spend at least 15 minutes working your “business” using the MobilityWOD 10 Back Squats 135/95 15 KB Swings 1. hold within 3-5 seconds 28 . 3S Sun or T/TT): 4-7 x 2k.SHORT INTERVALS . 5-10 minutes rest .5/1 pood 20 GHD Sit ups 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thu.D1/W8 22 .D1/W9 29 .LONG INTERVALS . hold within 3-5 seconds 21 .D2/W9 DE: Good Morning (Wide Stance) Post load(s) and rep(s) to comments. and rep(s) to comments.

SHORT INTERVALS . 3S Sat or T/TT): 6-12 x 1M. 3 rounds for time of: 6 Push Jerk 185/125 9 Lateral Burpees 12 Handstand Push ups Work on flexibility from the Gymnastics WOD 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thu. spin/rest 3:004:00.LONG INTERVALS . 5-10 minutes rest As many rounds as possible in 8:00 of: 7 Back Squats 225/150 7 Chest-to-Bar Pull ups Post rounds to comments. 3S Fri): 3-6 x 5:00.SHORT INTERVALS .2011. 1 reps) for time of: Front Squat 135/95 Push Jerk 135/95 Toes to Bar OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thu.D2/W10 ME: Push Press or Push Jerk Post exercise. 8. Compare to 6.10! (10. 2.14. OFF or 10:00 of Muscle Up skill work .D1/W11 12 . 9. load(s) and rep(s) to comments. hold within 3-5 seconds 11 .D2/W11 ME: Back Squat Post load(s) and rep(s) to comments.D1/W10 5 . 7…3. hold distance steady across all efforts 4 . spin/rest 1:00.LONG INTERVALS .

3S Fri): 3-7 x 5 min. 3:00-4:00 spin/rest. spin 2M between 25 - 26 - . 3S Fri): 4-8 x 1k TT.SHORT INTERVALS .3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thu.SHORT INTERVALS . 135 pounds/95 pounds 21 Double Unders *Unbroken: Thrusters must be consecutive and double unders must be consecutive. OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thu.D2/W12 DE: Barbell Rows Post loads and reps to comments. As many unbroken* rounds as possible in 12:00 of: 3 Thrusters.D1/W12 19 . hold highest average distance possible across all efforts 18 .

TEMPO/TT .5 pood / 1 pood + 12 pull ups .TEMPO D1/W2 Off or Helen: 3 Rounds for Time: Run 400m + 21 KBS @ 1.D1/W1 CrossFit: Off / or 5 rounds: 3 OHS 185/125 7 burpees 11 .Saturday 4 .

D1/W4 OFF or 5:00 AMRAP: 5 Squat Clean & Jerk 135/95 10 Ring Dips Rest 3:00 5:00 AMRAP: 10 Deadlifts 135/95 10 Double Unders 2 .TEMPO/TT .TEMPO/TT .18 .TEMPO/TT .D1/W3 OFF or 5 rounds for time of: 5 Deadlifts 275/185 15 Double Unders 25 .D1/W5 .

TEMPO/TT DAY .D1/W7 .OFF or 15-12-9 for time of: Front Squats 155/105 Lateral Burpees GHD Sit-ups 9 .TEMPO/TT DAY . 3S Sat or Swim Tempo): 7M @ 95% of 10k TT pace 16 . 3S Sat or Run Tempo): 1000m @ 85% of 1000m TT pace Bike (SS Sun.D1/W6 OFF or 21-15-9 for time of: Handstand Push ups Ring Push ups Back Extensions Choose ONE of the following sports: Swim (SS Sun. 3S Sun): 10M TT Run (SS Sun.

D1/W8 3 rounds of: 7 Broad Jumps 12 Burpees AFAP Rest as needed between rounds.5/1 pood 50 Deadlifts 45% of 1RM 50 Burpees 100m Farmer’s Walk 1. 3S Sat or Bike Tempo): 1000m @ 95% of last 800m TT Bike (SS Sun.OFF or for time: 100m Farmer’s Walk 1. Broad jumps are for distance (quality).TEMPO/TT DAY . burpees are as fast as possible. 3S Sat or Swim Tempo): 20M @ 85% of 10M TT pace Run (SS Sun.5/1 pood CFE Strength & Conditioning Rest Day Choose ONE of the following sports: Swim (SS Sun.D1/W9 . 3S Sun): 10M TT 23 .TEMPO/TT DAY . 30 .

D1/W11 21-15-9 reps for time of: Overhead Squat.D1/W10 For time: 100 Double Unders 50 Burpees 50 Air Squats 100 Double Unders 13 .TEMPO/TT DAY . 95/65 pounds Toes-to-Bar Ring Dips .OFF or as many rounds as possible in 7:00 of 10 Air Squats 15 AbMat Sit ups 20 Double Unders 6 .TEMPO/TT DAY .

20 .D1/W12 OFF or 5 sets of As many rounds as possible in 30 seconds: 3 Burpees 5 KB Swings Rest 1:00 between rounds. Post number of rounds per set to comments. 27 - .TEMPO/TT DAY .

TEMPO/TT .Sunday How this new schedule works: Workouts will post on a 7 day schedule as if it were a single sport (SS) or multi sport (3S) athlete w/ the ability to do one short interval (SI) per week and one long interval (LI) per week per sport and or an added Stamina (Tempo/TT) on Saturday and or Sunday. Feel free to mix it back up any way you like. MAY/JUNE Str CF End 5 . You will not offend us. This is how most athletes (novice to pro) are training following this program.D2/W1 . Each sport will be labeled as to which day you should follow.

Run: 5k T/TT (SS Sun.TEMPO . 3S TT Sat) 12 .D2/W4 JULY .TEMPO/TT . 3S Sat) 19 .D2/W3 Choose ONE of the following sports: Run (SS Sun. 3S Sun): 5M @ 85% of 5k TT Pace 26 .TEMPO/TT .D2W2 Choose ONE of the Following Sports: Run: 5k @ 85% of 5k TT pace (SS Sun.

D1/W5 Choose ONE of the following sports: Run (SS Sun. 10 .TEMPO/TT . 3S Sat): 5k @ 10k TT pace Post sport/times to comments.3+ Hours Before CFE Strength & Conditioning WOD Run: (SS Sun. 3S Sun): 10k TT 3 .D2/W6 .TEMPO/TT DAY .

3S Sun): 10M TT 24 .TEMPO/ TT DAY . 3S Sat or Swim Tempo): 7M @ 95% of 10k TT pace 17 .D2/W7 CFE Strength & Conditioning Rest Day Choose ONE of the following sports: Run (SS Sun.TEMPO/TT DAY .D2/W9 . 3S Sat): 5k @ wk 7 10M TT pace AUG 31 .TEMPO/TT DAY .D2/W8 CFE Strength & Conditioning WOD Rest Day Run (SS Sun.Choose ONE of the following sports: Run (SS Sun.

