W.O.D.: H T/TT Day 1 Week 1

Saturday, December 01, 2012 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

7 Rounds For Time Of:

3 - Thrusters (155/115)

5 - Strict Pull Ups

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 85% of 500m TT pace

Bike (SUN): 12M TT

Run (SUN): 10k @ 85% of 10k TT pace

Row (SUN): 2k @ 85% of 2k TT pace

Ruck (SUN): 10M TT

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m @ 85% of 500m TT pace

Bike (SAT or LI): 12M TT

Run (SUN or LI): 10k @ 85% of 10k TT pace



Share This Page:

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

Comments (13)

Dustin
on Friday, November 30, 2012 at 08:27 pm
Pace?
I haven't run a 10K. What kind of pace should I look at in comparison to a 5K?
Brad Williams
on Saturday, December 01, 2012 at 06:10 am
12/1/12 WOD
TT bike this morning. 36 minutes on the trainer, then did 4 of the 2K intervals; 4 minutes each. Interval run after. 4x600m- 2:28,2:26,2:27,2:28 min.

Felt kind sloppy running because I haven't done much this week. Will get some drill/skill work in tomorrow. Mobility rest of the day.
Jason
on Saturday, December 01, 2012 at 08:13 am
12/1 WOD
Thrusters at 115, pull ups finally felt good!
Robert
on Saturday, December 01, 2012 at 10:05 am
Re: Pace?
Here is a calculator that does a pretty good job of estimating your pace across several distances:

http://www.mcmillanrunning.com/calculator
Carl S
on Saturday, December 01, 2012 at 10:38 am
WOD
Scaled the thrusters to 60kg (~130 lb), 4 pull ups, 7 rounds.

Time: 9:43
Alan Pamayo
on Saturday, December 01, 2012 at 11:09 am
S&C WOD
WOD RX'd
6:41
Jack
on Saturday, December 01, 2012 at 11:27 am
WOD
7 rds
135# Thruster x 3
5 strict pull ups

5:23

On round five I could no longer perform a strict pull up, I began kipping at that point as to keep up the momentum. Round 7 I had to kip so hard to get my chin over the bar I almost flung myself off the bar into the garage floor. Good stuff!
Ross
on Saturday, December 01, 2012 at 01:11 pm
WOD
S&C scaled to 95
8:36
PJ
on Saturday, December 01, 2012 at 02:01 pm
RE: Pace?
Check out the link below for pacing help: http://www.mcmillanrunning.com/calculator
PLA
on Saturday, December 01, 2012 at 03:16 pm
Day 79
S&C (Rx): 3:18
buff squirrel
on Saturday, December 01, 2012 at 04:27 pm
H T/TT Day 1 Week 1
thrusters @ 115, 16'10" with the boy following suit.
Pablo Medina
on Saturday, December 01, 2012 at 05:21 pm
Results
8:58 RxD
CrossFit MoFo
on Sunday, December 02, 2012 at 08:12 am
WOD
S&C: thrusters scaled to 60kg
Time : 08:08
Comments are closed for this post.