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CFE WODS

CFE WOD's for week of 9.15.14

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CFE WOD's for week of 9.15.14

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W1: Shuttle run: 10m/20m/30m/40m/50m/60m/70m/80m/90m/100m/90m/80m/.…back down to 10m (walk back after each distance that is your rest) W2: 400m run/500m row (x5) rest 30sec between rounds

W3: 1mile run/10 box jumps/1 rope climb/10 toes to rings/1 rope climb/10 box jumps/1 rope climb/10 toes to rings/1 rope climb/2000m row

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CFE WODs for week of 9.01.14

W1: 50m sled pull sprints @1/2 body weight (x10) rest 1min between each set W2: 800m sprint/walk 400m (x4) keep your intervals within seconds of one another

W3: 20min AMRAP: 200m partner sled push/1 legless rope climb (each person)

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CFE WODs for week of 8.18.14

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CFE WODs for week of 8.18.14

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W1: 10 burpees/10 push ups/10 sit ups/100m sprint (x10) W2: 200m sprints, rest time it took to sprint (x10)

W3: 1 legless rope climb, 200m sprint (x10) * replace the run with a swim for W2 if you are competing at Boxtober Fest

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CFE WODS for week of June 14

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CFE WODS for week of June 14

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W1: 100m sprint @100% (x10) rest 1min between sets W2: Row or run 800m @90% for time (x4) rest time it took to complete round

W3: 3k row, 300 DU's, 3 mile run (scale as needed this is WOD #1 for the CF games this year :)

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CFE wods for week of July 7

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CFE wods for week of July 7

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W1: Shuttle run: Run 10m down and back/20m down and back/30m down and back/40m down and back/50m down and back rest 2min and then go back down 50/40/30/20/10 W2: 20 burpees/400m sprint (x6)rest 1min between sets

W3: Partner WOD 30min AMRAP: 5 rope climbs/10 OHS's/20 bar over burpees. One person works while the other person runs 400m… *OHS squat weight should be 60% of your 1 rep max

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CFE Wod's for week of June 30

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CFE Wod's for week of June 30

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Congrats to all those that completed the Spartan race this past weekend!! W1: 100m spint (x10)...walk back after sprint for your rest

W2: Run 5min rest 5min run 5min

W3: 1min max cal. row/1min max T2B/1min max DU's/1min max wall balls/1min max pistols, rest 1min between rounds(x5)...then row 1000m

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CFE Wod's for week of June 23

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CFE Wod's for week of June 23

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W1: Sled push@ half your body weight, work 20sec /rest 10 sec (x8) W2: 5 burpees, 1 min sprint (x6) rest 1 min between sets

W3: 1 rope climb, 200m run, 20 push ups, 500m row, 20 T2B's, 400m run, 1 rope climb, 800m run, 20 Pass throughs, 1000m row

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