5:00-10:00 rest between.D2/W11 .CFE Strength & Conditioning WOD Rest Day Run (SS Sun.TEMPO/TT DAY . 3S Sun): 10k TT 14 .TEMPO/TT DAY .D2/W10 3+ Hours Before or After CFE Strength Run (SS Sun. 3S Sat or Bike Tempo): 2-4 x 5k @ 90% of 5k TT pace. hold efforts within 2:00-3:00 7 .

3S Sat): 3 x 5k @ 10k TT pace. 5:0010:00 rest.D2/W12 3+ Hours Before CFE Strength & Conditioning WOD Run (SS Sun.CFE Strength & Conditioning WOD Rest Day Run (SS Sun.TEMPO/TT DAY . 3S Sun or Bike TT): 5k-15k TT . hold each effort within 2:00-3:00 21 .

If you feel you can get a 1RM PR then do so. Scaling is a MUST for the intention of sticking to standards of movement. 7.D2/W2 Weighted Vest (20lbs – 50lbs / 10lbs – 25lbs) 10Min “Cindy” AMRAP: 5 pull ups + 10 push ups + 15 squats . it is not necessary. Follow as close to prescription as possible. period. 7. if not.LONG INTERVALS . ME: Max Effort. 5.SHORT INTERVALS . Think of a ball bouncing off the floor.LONG INTERVALS .D1/W2 DE: Push Press 5-10 min rest CrossFit: 3. focus on this just until you are good at it. 3 reps of Hand Stand Push ups Toes to Bar Ring Dips Power Snatch 135/95 Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues) 7 . time domain. low position start) 5-10 min rest 3 Rounds for time rest 120sec between each of the sets 15 GHD Sit Ups 15 GHD Glute Ham Raises 50m sled PULL (90lb/60) 12 min AMRAP 5 Chest to Bar Pulls (C2B) 3 Thruster – 135/95 25 Double Unders 6 . or need more work in strength training this will post 3 days a week. Most of these workouts are intended to be less than 10-15 min with lots of intensity (but NOT limited too these time domains). or whatever your little heart desires to mix it up and add to either of these. We will not post workouts each day. If you are weak sauce in one of the 10 general physical skills (see CrossFit Journal!) specific movement / exercise. 5. 9. chains.D1/W1 31 . have a lack of. Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Usually consisting of working to a 2 rep max.SHORT INTERVALS . DE: Dynamic Effort. 30 . You may choose to utilize bands. Both the Strength and CrossFit will be referred to as CFE Strength & Conditioning.D2/W1 ME: Good Mornings (wide stance. Remember ME is Max effort and DE is Dynamic and for speed! Tuesday CrossFit: Will post 4-6 days per week.Monday Strength: If you feel you would like more. We will not post WODs each day. boards. This means you get more involved. sometimes just time standards. boxes.

LONG INTERVALS .D2/W3 13 .SHORT INTERVALS .D1/W4 ME: Floor Press 5-10 minutes rest 4 rounds each for time of: 9-6-3 for time of: Push Jerk 185/125 Dead Hang Pull ups 3 Power Cleans 185/125 10 Burpees Rest 4:30 between rounds 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Run (SS Tue.D2/W5 27 .3+ Hours Before or After CFE Strength & Conditioning WOD Run: 3 – 6 x 800m w/ 3 min rest (SS Tues.5 pood/1.SHORT INTERVALS .LONG INTERVALS . 3S Tue): 6-12 x 200m. hold within 3-5 seconds 28 .D1/W5 ME: Good Morning (Narrow Stance) 5-10 minutes Rest .0 pood 25 Push ups 7 Back Squats (225/150) 7 Chest-to-Bar Pull ups (C2B) 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Run (SS Tue. 90 seconds rest Maintain splits within 3-5 seconds 21 .SHORT INTERVALS .D2/W4 20 . 3S Tues) 14 . 3S Tue): 2 – 4 x 1000m. rest 3:00.SHORT INTERVALS .D1/W3 DE: Sumo Deadlift 5-10 minutes rest 5 rounds for time of: As many rounds as possible in 8:00 of: 5 Clean and Jerk 155/105 15 KB Swings 1.

“Annie” 50-40-30-20-10 for time of: Double Unders Sit ups 12-15-21-15-12 for time of: Box Jumps 24″/20″ Handstand Push Ups Deadlifts 185/125 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Tue. Rest the exact time it takes to complete each distance in a set.SHORT INTERVALS .5/1 pood 20 Burpees 10 Pull ups Row 1000m 3 rounds for time of: 50 Double Unders 21 KB Swings 1. hold within 3-5 seconds 5 . 600m) Work:Rest ratio of 1:1. run 200m in 35 seconds.D1/W6 DE: Bench Press 5-10 minutes rest 5 rounds each for time of: “Cindy” As many rounds as possible in 20 minutes of: 5 Pull ups 10 Push ups 15 Squats 3 Front Squats 70% 1RM 6 Box Jumps 30″/24″ Row 9 cals Rest 5:00 between each round 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: “Tosh” Run (SS Tue. etc. 400m. run 400m in 75 seconds.5/1 pood 15 OHS 75% 1RM . rest 75 seconds. rest 2:00.D2/W7 11 . For example.D1/W7 DE: Sumo Deadlift 5-10 minutes rest For time: Row 1000m 50 Thrusters 45# 40 Hand-Release Push ups 30 KB Swings 1. rest 35 seconds. 3S Tue): 4 – 8 x 400m. 12 .LONG INTERVALS .D2/W6 4 .SHORT INTERVALS .LONG INTERVALS . 3S Tue): 3 x (200m.

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Tue, 3S Tue): 4-8 x 400m, rest 1:30, hold within 3-5 seconds 19 - LONG INTERVALS - D2/W8

18 - LONG INTERVALS - D1/W8 ME: Bench Press Post load(s) to comments. 5-10 minutes rest

For time: As many rounds as possible in 10:00 of: 20 Push ups 10 Handstand Push ups 5 Push Jerk 65% of 1RM 4 Rope Climbs 15′ 100 Double Unders 4 Rope Climbs 15′ 100 Double Unders 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue, 3S Tue): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets 25 - SHORT INTERVALS - D1/W9 26 - SHORT INTERVALS - D2/W9

ME: Good Morning (Wide Stance) Post load(s) and rep(s) to comments. “JT” In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 3 rounds for time of: 9 Hang Power Clean 155/115 12 Box Jumps 24″/20″ 15 KB Swings 2/1.5 pood 21-15-9 for time of: Handstand Push ups Ring Dips Push ups 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue, 3S Tue): 4-8 x 400m TT, 3:004:00 rest 1 - LONG INTERVALS - D1/W10 2 - LONG INTERVALS - D2/W10

DE: Chin ups Post load(s) and rep(s) to comments. 5-10 minutes rest 5 rounds each for time of: As many rounds as possible in 12:00 of: 12 Ring Dips 9 Overhead Squats 135 pounds/95 pounds 12 Box Jumps 24″/20″ 9 Thrusters 95/65 12 Pull ups Row 15 calories Rest 3:00 between rounds 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue, 3S Tue): 3-6 x 1200m, 2:003:00 rest, hold within 3-5 seconds 8 - SHORT INTERVALS - D1/W11 DE: Sumo Deadlift Post load(s) and rep(s) to comments. 5-10 minutes rest For time: 30 Box Jumps 20″/18″ Walking Lunge, 40 steps 50 Pull ups 60 Ring Push ups 70 AbMat Sit ups 80 Air Squats 9 - SHORT INTERVALS - D2/W11

21-15-9 reps for time of: Burpees Back Extensions Front Squats 155/115 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue, 3S Tue): 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds

15 - LONG INTERVALS - D1/W12 ME: Pull ups Post type of pull up, load(s) and rep(s) to comments.

