W.O.D.: D Tempo / Time Trial

Day 1 Week 4


As many rounds as possible in 8:00 of:

21 Hand-release Push ups

15 KB Swings, 2/1.5 pood

9 Toes-to-bar

Post rounds to comments.


3+ Hours Before CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 1000m TT pace

Bike (SUN): 2 x 10k TT, spin/rest 5:00, hold efforts within 0:30

Run (SUN): 2 x 2M @ 5k pace, rest 5:00

C2 Row (SUN): 5k TT

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (OFF): 10M @ 90% of 10M TT pace

Run (SAT): 2 x 2M, rest 5:00, hold within 0:30

Post sport and times to comments.


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.

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Comments (31)

Josh F
on Friday, February 03, 2012 at 07:03 pm
Awesome WOD!
I am so sorry that I am out of town this weekend. This would have been an awesome WOD! Maybe I'll have to save it for a future workout, and give it go.

Again, great programming guys! I love CFE.
on Saturday, February 04, 2012 at 01:09 am
3rds + 5 press ups...much harder than expected after yesterdays WOD!
Looking forward to the 2 x 2m TT this afternoon (ISH!)
Seth S
on Saturday, February 04, 2012 at 04:46 am
Scaling/Optimum Output
I would like your opinion on a matter of scaling/optimum output:

I following the original 12 week CFE programming as I am in my second year of Triathlons. Recently the CF workout consisted of 4x - 9 lateral burpees, 15 box jumps and 500 m row. My current gym does not have a rowing machine so I used the substitute sumo-deadlift high pull with 45#. For every 100 m = 10 SDHP.

When I started round 1 I realized that doing the entire 50 SDHP would not only dominate my workout (aka take the most time) but progressively cause fatigue to the point where intensity would be hindered. I choose to scale this portion to 25 reps.

Finally my question: on body weight or very light weight movements is it better to scale the reps back to ensure optimum output throughout the WOD or keep the Rx reps potentially sacrificing the intensity level?

on Saturday, February 04, 2012 at 06:03 am
3 rounds + 21
Brad Williams
on Saturday, February 04, 2012 at 06:20 am
2/4/12 WOD
Tempo run this morning. 14:14 min., 14 min.. Really happy with times. Would've been fast but the soles on my INOV8's kept sliding out of my shoes as I was running. I had to stop to slide them in and lost rhythm. Any tips to help this? Strength & conditioning 40 minutes later. 3 sets+21 HR Push-Ups + 14 KB Swings. Great WOD's this AM. Enjoy basketball today everyone!!
on Saturday, February 04, 2012 at 07:28 am
Thought I was running slower than I was and that drains on you mentally in a run. But ran 12:30 and 12:34 second one was easier mentally cuz I knew I was running 6:15.... Would like to below 6, been there before. Did WOD another 10min after cuz wouldn't have time later. Half way through I kept thinking this is whyvthey are suppose to be 3 hours after. Tough but didn't black out as my vision was fuzzy!
on Saturday, February 04, 2012 at 08:23 am
I have 13.1 scheduled for tomorrow so no tempo run or TT this weekend.

WOD 3 rounds even. The timer went off just as I was getting down for the HR. Harder than I anticipated.

I have a bunch of questions that I would like get answers to unfortunately I still am not accepted for the forums what's the deal?
on Saturday, February 04, 2012 at 08:32 am
Active Rest
Woke up this morning really wanting to do today's WOD after seeing it. However, my body and mind needed a break. Yesterdays performance was so-so and my sleep hasn't been that great. So, instead I did the following as active rest.

1.5hr of Yoga, stability work and stretching.

Yoga always seems to be tough for me. I also work up quite a sweat during yoga and feel sore afterwards. I defiantly need more work on flexibility.
on Saturday, February 04, 2012 at 09:03 am
2 x 2miles on rolling windy cold trail route (-1 degrees)
1 mile warm up 8.38
2 miles as 6.30-6.31 rest till H/rate 85bpm(approx 3 mins) then
2 miles as 6.38/6.38
1 mile cool down all done in 44mins
on Saturday, February 04, 2012 at 09:16 am
4 rounds + 8 rx'd. Nice way to start your Saturday morning
Chad Brinkley
on Saturday, February 04, 2012 at 09:45 am
I did the 3 Sport Run WOD this morning: 800 Meter Warm Up + Drills; 2x2 Mile with 5 Minutes Rest (12:56; 13:20); 800 Meter Cool Down

Followed up with the WOD at the Local Box:
Warm Up: 400 Meter Run, 15/10/5 Wallballs @20 Push Ups

Strength: 13 minutes to Row 1000 Meters and Perform a 2 Rep Max Thruster (6 attempts: 95, 115,125, 135, Failed twice at 145)

Conditioning: 3 Rounds for time of 20 Thrusters @75 Lbs, 20 Ring Rows, Run 400 Meters (13:48 RX)
Jake Fisher
on Saturday, February 04, 2012 at 10:12 am
Daily Results
WOD - 5 Rounds Rx'd

After our Team WOD at CrossFit Lincoln:

5:00 to find heaviest Ground-to-Overhead 1RM: 170#

2:00 REST

5:00 for MAX REP 35# KB Thrusters, 1 person works while 2 people rest: 35 Reps -- I was the last in rotation, so I only got 2 rotations, while my other two teammates got 3 rotations.

