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

Day 1 Week 6
Saturday, February 18, 2012 • EnduranceD Cycle, Tempo/Time Trial, S&C Recovery


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.


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.


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 CrossFit Utah Valley on the CrossFit UV Seminar Registration Page

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (15)

on Saturday, February 18, 2012 at 02:38 am
B.(not a Games competitor though)

As Rx'd: 11:50

I need lots of work on my kipping pull up. I've never really kipped before so that is a skill I have to work on. By far, the pull-ups took the longest to complete and the soreness in my chest from yesterday didn't help. I was smoked with this one.
on Saturday, February 18, 2012 at 05:17 am
500m @800m TT 6:40

Starting up again, after a lot of exams and the flue ;)
on Saturday, February 18, 2012 at 05:21 am
DRod-- This is a good one w/great coaching points Kelly Starrett & Carl Paoli The Position Part 5; The Pull Up http://tinyurl.com/7454bk9
on Saturday, February 18, 2012 at 06:17 am
500m @800m TT 6:40

Starting up again, after a lot of exams and the flue ;)
on Saturday, February 18, 2012 at 08:20 am
Thanks for the link Kaitlin!
Chad Brinkley
on Saturday, February 18, 2012 at 10:13 am
Bike WOD
I did the 3 sport Bike WOD today: 1 Mile Warm Up (High Cadence Spinning), 30 Minute Tempo Ride (10.68 Miles). 1 Mile Cool Down (High Cadence Spinning).

Later I did the local Box's HERO WOD "Rahoi": 12 Minute AMRAP of 12 Box Jumps @24", 6 Thrusters @95, 6 Bar Facing Burpees (6 Rounds + 12 Box Jumps + 4 Thrusters).
on Saturday, February 18, 2012 at 11:03 am
Interesting wod
7 rounds: Did 20s treadmill push instead of sprints and 70# fb swing(Russian).

Enjoyed it.
Alan Pamayo
on Saturday, February 18, 2012 at 12:32 pm
WOD B as RX'd: 14:51
Stuart F
on Saturday, February 18, 2012 at 12:42 pm
So for SS is today completely off?
Jeremiah Green
on Saturday, February 18, 2012 at 12:54 pm
Games WOD:

The OHS took me the longest, I did the 50 pull ups in 58 Secs but that was not a smart Idea because I was so burnt out for the rest of the workout. I should plan better next time.
on Saturday, February 18, 2012 at 01:24 pm
WATT Bike WOD & S&C WODS - Done
AM - WATT Bike 30mins TT after a 20min warm up - 18600m at 204W Av.

PM 7RDs at 50m basketball court sprints and 28kg KB
Brad Williams
on Saturday, February 18, 2012 at 01:27 pm
2/18/12 WOD
Did the interval swim from yesterday w/form drills for warm-up/cool-down this morning. #1- 25,52,1:54. #2- 22,50,1:48. #3- 22,48,1:47. Really happy with those times. Strength & conditioning during the mid-morning. 27 seconds for the L-Sit, 175lbs. for the Bench Press, and Single Unders- 15:24 (15:51 w/L-Sit). Tough WODS today. Just a little soreness in calves and ankles from basketball yesterday. Definatly going to use that for some running the rest of the winter.
on Saturday, February 18, 2012 at 01:58 pm
Stuart-- SS does the CFE S&C wod
Endurance athletes complete option A
Jake Fisher
on Saturday, February 18, 2012 at 11:35 pm
Daily Results
Sorry I'm late posting this, the day got away from me after we moved CrossFit Lincoln into its new, bigger box today!

Power Cleans (DE) - 135#
12 x 2 on 1:00 @ 70% 1RM

L-Sit (for time) - 0:45, L-Sit was suspended on rings

10:00 REST, then...

Bench Press, Body Weight
Double Unders
- Our bench went missing, so did 135# floor press; Body Weight bench (165#) is doable for me, but floor pressing that weight wouldn't have happened very well.

10:00 REST, then...

Today's (A) WOD for Endurance Athletes:

5 Rounds: 50m Sprint + 12 KBS, 2pd
w/ 4:00 RI between each round
TOTAL = 3:01 Rx'd
44s - 43s - 31s - 31s - 32s, first two rounds were slow transitions to KBS; figured it out.

No one else did the (A) workout today? I hope those of you who are endurance athletes didn't choose to do the (B) workout because it looked/seemed to be more like a CrossFit WOD than the (A) workout...

There was a reason for the (A) workout; coupled on the same day as the 30:00 BIKE at 90% Effort (that's practically a TT) ... I'm sure the neuro-endocrine response was jeopardized and not capitalized upon by doing the Games Competitor (B) WOD & then cycling later or after that WOD. Trust me, there's a method and a science to the programming. Trust it, don't deviate, and it'll get you far!

It's always interesting to see what people will do when given a choice between two very very different workouts.

Keep up all the hard work, fellow athletes! GET SOME!
on Sunday, February 19, 2012 at 02:46 pm
Did this today four hours after today's (Sunday) SS row.

B wod: 16:30
Subbed 800m row for DUs (no impact).
Comments are closed for this post.