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

Day 1 Week 11
Saturday, March 24, 2012 • EnduranceD T/TT, S&C R


Four rounds for time of:

12 Lateral Burpees

21 Double Unders

Post time to comments.


3+ Hours Before CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 20M TT

Run (SUN): 2M TT

C2 Row (SUN): 5k TT

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SUN): 20M TT

Run (SAT): 2 x 2M, rest 5:00, deviate no more than 0:15-0:20

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.

Travis, The Cell CrossFit Endurance

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Comments (12)

Daniel Smith
on Friday, March 23, 2012 at 08:20 pm
One word= PAIN!
on Saturday, March 24, 2012 at 03:30 am
S&C: 4:43

Followed up with skill work: muscle-up & kipping pull-up.
Alan Pamayo
on Saturday, March 24, 2012 at 08:01 am
WOD as RX'd: 5:16
on Saturday, March 24, 2012 at 11:19 am
Chad Brinkley
I did the 3 Sport Run WOD this morning: 2x2 Mile with 5 Minutes Rest (13:08; 13:28)

WOD 12.5: 7 Minute AMRAP of Thrusters @100 & CTB Pull Ups (3-3;6-6; 9-9; etc): 72 Reps

Strength: Linear Progression
Front Squats 5x5 (125)
Power Cleans 5x5 (75, 85, 95, 105, 115)
Bench Press 5x5 (100, 110, 120, 135, 140)
Brett Dean
on Saturday, March 24, 2012 at 11:30 am
Rx - 7:00

I still don't have double-unders down so I had to do them with singles in between.
Brad Williams
on Saturday, March 24, 2012 at 12:13 pm
3/24/12 WOD
Interval run on the treadmill this morning because of rain. 3x1 mile- 8.9, 8.9, 8.8 mph. Lifetime Fitness Alpha Competition- On the Lifetime Fitness Basketball Court. 1/2 Court and back of Towel Pushes, Burpee Broad Jumps, 50lbs. DB Farmer Carries. Then, 10 95lb. Snatches, 10 45lb. Plate Squats, 10 Hand Release Push-Ups, 10 95lb. Cleans, 10 Renegade Rows. Third, 10 rope whips. Finally, 2x Basketball Suicides, 45lb. Plate Towel Pulls, Duck Walks- 8:07 minutes. I was in 3rd after I left. Hope that stands up so I qualify for the regionals. I'll post when I find out. Been MWodding myself out through day. Kinda hurtin'....
on Saturday, March 24, 2012 at 12:45 pm
3s run
3 x 1M - 6:26, 6:27, 6:21
on Saturday, March 24, 2012 at 01:57 pm
Swapped Sat & Sun, so today = 2Mi TT Run in 13:20 on undulating route
Pleased with that :) Getting there with the pose technique now and starting to get quicker. .

One question i have - are wods completely independent of one another? in other words, would tuesdays have to follow mondays to be completely effective? in a similar way is one week independent of another, and one month to the next?
kaitlin, (if i am correct) I think you have suggested in the past that it is good timing to schedule a race at the end of a cycle (a, b,..d etc), which suggests a level of periodisation? is this right? just want to get things clear in my head, racing april 22nd :)

thanks, have a good weekend!
on Saturday, March 24, 2012 at 02:08 pm
S&C 5:53
END: 7:52 & 7:24
on Saturday, March 24, 2012 at 05:47 pm
front squat
Squat that weakness off!
on Saturday, March 24, 2012 at 10:57 pm
END: 7:33 & 7:26
on Monday, March 26, 2012 at 12:50 pm
4:46, subbed 50 singles per round.
Comments are closed for this post.