16 - LONG INTERVALS - D2/W12

5 rounds for time of: 5 Deadlifts, 275/185 pounds 10 Burpees 8:00 time limit. Post time to comments.

3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue, 3S Tue): 4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds

Wednesday Endurance WOD: Will post as stated above as 3 different WODs throughout the week. Long interval (LI).e. scale it back. Again. short intervals like 100m300m.5 pood 20 box jumps 20″/18″ . If you want to row/C2 add 25 meters to every 100m on the run. Tempo/Time Trials (T/TT). as this is about progression. Separate as we have designed. 100m forward immediately into 100 double unders 50 GHD Sit ups 30 KB swings 2 pood/1. not destruction. or to what fits your schedule. That simple.MID WEEK 2 ME: Sumo Deadlift 5-10 min rest… Run: 4 x 100m backward.. The interval cycles will repeat either 2 or 3 days per week. If you can NOT keep up with the demand. Short Intervals (SI). or longer intervals 3 min – 5 min) you should focus on this until you make progress. 1 . if you are weak in a specific area (i.MID WEEK 1 ME: Strict Press “Diane” 21 – 15 – 9 reps for time of: Deadlift 225/150 Hand Stand Push Ups 8 .

MID WEEK 3 DE: Barbell Rows 5-10 minutes rest 4 rounds for time of: 9 Lateral Burpees 15 Box Jumps 24″/20″ Row 500m 22 .5/1.0 pood 29 .15 .MID WEEK 5 ME: Push Press 5 – 10 minutes rest .MID WEEK 4 DE: Box Squats 5-10 minutes rest As many rounds as possible in 20:00 of: 9 Pull ups 12 Push Press 95/65 50m Farmer’s Walk 1.

13 .MID WEEK 6 ME: Sumo Deadlift 5-10 minutes rest 5-4-3-2-1 for time of: Squat Clean 75% 1RM Lateral Burpees Post time to comments.MID WEEK 7 DE: Barbell Row 5-10 minutes rest As many rounds as possible in 12:00 of: 15 Push ups 15 Box Jumps 24″/20″ 15 Toes to Bar .“Grace” 30 reps for time of: Clean & Jerk 135/95 6 .

MID WEEK 10 .20 .MID WEEK 9 ME: Weighted Towel Pull ups Post load(s) and rep(s) to comments. As many rounds as possible in 10:00 of: 1 Rope Climb 15′ 3 Deadlifts 275 5 Chest-to-Bar (C2B) Pull ups 3 . 5-10 minutes rest 5 sets of 3:00 AMRAP: 5 Burpees 7 Box Jumps 24″/20″ 9 Power Cleans 135/95 Rest 1:00 between sets 27 .MID WEEK 8 DE: Box Squat Post load(s) and rep(s) to comments.

ME: Sumo Deadlift Post load(s) and rep(s) to comments. 10! (10. each for time. Post time per round to comments. 7…3. of: Sprint 100m Bear Crawl 50m Sled Pull 50m. 17 . 24″/20″ Toes to Bar . 5-10 minutes rest As many rounds as possible in 8:00 of: 3 Deadlifts at 75% of 1RM 7 KB Swings 2/1. 2. 9.MID WEEK 11 DE: Press Post load(s) and rep(s) to comments. 1. 5 rounds. 8. 95/65 pounds Box Jumps. reps) for time of: Push Press. 90/60 Rest 1:00 between rounds.MID WEEK 12 DE: Front Squat Post loads and reps to comments.5 pood 10 .

.

D1/W2 10 . There is more work involved here than just lacing up your shoes and running 2-3 hrs at a time.D1/W1 3 .D2W2 ME: Chin ups 5-10 min rest… OFF. doing skill based work for each and every sport including strength. Everything you do here should involve technique training and warm up.SHORT INTERVALS . you are not following this site as intended. Period. repeat 8 times.LONG INTERVALS . . or gymnastics (these are examples. 5 burpees you have 90 seconds to get as many rounds as possible of the above exercises and then rest 90 seconds. cool downs) based movements. Goal is SPEED OFF.D2/W1 Strength: DE: Good Mornings 5 – 10 min rest… 50%-70% of your Good Morning 1RM and perform 12×2 or 8×3 on 90 seconds to 30 seconds rest. or wod of choice < 8 min 8 x AMRAP 90″ on : 90″ off 5 pull ups.Thursday Skill: If you are not warming up properly.SHORT INTERVALS .LONG INTERVALS . 5 power cleans 135/95. running. 3S Sat or T/TT) 9 . or wod of choice < 10 min Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs. Friday 2 .

rest 2:00.LONG INTERVALS .SHORT INTERVALS . hold within 3-5 seconds 30 .D1/W5 1 . 3S Sun or T/TT ): 3 – 6 x 400m.Run (SS Th.D2/W3 ME: Front Squat (Wide Stance) 5-10 minutes rest 10:00 AMRAP: 10 GHD Sit-ups 10 Goblet Squats 2 pood/1.D1/W3 17 .LONG INTERVALS . 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest 16 .LONG INTERVALS .SHORT INTERVALS .D2/W5 DE: Good Morning (Wide Stance) .LONG INTERVALS .D1/W4 24 . 3S Sun or T/TT): 3 – 6 x 800m. rest 2:30 Maintain splits within 3-5 seconds on Swim/Run 23 .D2/W4 DE: Press 5 – 10 minutes rest As many rounds as possible in 15:00 of: 3 15′ Rope Climbs 10 KB Swings 2/1.5 pood 20 Push ups OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Run (SS Thur.5 pood 15 Toes-to-Bar (T2B) OFF or 10:00 Gymnastics Skill Work 3+ hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery Choose ONE of the following sports: Run (SS Thurs.

