W.O.D.: E Tempo / Time Trial Day 1 Week 6


Five rounds for time of:

10 GHD Sit-ups

15 Hand-release Push-ups

50 Double Unders

Post time to comments.


3+ Hours Before CFE Strength & Conditioning WOD or Perform on CFE S&C WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30 Minute TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 5 Mile TT with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 30 minutes @ 90% Effort

Run (SUN): 8M 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.

Geoff Lynn

Share This Page:

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

Comments (11)

Jim B
on Saturday, May 12, 2012 at 05:27 am
Bike (SAT): 30 minutes @ 90% Effort
18.7 per mile
Chris Biles
on Saturday, May 12, 2012 at 07:57 am
9:29 Rx'd
on Saturday, May 12, 2012 at 11:42 am
I placed 2nd in Cat 4 women in the Time Trial this morning with rain and 18 mph that were shifting due to a front coming through. Hopped in the car and rushed over to the local box for a team charity WOD. I'm officially smoked today.
I'm very excited and pleased as punch at 2nd place. I feel like I'm starting to really see gains made quickly since switching to CFE training and adjusting the template to meet my needs of cycling and tri season running together.
Brad Williams
on Saturday, May 12, 2012 at 01:07 pm
5/12/12 WOD
Congrats on the finish Stacey. It was pouring here in MI too. Strength & conditioning early this AM subbed tuck jumps for DU's- 11:20 min. Then, did a longer bike ride with some friends this AM. 1st 25 miles were slow 18 mph. Then, I went my own way and did 13 mile tempo. 37:42 on a hilly course. Felt good about this.
Alan Pamayo
on Saturday, May 12, 2012 at 01:24 pm
WOD as RX'd: 11:19

Brent Cox
on Saturday, May 12, 2012 at 02:18 pm
first 11 mile race
I'm fairly new to crossfit endurance but been doing crossfit for about 3 years. Been following the programming on the endurance site the last couple weeks and ran in a local race this weekend just for the heck of it. It was 11 miles in a canyon here in Lubbock, TX. Finished it in 1:29:57 with average 8:11 splits. I finished 2nd in my age division (40-44). Still learning about how to do the endurance plan but I was really pleased with my performance considering I've never run 11 miles. Appreciate what you guys do. Thanks for all your hard work and research. Just wanted you to know that it is helping all kinds of people.
on Saturday, May 12, 2012 at 04:41 pm
Ran a 5K in DC for charity today and broke 20:00 minute barrier. 19:51!!!! CFE is definitely paying off!!! Cannot wait for Ironman Lake Placid, new PR coming!!!
Jake Fisher
on Sunday, May 13, 2012 at 09:11 am
First Race Results + WOD (post-race)

Finished 6th overall (of 150+) & 2nd in age group in the More Cowbell 5K (gnarly) trail run, 19:34, wearing a pink flower-covered speedo -- for charity! The course was hilly w/ uneven terrain & lots of horse "dents" from people riding on muddy trails. 'Twas interesting; but it's on my training course, so ate it up!

Did the WOD 20:00 later at CFL. There was another charity event taking place where all the dudes wore sports bras during the Team WOD ... I walked in wearing the Speedo. The place errupted!

WOD, Rx'd = 7:59
on Monday, May 14, 2012 at 02:30 pm
subbed 150 singles

on Tuesday, May 15, 2012 at 07:00 am

15 abmat and 100 singles subs.
Geoff Lynn
on Thursday, May 17, 2012 at 10:16 am
Re: first 11 mile race
Hey Brent,
I'm a CrossFit Endurance coach in Lubbock. I'm at Capstone if you want to look me up! geoff@capstonecrossfit.com
Comments are closed for this post.