W.O.D.: Tempo | Time Trial

Saturday, May 11, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:


21 - 15 - 9

Deadlift (225/185)

Hand Stand Push Ups

Post time to comments.


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% 1200m TT pace

Bike (SUN): 15M @ 85% 15M TT pace

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

Row (SUN): 7k @ 85% 5k TT pace

Ruck (SUN): 12M @ 85% 10M TT pace

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m TT

Bike (OFF): OFF

Run (SAT or SI): 3M @ 90% 5k TT pace

Post sport, time, or distance to comments.

Couch stretch at CrossFit Incendia

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Comments (5)

on Saturday, May 11, 2013 at 12:06 pm
2 Intervals or 1 Interval and 1 Tempo/TT?
If we can only follow the site twice per week, which two categories of the workouts would we do?
Alan Pamayo
on Saturday, May 11, 2013 at 12:12 pm
WOD (DL's @225; Head to abmat HSPU's)
Brad Williams
on Saturday, May 11, 2013 at 02:21 pm
5/11/12 WOD
Long bike WOD this morning. 10 min. warm-up. 45 min. TT pace/5 rec., 1 hour climbing tempo/5 rec., 45 min. steady pace, 10 min. cool-down. 10 min. 200m Run, 10 Squats AMRAP Run after- 8 sets + 185m, 5 min. easy run cool-down.

Strength & conditioning this afternoon. Did 5 sets of the GWOD 3 25# DB Planche Throughs, 6 Straight Arm Ring Press Outs, 9 V-Outs. Then I did yesterday's CF Mainsite WOD with 25# DB's for time- 5:02 min.

Mobility work through day. Great training day. Hope this is the last weekend of crappy, cold, damp weather here in Michigan.
Brad Smith
on Saturday, May 11, 2013 at 02:24 pm
3s run wod
Our 15 month old and I are finally over a bad cold we both had and finally have been able to sleep at night. I felt the rest during this workout - first time I felt good in a workout in a while!!

8 x 200 meters with 2:00 rest (31.51, 32.62, 31.14, 30.45, 30.81, 30.90, 30.49, 31.60 - average 31.19)

Grosse Ile Duathlon is exactly 1 week away. My first duathlon...should be fun!
on Saturday, May 11, 2013 at 03:02 pm
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