2:00 REST

5:00 AMRAP:
(2 people work/1 Rest/rotational)
8 KB Overhead Lunges, 35# each arm
8 SDHP, 70# KB
Rx - 4 Rounds

3:00 REST

5:00 AMRAP:
(2 people work/1 Rest/rotational)
12 Deadlifts, 135#
7 Hand-release Burpees
Rx - 5 Rounds

So I was VERY impressed w/ my CFE WOD at 5 Rounds, considering I did finished the Team WOD and rested only about 5:00 before the CFE WOD.
on Saturday, February 04, 2012 at 10:12 am
S & C
3 rounds, 21 pushups, 15 kb swings, 3 toes to bar. So close to 4! My heart rate was still at 160 bpm after being done for 3 mins
on Saturday, February 04, 2012 at 10:39 am
3 rounds + 5 pu's. Good, tough WOD!
on Saturday, February 04, 2012 at 11:01 am
5 rounds even. Pushups got real tough last 2 sets. Had to break them up.
on Saturday, February 04, 2012 at 11:02 am
S&C and bike, Inov8
3 rounds and 21 HR PU

First ride of the season with the team. I did not think I would ever get close to 30 mph, but, today, while being pushed by the team, that number briefly showed itself on the computer for a few minutes. So, it was nice to not suck today! Thanks CFE!

Brad - I am so glad to read that i am not the only person with that problem. I went to Saucony race ring flats because of it. If you find a solution, I would love to know too aside from super gluing it down. I don't wear socks, so that would be a really stinky option.
Alan Pamayo
on Saturday, February 04, 2012 at 11:12 am
WOD as RX'd: 3 Rounds + 18 Hand Release Push-Ups
on Saturday, February 04, 2012 at 11:44 am
S&C: 5 rounds  + 21hrpu

3S CFE: 45 min mountainbike on ice/snow in sun on coastal rocks & forest at 80%. Fun!!
Brad Williams
on Saturday, February 04, 2012 at 12:30 pm
RE: StacyF: INOV8
Stacy, this 233 Road X INOV8's never caused this problem. I have the F-Lite 195 Stormtroopers now. When I had Puma Faas 250's the sole slipped out of those shoes too. I think it may be because the 195's and 250's are 0 drop. I got shoe shoe glue for them today. I'll let you know how that works.
on Saturday, February 04, 2012 at 01:10 pm
Felt good about 3 rounds, 12 hrpu...until I read the comments, hehe. Nice job out there! Seeing five and five plus rounds posted is both humbling and encouraging.
on Saturday, February 04, 2012 at 02:00 pm
3 rounds:
30 KB swings 2 pood
30 GHD sit ups
30 box jumps 30"

Run 2 x 2M, 5:00 rest - 13:50, 13:45
3 hours rest didn't erase the effort of those box jumps
Will OC
on Saturday, February 04, 2012 at 02:19 pm
SC : 3 rounds w/ 21 HRPU, 15 KB, 6 T2B
E : 2 x 2M @ 13:58, 14:14

In the 5 minute rest, what should we be doing? Stretching? Going inside to get warm? Any thoughts would be beneficial.
on Saturday, February 04, 2012 at 03:53 pm
Today's WOD
A little new to Crossfit, so I did KB swings at 45# and will definitely go heavier next time. (Run in AM)

3 rounds + 21 hand release push-ups
on Saturday, February 04, 2012 at 04:18 pm
Did some TGU before the WOD worked up to 40kg

15 1.5 KB swings
9 Toes to Bar
AMRAP for 8:00
4 rounds+21/15/3
on Saturday, February 04, 2012 at 05:27 pm
Will-- Rest means rest. You choose how you want to do it, but if you are going all out, you won't do much more than rest. If you want to walk, go for it. if you want to jog, go for it. More does NOT = better
on Saturday, February 04, 2012 at 06:42 pm
WOD Results
END: 15:16, 15:32 Shins feeling better since I have been working on the pose method as well as applying ice every night.

S&C: exactly 4 rounds as Rx'd. Getting ready to do next set of HR pushups when the clock went off. (Never been happier.) :) Started 30 minutes after runs which was a mistake. Pushups definitely getting harder on the last set.
on Saturday, February 04, 2012 at 10:28 pm
WOD Results
4 Rounds + 7 HRPU
Sel Marie (selina moreno)
on Sunday, February 05, 2012 at 02:09 am
4 rounds and kicked my butt!!
Laszlo m/35/68"/151
on Monday, February 06, 2012 at 04:34 pm
3rd + 15HRPU (did the 2/6 bike right before hand b/c didn't have time in the morning; rested 10 minutes before catching up w/ this WOD). HRPU's always kill.
on Friday, February 17, 2012 at 09:53 pm
3 rounds plus 21 pu. Wish I would have looked at today's wod yesterday as I subbed in hrpu for double unders!
Scott from the Lou
on Saturday, February 25, 2012 at 06:21 pm
afternoon WOD
At the park aka OUTSIDE!!!!

WOD: 4 rounds + 11 HRPU.

Oh yesterday and today = tomorrow gonna be sooooore! 5k row coming up hot!
Comments are closed for this post.