Run (SS Thu.SHORT INTERVALS . 3S Sun or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace. load(s) and/or rep(s) to comments.LONG INTERVALS . hold within 3-5 seconds 14 .D1/W6 8 . 3S Sat or T/TT): 2 – 4 x 800m TT. 3S Sat or T/TT): 4-8 x 400m. rest/spin 2:00. rest 5:00 Post sport/times to comments.SHORT INTERVALS . 7 .OFF or 10:00 Gymnastics Skill Work 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: 3:00 AMRAP KB Swings 1. OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thu. hold within 3-5 seconds Bike (SS Thu. then follow 1k efforts with 1 x 1k TT Run (SS Thu.0 3:00 Active Rest 3:00 Box Jumps 20″ 3:00 Active Rest 3:00 KB Push Press 1.0 3:00 Active rest 3:00 Row for calories Post numbers for each AMRAP to comments.5/1. hold within 3-5 seconds.LONG INTERVALS . As many rounds as possible in 10 minutes of: 5 Hang Power Cleans 95/65 10 Pull ups 20 Double Unders Post rounds to comments.D2/W7 ME: Front Squat 5-10 minutes rest “Fran” 21-15-9 for time of: Thrusters 95/65 Pull ups OFF or Gymnastics WOD skill work .5/1.D2W6 ME: Pull ups 5-10 minutes rest Post type of pull up. rest 1:30. 3S Fri): 10-20 x 50m on 0:45.D1/W7 15 .

3S Sat or T/TT): 2-6 x 200m. rest 3:00. hold within 3-5 seconds 21 .D2/W8 DE: Dips (Ring or Bar) Post type of dips. As many rounds as possible in 15:00 of: Spend at least 15 minutes working your “business” using the MobilityWOD 10 Back Squats 135/95 15 KB Swings 1.LONG INTERVALS . load(s). rest 1:30.D1/W9 29 . then 2-6 x 400m. 9.D2/W9 DE: Good Morning (Wide Stance) Post load(s) and rep(s) to comments. hold within 2-3 seconds.D1/W8 22 . rest 1:00. 3S Sun or T/TT): 2-6 x 1000m. and rep(s) to comments. 8.SHORT INTERVALS .D2/W10 .SHORT INTERVALS . rest 2:00-3:00. 1 reps) for time of: Front Squat 135/95 Push Jerk 135/95 Toes to Bar OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu.LONG INTERVALS . 2.D1/W10 5 . hold within 3-5 seconds 28 .3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu. hold distance steady across all efforts 4 .5/1 pood 20 GHD Sit ups 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu.SHORT INTERVALS .SHORT INTERVALS . 5-10 minutes rest 10! (10. 7…3. 3S Thu): 3-7 x 4:00.

OFF . 3S Sun or T/TT): 6-12 x 300m. As many unbroken* rounds as possible in 12:00 of: 3 Thrusters.ME: Push Press or Push Jerk Post exercise.2011. 5-10 minutes rest As many rounds as possible in 8:00 of: 7 Back Squats 225/150 7 Chest-to-Bar Pull ups Post rounds to comments.D2/W11 ME: Back Squat Post load(s) and rep(s) to comments. load(s) and rep(s) to comments.14. rest 1:00.SHORT INTERVALS . 3 rounds for time of: 6 Push Jerk 185/125 9 Lateral Burpees 12 Handstand Push ups Work on flexibility from the Gymnastics WOD 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu.D2/W12 DE: Barbell Rows Post loads and reps to comments.LONG INTERVALS . rest 5:00. OFF or 10:00 of Muscle Up skill work 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu. hold efforts within 5-10 seconds 18 .D1/W12 19 . hold within 2-3 seconds 11 .LONG INTERVALS . Compare to 6. 135 pounds/95 pounds 21 Double Unders *Unbroken: Thrusters must be consecutive and double unders must be consecutive.D1/W11 12 .SHORT INTERVALS . 3S Sat or T/TT): 2-4 x 1M.

hold each effort within 2-3 seconds . 3S Thu or T/TT): 4-8 x 200m.3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu. 1:00 rest.

Saturday 4 .D1/W1 CrossFit: Off / or 5 rounds: 3 OHS 185/125 7 burpees 11 .5 pood / 1 pood + 12 pull ups .TEMPO/TT .TEMPO D1/W2 Off or Helen: 3 Rounds for Time: Run 400m + 21 KBS @ 1.

D1/W3 OFF or 5 rounds for time of: 5 Deadlifts 275/185 15 Double Unders Choose ONE of the following sports: Swim (SS Sun.D1/W4 OFF or 5:00 AMRAP: 5 Squat Clean & Jerk 135/95 10 Ring Dips Rest 3:00 5:00 AMRAP: 10 Deadlifts 135/95 10 Double Unders 2 . 3S Sat): 800 m/y TT Bike (SS Sun.TEMPO/TT .TEMPO/TT . 3S Sun): 5M @ 85% of 5k TT Pace 25 .D1/W5 . 3S OFF): 12M TT Run (SS Sun.18 .TEMPO/TT .

TEMPO/TT DAY .5/1 pood .OFF or 15-12-9 for time of: Front Squats 155/105 Lateral Burpees GHD Sit-ups 9 .D1/W7 OFF or for time: 100m Farmer’s Walk 1.5/1 pood 50 Deadlifts 45% of 1RM 50 Burpees 100m Farmer’s Walk 1.TEMPO/TT DAY .D1/W6 OFF or 21-15-9 for time of: Handstand Push ups Ring Push ups Back Extensions 16 .

burpees are as fast as possible.D1/W10 . 30 .TEMPO/TT DAY .D1/W9 OFF or as many rounds as possible in 7:00 of 10 Air Squats 15 AbMat Sit ups 20 Double Unders 6 . Broad jumps are for distance (quality).D1/W8 3 rounds of: 7 Broad Jumps 12 Burpees AFAP Rest as needed between rounds.23 .TEMPO/TT DAY .TEMPO/TT DAY .

D1/W12 OFF or 5 sets of As many rounds as possible in 30 seconds: 3 Burpees 5 KB Swings Rest 1:00 between rounds.TEMPO/TT DAY . 95/65 pounds Toes-to-Bar Ring Dips 20 .D1/W11 21-15-9 reps for time of: Overhead Squat. . Post number of rounds per set to comments.For time: 100 Double Unders 50 Burpees 50 Air Squats 100 Double Unders 13 .TEMPO/TT DAY .

TEMPO/TT . Each sport will be labeled as to which day you should follow.D2/W1 . MAY/JUNE Str CF End 5 .Sunday How this new schedule works: Workouts will post on a 7 day schedule as if it were a single sport (SS) or multi sport (3S) athlete w/ the ability to do one short interval (SI) per week and one long interval (LI) per week per sport and or an added Stamina (Tempo/TT) on Saturday and or Sunday. This is how most athletes (novice to pro) are training following this program. You will not offend us. Feel free to mix it back up any way you like.

