CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 20 minutes of: Row 750m 50 Double Unders 21 KB Swings, 1.5/1 pood Post rounds and fraction of rounds to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): “Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds Bike (TUE): 5 x 5:00 TT, spin/rest 3:00 Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds Post sport and times to comments. Multi-Sport (3S): “Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds Post sport and times to comments. Carole Pilling,

STRENGTH: Max Effort (ME): Back Squat Work up to a 3RM or 1RM. Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD CFE STRENGTH & CONDITIONING WOD: On the minute for 12 minutes: 2 Deadlifts @ 70% of 1RM 7 Burpees Post deadlift load to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): “Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds Bike (TUE): 5 x 5:00 TT, spin/rest 3:00 Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds Post sport and times to comments. Multi-Sport (3S): “Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds Post sport and times to comments. Brian MacKenzie, CrossFit Athlete Training Camp

CFE STRENGTH & CONDITIONING WOD: Rest Day Are you competing in the CrossFit Games Open? Post answer to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery. Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (SUN): 800m @ 1000m TT pace Bike (SUN): 30 minutes @ 85% effort/RPE Run (SUN): 5M @ 90% of 10k TT pace C2 Row (SUN): 2 x 2k, hold splits within 0:30, rest 5:00 between Post sport and times/distance to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (OFF): 500m TT Bike (SUN): 20M TT Run (SAT): 8M @ 85% effort/RPE Post sport and times to comments.     STRENGTH & CONDITIONING RECOVERY This can and should be done the day of races, after long runs, or on Sundays after interval work. Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD. Judy, after conquering the Houston Marathon and taking nearly 30 minutes off her previous marathon attempt.  

CFE STRENGTH & CONDITIONING WOD: 21-15-9 for time of: Clean & Jerk, 95/65 pounds Burpees Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (SUN): 800m @ 1000m TT pace Bike (SUN): 30 minutes @ 85% effort/RPE Run (SUN): 5M @ 90% of 10k TT pace C2 Row (SUN): 2 x 2k, hold splits within 0:30, rest 5:00 between Post sport and times/distance to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (OFF): 500m TT Bike (SUN): 20M TT Run (SAT): 8M @ 85% effort/RPE Post sport and times to comments. Carl Paoli showing how its done at the Freestyle Connections Gymnastics Movement Seminar

STRENGTH: a) DE Box Squat 8 sets of 3 reps @ 65% of 1RM on 1:00 b) DE Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 Complete all sets of Box Squat before moving on to (b). Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: 5 rounds: 0:30 Lunges, 0:30 off 0:30 Farmers Walk, 0:30 off 0:30 Hand-release Push ups, 0:30 off Post load for farmers walk and total reps to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds Post sport and times to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds Post sport and times to comments.     Juvie Gonzalez, 13.1 Los Angeles