STRENGTH WOD: ME: Box Squat Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Two rounds, each for time, of: Row 500m 15 Back Squats, 135/95 pounds 15 C2B Pull ups Rest 4:00 between rounds. Post times to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD or S&C Recovery "Sport (DAY)" refers to when a workout is programmed/designed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m on 1:00, deviation no more than +/- 2-3 seconds Bike (TUE): 10 x 1/4M TT, rest 2:00 Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds Post sport and times to comments. Multi-Sport (3S) Choose ONE of the following sports: Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (MON): 8 x 20:10, use pool or open water Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Whiteboard Wednesday

CFE STRENGTH & CONDITIONING WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of: Bench Press, Bodyweight Deadlift, Bodyweight Post times to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD or S&C Recovery "Sport (DAY)" refers to when a workout is programmed/designed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m on 1:00, deviation no more than +/- 2-3 seconds Bike (TUE): 10 x 1/4M TT, rest 2:00 Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds Post sport and times to comments. Multi-Sport (3S) Choose ONE of the following sports: Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (MON): 8 x 20:10, use pool or open water Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Jake Fisher, Clean & Jerk PR

STRENGTH: DE: Dead Hang Pull ups 10 x 3 on 1:00 + accommodating resistance (bands or chains) Post resistance used to comments. Focus on keeping each rep explosive. 5-10 minutes rest then CFE S&C WOD CFE STRENGTH & CONDITIONING WOD: 3 rounds for time of: 7 Squat Cleans, 165/105 pounds 14 Ring Dips Run 400m Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD or S&C Recovery "Sport (DAY)" refers to when a workout is programmed/designed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m on 1:00, deviate no more than +/- 2-3 seconds Bike (TUE): 10 x 1/4M TT, rest 2:00 Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds Post sport and times to comments. Multi-Sport (3S) Choose ONE of the following sports: Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (MON): 8 x 20:10, use pool or open water Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. CrossFit Endurance Cycling Seminar,

CFE STRENGTH & CONDITIONING: Rest Day ENDURANCE WOD: 3+ Hours before CFE S&C WOD "Sport (DAY)" refers to when the workout is designed to be performed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 800m TT pace Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00 C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort Post sport and time(s) or distance(s) to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (OFF): 20:00 Skill Work Bike (SAT): 30:00 @ 90% effort level Run (SUN): 10M TT Post sport and time or distance 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. athletes, 4 first-timers, after completing the Holiday Lake 50k  

CFE STRENGTH & CONDITIONING WOD: 3+ Hours after Endurance WOD Choose one of the following workouts: (a) Endurance Athletes: 5-7 rounds Sprint 50m 12 Russian KB Swings, 2/1.5 pood Rest 4:00 between rounds. Post times to comments. (b) Games Athletes: For time: 50 Pull ups 50 KB Swings, 1.5/1 pood (Games Standard) 100 Double Unders 50 Overhead Squats, 95/65 pounds Post time to comments. ENDURANCE WOD: 3+ Hours before CFE S&C WOD "Sport (DAY)" refers to when the workout is designed to be performed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 800m TT pace Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00 C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort Post sport and time(s) or distance(s) to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (OFF): 20:00 Skill Work Bike (SAT): 30:00 @ 90% effort level Run (SUN): 10M TT Post sport and time or distance 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. Sign up for the CrossFit Endurance Seminar at on the