D2/W4 JULY .TEMPO/TT .TEMPO/TT . 3S Sun) 19 .TEMPO . 3S Tempo 90% Sun) 12 .D2/W3 Choose ONE of the following sports: Run (SS Sun. 3S Sun): 5M @ 85% of 5k TT Pace 26 .Choose ONE of the Following Sports: Bike: 10M T/TT (SS Sun.D2W2 Choose ONE of the Following Sports: Bike: 15M @ 90% of 10M TT pace (SS Sun.

3S Sun or Swim TT + Bike LI): 20M TT 10 . 3S Sun): 10k TT 3 .D2/W6 . 3S Sun followed by Bike LI or OFF): 500 m/y TT Bike (SS Sun.3+ Hours Before CFE Strength & Conditioning WOD Choose ONE of the following sports: Run: (SS Sun.TEMPO/TT DAY .D1/W5 Choose ONE of the following sports: Swim (SS Sun.TEMPO/TT .

TEMPO/TT DAY .TEMPO/TT DAY . 3S Sun): 10M TT 17 .D2/W9 .Choose ONE of the following sports: Bike (SS Sun.D2/W8 CFE Strength & Conditioning WOD Rest Day Bike (SS Sun.D2/W7 CFE Strength & Conditioning Rest Day Run (SS Sun. 3S Sun): 25M TT AUG 31 . 3S Sun): 10M TT 24 .TEMPO/ TT DAY .

CFE Strength & Conditioning WOD Rest Day Swim (SS Sun. 3S Sun): 800m TT 7 .TEMPO/TT DAY .D2/W10 3+ Hours Before or After CFE Strength Run (SS Sun.D2/W11 . 3S Sun): 10k TT 14 .TEMPO/TT DAY .

3S Sun or Bike TT): 5k-15k TT . 3S Sun): 500m TT 21 .TEMPO/TT DAY .D2/W12 CFE Strength & Conditioning WOD Rest Day or Strength & Conditioning Recovery Bike (SS Sun.CFE Strength & Conditioning WOD Rest Day Swim (SS Sun. 3S Sun or Run TT): 10M-30M TT Run (SS Sun.

Both the Strength and CrossFit will be referred to as CFE Strength & Conditioning. 7. if not. low position start) 5-10 min rest 3 Rounds for time rest 120sec between each of the sets 15 GHD Sit Ups 15 GHD Glute Ham Raises 50m sled PULL (90lb/60) Swim: 10-20 x 50 on 1 min (SS Tues. 3 reps of Hand Stand Push ups Toes to Bar Ring Dips Power Snatch 135/95 Weighted Vest (20lbs – 50lbs / 10lbs – 25lbs) 10Min “Cindy” AMRAP: 5 pull ups + 10 push ups + 15 squats .D2/W2 6 . Usually 2 reps at 50-70% (not limited to these) done as fast as possible. 5.Monday Strength: If you feel you would like more. boards. Scaling is a MUST for the intention of sticking to standards of movement.LONG INTERVALS . We will not post workouts each day. 9. or need more work in strength training this will post 3 days a week. focus on this just until you are good at it.D1/W2 DE: Push Press 5-10 min rest CrossFit: 3. have a lack of. If you are weak sauce in one of the 10 general physical skills (see CrossFit Journal!) specific movement / exercise. We will not post WODs each day. sometimes just time standards.SHORT INTERVALS . time domain.LONG INTERVALS . 7. period.D1/W1 31 .SHORT INTERVALS . You may choose to utilize bands. DE: Dynamic Effort. 3S Mon) 12 min AMRAP 5 Chest to Bar Pulls (C2B) 3 Thruster – 135/95 25 Double Unders Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues) 7 . chains. Usually consisting of working to a 2 rep max. If you feel you can get a 1RM PR then do so.D2/W1 ME: Good Mornings (wide stance. or whatever your little heart desires to mix it up and add to either of these. Think of a ball bouncing off the floor. This means you get more involved. ME: Max Effort. Follow as close to prescription as possible. Remember ME is Max effort and DE is Dynamic and for speed! Tuesday CrossFit: Will post 4-6 days per week. 5. it is not necessary. boxes. 30 . Most of these workouts are intended to be less than 10-15 min with lots of intensity (but NOT limited too these time domains).

5 pood/1.D2/W5 .D1/W5 ME: Good Morning (Narrow Stance) 5-10 minutes Rest 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Run (SS Tue.LONG INTERVALS . Swim: 3 – 6 x 200 w/ 90sec rest (SS Tues. hold within 3-5 seconds 28 .LONG INTERVALS .SHORT INTERVALS .D2/W4 4 rounds each for time of: 9-6-3 for time of: Push Jerk 185/125 Dead Hang Pull ups 3 Power Cleans 185/125 10 Burpees Rest 4:30 between rounds 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue.D1/W3 DE: Sumo Deadlift 5-10 minutes rest 5 rounds for time of: As many rounds as possible in 8:00 of: 5 Clean and Jerk 155/105 15 KB Swings 1.3+ Hours Before or After CFE Strength & 3+ Hours Before or After CFE Strength & Conditioning WOD / Or Move to Another Day / or Conditioning WOD just Strength & Conditioning Recovery Run: 3 – 6 x 800m w/ 3 min rest (SS Tues. 3S Tue): 2 – 4 x 1000m. 3S Mon): 2 – 4 x 400 m/y TT.D2/W3 3+ Hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery Swim (SS Tue.SHORT INTERVALS . 90 seconds rest Maintain splits within 3-5 seconds 21 . 3S Tue): 6-12 x 200m. 3S 3S Tues) Mon) 13 . rest 3:00 27 .SHORT INTERVALS . 3S Mon): 10 x 75m/y on 1:30 20 .0 pood 25 Push ups 7 Back Squats (225/150) 7 Chest-to-Bar Pull ups (C2B) 14 .SHORT INTERVALS .D1/W4 ME: Floor Press 5-10 minutes rest 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Run (SS Tue. rest 3:00.

