W.O.D.: G T/TT Day 2 Week 7

Sunday, October 21, 2012 • EnduranceT, TT, Tempo, Time Trial, G



Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m TT

Bike (SUN): 12M TT

Run (SUN): 5M @ 7M TT pace

Row (SUN): 5k TT

Ruck (SUN): 12M TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Off or SUN followed by Bike LI): 1200m TT

Bike (SUN or LI): 12M TT

Run (SAT or LI): 5M @ 7M TT pace

CrossFit Force at the Nor Cal Tough Mudder

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Comments (6)

on Saturday, October 20, 2012 at 08:05 pm
Late Post
Sorry for the late post folks, technical difficulties!
on Sunday, October 21, 2012 at 01:15 am
my first 5k rowing TT
done in 22:1
Brad Williams
on Sunday, October 21, 2012 at 09:11 am
10/21/12 WOD
Interval run this morning. Worked on my pacing for my 10K next Sunday to see how I would feel at certain levels. 6x1K/3 rec.- 4:28.4:26,4:24,4:15,4:23,4:20 min.

Pushed myself the 4th set to see what I would have left. Kept the rest of the sets around 7-7:15 pace. If I stay around 7:15-7:20 min. I'll be good.

Mobility work rest of day after trip home.
Josh Curtis
on Sunday, October 21, 2012 at 09:38 am
What a way to start my 3rd week!
Only been doing CFE do 3 weeks now. 12 miles, 45lb pack, 2hrs 49min
Alan Pamayo
on Sunday, October 21, 2012 at 01:54 pm
Endurance Run
Run 5M
on Sunday, October 21, 2012 at 07:44 pm
S&C WoD Results
S&C WoD from 10/15

ME: Sumo Deadlift; AMRAP 20:00 (25 sit-ups, 21 Push press @ 75#, Run 400m)

SDLs 2RM (205-215-225-235-245-255)
Rounds = 5 + 15 sit-ups
Comments are closed for this post.