rest 2:00. rest 35 200m in 35 seconds. rest 75 75 seconds.D2/W6 DE: Bench Press 5-10 minutes rest 5 rounds each for time of: “Cindy” As many rounds as possible in 20 minutes of: 5 Pull ups 10 Push ups 15 Squats 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: “Tosh” Swim (SS Tue.SHORT INTERVALS . 600m) Work:Rest ratio of 1:1. hold within 2-3 seconds 4 . 400m. 3S Tue): 3 x (200m. rest 35 seconds. run 400m in seconds.5/1 pood 20 Burpees 10 Pull ups Row 1000m 3 rounds for time of: 50 Double Unders 21 KB Swings 1. rest 75 seconds. etc. 200 m/y) 3 Front Squats 70% 1RM 6 Box Jumps 30″/24″ Row 9 cals Rest 5:00 between each round 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: “Tosh” Run (SS Tue.D1/W7 12 .LONG INTERVALS . 100 m/y. seconds.LONG INTERVALS . run example. etc.D1/W6 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Tue.“Annie” 50-40-30-20-10 for time of: Double Unders Sit ups 12-15-21-15-12 for time of: Box Jumps 24″/20″ Handstand Push Ups Deadlifts 185/125 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue. For complete each distance in a set.SHORT INTERVALS . Rest the exact time it takes to takes to complete each distance in a set. Rest the exact time it Work:Rest ratio of 1:1. 3S Tue): 4 – 8 x 400m.D2/W7 DE: Sumo Deadlift 5-10 minutes rest For time: Row 1000m 50 Thrusters 45# 40 Hand-Release Push ups 30 KB Swings 1. 3S Mon): 15 – 25 x 25m on 1:00. run 200m in 35 seconds.5/1 pood 15 OHS 75% 1RM . run 400m in 75 seconds. 11 . 3S Mon): 3 x (50 m/y. For example. hold within 3-5 seconds 5 .

who was killed in Afghanistan June 2005 3 rounds for time of: 9 Hang Power Clean 155/115 12 Box Jumps 24″/20″ 15 KB Swings 2/1.D1/W9 26 . hold all efforts with Run (SS Tue. 30. Swim (SS Tue. 3S Mon): 15-25 x 50m on 0:45 – 1:00.D1/W10 2 .3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue. VA. hold within 3-5 seconds 18 . 5-10 minutes rest 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue. rest 1:30. of Little Creek. 25s rest. 3S Tue): 2-6 x 4:00. 3S Mon): 3-5 x 400m on 7:00 or less.LONG INTERVALS . 10s rest. “JT” In honor of Petty Officer 1st Class Jeff Taylor.D2/W10 . Conditioning WOD 2.D2/W9 ME: Good Morning (Wide Stance) Post load(s) and rep(s) to comments. 3S Tue): 4-8 x 400m. rest 3:00. 5s rest. 4. repeat rest in this manner until finished). 5.SHORT INTERVALS . 3. 15s rest. hold distance as close as possible on all hold within 3-5 seconds sets 25 . 3S Tue): 4-8 x 400m TT.LONG INTERVALS . 3:00same rest within 2-3 seconds 4:00 rest 1 . hold within 3-5 seconds 19 .LONG INTERVALS . 3S Mon): 15-25 x 50m (1.D2/W8 For time: As many rounds as possible in 10:00 of: 20 Push ups 10 Handstand Push ups 5 Push Jerk 65% of 1RM 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery 4 Rope Climbs 15′ 100 Double Unders 4 Rope Climbs 15′ 100 Double Unders 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue.5 pood 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery 21-15-9 for time of: Handstand Push ups Ring Dips Push ups 3+ Hours Before or After CFE Strength & Swim (SS Tue.D1/W8 ME: Bench Press Post load(s) to comments.SHORT INTERVALS .LONG INTERVALS . 20s rest.

D1/W12 ME: Pull ups Post type of pull up.LONG INTERVALS . 275/185 pounds 10 Burpees 8:00 time limit. hold each effort within 2-3 seconds 16 . . 40 steps 50 Pull ups 60 Ring Push ups 70 AbMat Sit ups 80 Air Squats 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue. 3S Mon): 3-7 x 200m on +/. 3S Mon): 15-25 x 25m TT.DE: Chin ups Post load(s) and rep(s) to comments.D2/W12 5 rounds for time of: 5 Deadlifts. Post time to comments.2:45 (scale in :15 increments as needed). 3S Tue): 3-7 x 400m. 3S Tue): 3-6 x 1200m. 5-10 minutes rest 5 rounds each for time of: As many rounds as possible in 12:00 of: 12 Ring Dips 9 Overhead Squats 135 pounds/95 pounds 12 Box Jumps 24″/20″ 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Tue.D2/W11 21-15-9 reps for time of: Burpees Back Extensions Front Squats 155/115 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue. 9 Thrusters 95/65 12 Pull ups Row 15 calories Rest 3:00 between rounds 3+ Hours Before or After CFE Strength & Conditioning WOD Run (SS Tue. 5-10 minutes rest For time: 30 Box Jumps 20″/18″ Walking Lunge. active rest easy 50m 15 . hold within 3-5 seconds 9 . 2:003:00 rest. rest 1:00.D1/W11 DE: Sumo Deadlift Post load(s) and rep(s) to comments.LONG INTERVALS .SHORT INTERVALS .SHORT INTERVALS . load(s) and rep(s) to comments. hold within 3-5 seconds 8 .

D2/W1 . 3S Mon): 4-8 x 200m on 2:45.SHORT INTERVALS .SHORT INTERVALS . hold each effort within 2-3 seconds 22 . scale in :15 increments as needed. 3S Tue): 4-8 x 400m.B .B .3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery 3+ Hours Before or After CFE Strength & Conditioning WOD Swim (SS Tue. rest 3-5 seconds 1:00.D1/W1 23 . hold each effort within Run (SS Tue.

as this is about progression.MID WEEK 1 ME: Strict Press “Diane” 21 – 15 – 9 reps for time of: Deadlift 225/150 Hand Stand Push Ups Bike: 10-15 x 1/4M on 1 min (SS Tues.e. If you want to row/C2 add 25 meters to every 100m on the run.MID WEEK 2 ME: Sumo Deadlift 5-10 min rest… Run: 4 x 100m backward. not destruction. Tempo/Time Trials (T/TT). If you can NOT keep up with the demand. or longer intervals 3 min – 5 min) you should focus on this until you make progress. Again.. 100m forward immediately into 100 double unders 50 GHD Sit ups 30 KB swings 2 pood/1. That simple. Long interval (LI).Wednesday Endurance WOD: Will post as stated above as 3 different WODs throughout the week. Separate as we have designed. or to what fits your schedule. Short Intervals (SI).5 pood 20 box jumps 20″/18″ . 1 . if you are weak in a specific area (i. scale it back. 3S Wed) 8 . short intervals like 100m300m. The interval cycles will repeat either 2 or 3 days per week.

hold avg.MID WEEK 4 DE: Box Squats 5-10 minutes rest As many rounds as possible in 20:00 of: 9 Pull ups 12 Push Press 95/65 50m Farmer’s Walk 1. 3S Wed): 6 x 1M. spin/rest 4:00.0 pood 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Bike (SS Tue.MID WEEK 3 DE: Barbell Rows 5-10 minutes rest 4 rounds for time of: 9 Lateral Burpees 15 Box Jumps 24″/20″ Row 500m 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Bike (SS Tue.5/1. 3S Wed): 3 – 6 x 4:00. 3S Wed) 15 . watts/distance of last week’s 4:00 TTs or better 29 .3+ Hours Before or After CFE Strength & Conditioning WOD Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Tues.MID WEEK 5 ME: Push Press 5 – 10 minutes rest . 2:00 spin/rest Maintain splits within 3-5 seconds 22 .

run 200m in 35 seconds. Rest the exact time it takes to complete each distance in a set. 13 . etc. rest/spin 2:00. run 400m in 75 seconds. rest 35 seconds. 2M) Work:Rest ratio of 1:1. 1M. For example. rest 75 seconds.“Grace” 30 reps for time of: Clean & Jerk 135/95 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Bike (SS Tue.MID WEEK 7 DE: Barbell Row 5-10 minutes rest As many rounds as possible in 12:00 of: 15 Push ups 15 Box Jumps 24″/20″ 15 Toes to Bar . hold within 3-5 seconds 6 . 3S Wed): 6 – 10 x 1k.MID WEEK 6 ME: Sumo Deadlift 5-10 minutes rest 5-4-3-2-1 for time of: Squat Clean 75% 1RM Lateral Burpees Post time to comments. 3S Wed): 3 x (1/2M. 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: “Tosh” Bike (SS Tue.

1:30 spin/rest. 3S Wed): 3-7 x 2k. spin/rest 2:00. As many rounds as possible in 10:00 of: 1 Rope Climb 15′ 3 Deadlifts 275 5 Chest-to-Bar (C2B) Pull ups 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. then follow with 2-4 x 2k. 3S Wed): 2-4 x 1k.3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. 5-10 minutes rest 5 sets of 3:00 AMRAP: 5 Burpees 7 Box Jumps 24″/20″ 9 Power Cleans 135/95 Rest 1:00 between sets 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue. 3S Wed): 2-5 x 5k TT. hold within 3-5 seconds 3 . hold within 3-5 seconds 20 .MID WEEK 10 . spin/rest 5:00 27 .MID WEEK 8 DE: Box Squat Post load(s) and rep(s) to comments.MID WEEK 9 ME: Weighted Towel Pull ups Post load(s) and rep(s) to comments. hold within 3-5 seconds. spin/rest 1:30.

ME: Sumo Deadlift Post load(s) and rep(s) to comments. 5-10 minutes rest

As many rounds as possible in 8:00 of: 3 Deadlifts at 75% of 1RM 7 KB Swings 2/1.5 pood 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue, 3S Wed): 3-7 x 5 min, spin/rest 3:004:00, hold highest distance possible across efforts 10 - MID WEEK 11

DE: Press Post load(s) and rep(s) to comments. 5 rounds, each for time, of: Sprint 100m Bear Crawl 50m Sled Pull 50m, 90/60 Rest 1:00 between rounds. Post time per round to comments.

3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue, 3S Wed): 3-7 x 1k TT, spin/rest 2:00 17 - MID WEEK 12 DE: Front Squat Post loads and reps to comments.

10! (10, 9, 8, 7…3, 2, 1, reps) for time of: Push Press, 95/65 pounds Box Jumps, 24″/20″ Toes to Bar

3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Tue, 3S Wed): 3-5 x 5k, spin 1M or rest 5:00 between, hold each effort within 5-10 seconds 24 -

Thursday Skill: If you are not warming up properly, doing skill based work for each and every sport including strength, running, or gymnastics (these are examples. Everything you do here should involve technique training and warm up, cool downs) based movements, you are not following this site as intended. There is more work involved here than just lacing up your shoes and running 2-3 hrs at a time. Period.

2 - LONG INTERVALS - D1/W1

OFF, or wod of choice < 10 min

OFF

9 - SHORT INTERVALS - D1/W2

OFF, or wod of choice < 8 min

LONG INTERVALS .LONG INTERVALS .OFF 16 .D1/W5 .SHORT INTERVALS .D1/W3 OFF or 10:00 Gymnastics Skill Work 23 .D1/W4 OFF 30 .

D1/W7 OFF or Gymnastics WOD skill work .SHORT INTERVALS .OFF or 10:00 Gymnastics Skill Work 7 .LONG INTERVALS .D1/W6 OFF b 14 .

rest 3:00.D1/W9 OFF 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu.SHORT INTERVALS . 3S Thu): 3-7 x 4:00. hold distance steady across all efforts 4 .SHORT INTERVALS .LONG INTERVALS .D1/W10 .D1/W8 Spend at least 15 minutes working your “business” using the MobilityWOD 28 .21 .

Work on flexibility from the Gymnastics WOD 11 .LONG INTERVALS .SHORT INTERVALS .D1/W12 OFF .D1/W11 OFF or 10:00 of Muscle Up skill work 18 .

hold each effort within 2-3 seconds 25 - . 1:00 rest. 3S Thu or T/TT): 4-8 x 200m.3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Run (SS Thu.

. 5 burpees you have 90 seconds to get as many rounds as possible of the above exercises and then rest 90 seconds.LONG INTERVALS .Friday 3 .D2W2 ME: Chin ups 5-10 min rest… 8 x AMRAP 90″ on : 90″ off 5 pull ups.SHORT INTERVALS . 3S Friday) 10 . 5 power cleans 135/95.D2/W1 Strength: DE: Good Mornings 5 – 10 min rest… 50%-70% of your Good Morning 1RM and perform 12×2 or 8×3 on 90 seconds to 30 seconds rest. Goal is SPEED Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs. repeat 8 times.

Swim (SS Th. 3S Fri ): 15 – 25 x 50 m/y on 1:00.D2/W5 DE: Good Morning (Wide Stance) .LONG INTERVALS . 3S Fri): 3 – 6 x 4:00 TT.D2/W3 ME: Front Squat (Wide Stance) 5-10 minutes rest 10:00 AMRAP: 10 GHD Sit-ups 10 Goblet Squats 2 pood/1.D2/W4 DE: Press 5 – 10 minutes rest As many rounds as possible in 15:00 of: 3 15′ Rope Climbs 10 KB Swings 2/1.5 pood 20 Push ups 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Thur.5 pood 15 Toes-to-Bar (T2B) 3+ hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery Choose ONE of the following sports: Bike (SS Thurs.SHORT INTERVALS . hold within 3-5 seconds 1 . spin/rest 4:00 Maintain splits within 3-5 seconds on Swim/Run 24 . 3S Fri): 15 – 25 x 50 on 1 min 17 .LONG INTERVALS .

5/1. As many rounds as possible in 10 minutes of: 5 Hang Power Cleans 95/65 10 Pull ups 20 Double Unders Post rounds to comments. load(s) and/or rep(s) to comments. hold within 3-5 seconds 15 .0 3:00 Active rest 3:00 Row for calories Post numbers for each AMRAP to comments.0 3:00 Active Rest 3:00 Box Jumps 20″ 3:00 Active Rest 3:00 KB Push Press 1. 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Thu.5/1. 3S Fri): 4 – 8 x 200m on 3:00.LONG INTERVALS . 3S Fri): 10-20 x 50m on 0:45.D2W6 ME: Pull ups 5-10 minutes rest Post type of pull up. 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Thu.3:00 AMRAP KB Swings 1.D2/W7 ME: Front Squat 5-10 minutes rest “Fran” 21-15-9 for time of: Thrusters 95/65 Pull ups . hold within 3-5 seconds 8 .SHORT INTERVALS .

spin/rest 3:00-4:00. 3S Fri): 3-6 x 5:00. As many rounds as possible in 15:00 of: 10 Back Squats 135/95 15 KB Swings 1. all on 1:30 or less 29 . 3S Fri): 3-6 x 2M. spin/rest 3:00. and rep(s) to comments. hold within 3-5 seconds 22 . 2. 9. 90%. load(s). 3S Fri): 4 x (3 x 75m) with 1. 8. 2. 7…3. 1 reps) for time of: Front Squat 135/95 Push Jerk 135/95 Toes to Bar 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Thu. 3.SHORT INTERVALS . 100%.5/1 pood 20 GHD Sit ups 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Swim (SS Thu. hold distance steady across all efforts 5 .SHORT INTERVALS .LONG INTERVALS .D2/W10 .D2/W9 DE: Good Morning (Wide Stance) Post load(s) and rep(s) to comments. 80%. 5-10 minutes rest 10! (10.D2/W8 DE: Dips (Ring or Bar) Post type of dips.3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Thu.

As many unbroken* rounds as possible in 12:00 of: 3 Thrusters.ME: Push Press or Push Jerk Post exercise. .2011.LONG INTERVALS . 3 rounds for time of: 6 Push Jerk 185/125 9 Lateral Burpees 12 Handstand Push ups 3+ Hours Before or After CFE Strength & Conditioning WOD Swim (SS Thu.D2/W12 DE: Barbell Rows Post loads and reps to comments.14. 135 pounds/95 pounds 21 Double Unders *Unbroken: Thrusters must be consecutive and double unders must be consecutive. 3S Fri): 5-15 x 75m all out. active rest 25m easy 12 . hold highest average distance possible across all efforts 19 . 3:00-4:00 spin/rest. 3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Thu.D2/W11 ME: Back Squat Post load(s) and rep(s) to comments. Compare to 6. 3S Fri): 3-7 x 5 min.SHORT INTERVALS . 5-10 minutes rest As many rounds as possible in 8:00 of: 7 Back Squats 225/150 7 Chest-to-Bar Pull ups Post rounds to comments. load(s) and rep(s) to comments.

spin 2M between 26 - .3+ Hours Before or After CFE Strength & Conditioning WOD Bike (SS Thu. 3S Fri): 4-8 x 1k TT.

TEMPO D1/W2 Off or Helen: 3 Rounds for Time: Run 400m + 21 KBS @ 1.5 pood / 1 pood + 12 pull ups . 3S TT Sat) 11 .TEMPO/TT .Saturday 4 .D1/W1 CrossFit: Off / or 5 rounds: 3 OHS 185/125 7 burpees Choose ONE of the Following Sports: Run: 5k T/TT (SS Sun.

TEMPO/TT .TEMPO/TT . 3S Sat): 800 m/y TT 25 .D1/W5 .Choose ONE of the Following Sports: Run: 5k @ 85% of 5k TT pace (SS Sun.D1/W4 OFF or 5:00 AMRAP: 5 Squat Clean & Jerk 135/95 10 Ring Dips Rest 3:00 5:00 AMRAP: 10 Deadlifts 135/95 10 Double Unders 3+ Hours Before CFE Strength & Conditioning WOD Choose ONE of the following sports: Bike: (SS Sun.D1/W3 OFF or 5 rounds for time of: 5 Deadlifts 275/185 15 Double Unders Choose ONE of the following sports: Swim (SS Sun.TEMPO/TT . 3S Sat) 18 . 3S Sat): 20M @ 85% of 12M TT Pace 2 .

OFF or 15-12-9 for time of: Front Squats 155/105 Lateral Burpees GHD Sit-ups Choose ONE of the following sports: Run (SS Sun.5/1 pood 50 Deadlifts 45% of 1RM 50 Burpees 100m Farmer’s Walk 1.TEMPO/TT DAY . 3S Sat or Run Tempo): 1000m @ 85% of 1000m TT pace Run (SS Sun.5/1 pood . 3S Sat): 5k @ 10k TT pace Post sport/times to comments. 9 . 3S Sat or Swim Tempo): 7M @ 95% of 10k TT pace 16 .D1/W6 OFF or 21-15-9 for time of: Handstand Push ups Ring Push ups Back Extensions Choose ONE of the following sports: Swim (SS Sun.D1/W7 OFF or for time: 100m Farmer’s Walk 1.TEMPO/TT DAY .

CFE Strength & Conditioning Rest Day Swim (SS Sun. 3S Sat or Bike Tempo): 2-4 x 5k @ 90% of 5k TT pace.D1/W8 3 rounds of: 7 Broad Jumps 12 Burpees AFAP Rest as needed between rounds. 3S Sat or Run Tempo): 15M @ 85% of 15M TT pace Run (SS Sun. 3S Sat or Bike Tempo): 1000m @ 95% of last 800m TT Bike (SS Sun. 3S Sat): 5k @ wk 7 10M TT pace 30 . CFE Strength & Conditioning WOD Rest Day Run (SS Sun.TEMPO/TT DAY . burpees are as fast as possible.D1/W10 .TEMPO/TT DAY . Broad jumps are for distance (quality). 5:00-10:00 rest between.D1/W9 OFF or as many rounds as possible in 7:00 of 10 Air Squats 15 AbMat Sit ups 20 Double Unders CFE Strength & Conditioning WOD Rest Day Bike (SS Sun.TEMPO/TT DAY . 3S Sat or Swim Tempo): 20M @ 85% of 10M TT pace 23 . hold efforts within 2:00-3:00 6 .

95/65 pounds Toes-to-Bar Ring Dips CFE Strength & Conditioning WOD Rest Day Run (SS Sun.TEMPO/TT DAY .D1/W11 21-15-9 reps for time of: Overhead Squat. spin/rest 5:00-10:00. hold each effort within 2:00-3:00 13 .D1/W12 OFF or 5 sets of As many rounds as possible in 30 seconds: 3 Burpees 5 KB Swings Rest 1:00 between rounds. 5:0010:00 rest. hold each effort within 2:00-3:00 20 . 3S Sat): 2-4 x 12M @ 10M TT pace. 3S Sat): 3 x 5k @ 10k TT pace.For time: 100 Double Unders 50 Burpees 50 Air Squats 100 Double Unders 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Bike (SS Sun. . Post number of rounds per set to comments.TEMPO/TT DAY .

3S Sat): 800m @ 5 sec slower per 100m than 500m TT pace 27 - .3+ Hours Before CFE Strength & Conditioning WOD Swim (SS Sun.

Sign up to vote on this title
UsefulNot useful