W.O.D.: Tempo | Time Trial

Saturday, June 01, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

3 Rounds For Time:

25 - Push Ups

25 - GHD Sit 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): 800m TT

Bike (SUN): 20k TT

Run (SUN): 15k TT

Row (SUN): 10k TT

Ruck (SUN): 15M TT, full kit w/ 55# ruck

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m TT

Bike (OFF): OFF

Run (SAT): 6M @ 80% 3M TT pace

Post sport and time to comments.

Reebok CrossFit Thames hosts a CrossFit Endurance Seminar on August 31st - September 1st

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Comments (6)

Dan C
on Saturday, June 01, 2013 at 02:49 am
Treadmills and CFE.
Can all of the CFE runs be transferred to a treadmill? If so are there any standard recommendations for settings? Incline, etc. Thanks.
Alan Pamayo
on Saturday, June 01, 2013 at 04:54 am
Brad Williams
on Saturday, June 01, 2013 at 06:27 am
6/1/13 WOD
Storming here in MI this early this morning and the park that I ride at is a natural low land so it flooded. Needless to say I was stuck on the trainer again.

TT Bike this morning. 20 min. warm-up, 2 x 36 min. (20K) TT/10 min. rec. 15 min. at a steady pace, 13 min. cool-down. 20 minute run after 2.56 miles. Would've liked to gone faster, but I got some blisters on my feet from not wearing sock with them and that kinda held me back. Hopefully they heel by next Sunday when I have my first triathlon.

Foam Roller/lacrosse ball smashes after. Gonna get some stretching in later today. Pretty good training day.
Brad Smith
on Saturday, June 01, 2013 at 07:16 am
3s run wod
6 miles at 80% (44:48 - 7:28 pace)
Chad Brinkley
on Saturday, June 01, 2013 at 01:08 pm
Swim & Run WODS
5/31: I did the swim WOD in the PM - 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 20 Minutes of 30 seconds on with 30 seconds rest (roughly 35 yards per interval), 600 Cool Down. Midwater starts were rough.

I also did the local S&C WOD: CROSSFIT TOTAL. Shoulder Press 125 PR, Backsquat 245 PR, Deadlift 325. Total = 695... PR by roughly 70 pounds.

6/1: I did a 5K Time Trial this morning at a local race. Time was 21:14. Slower than I would have liked.

Afterwards, I did the local S&C WODS.
Strength: 6x2 Hang Snatch (65, 85, 95, 105, 115, 125)
Conditioning: 1 Minute of Double Unders, 2 Minutes of Chest to Bar Pull Ups, 3 Minutes of OHS @75, 4 Minutes of Bar Facing Burpees. 141 Reps RX.

Hero WOD - BRENTON. 5 Rounds for time of 100 feet of Broad Jumps & 100 feet of Bear Crawl. Do 3 Burpees after every 5 Broad Jumps. 13:55 RX with Body Armor on.
on Saturday, June 01, 2013 at 02:00 pm
Yesterday's workout.

Strength (Rx):

235 x 1
250 x F,F

S&C (Rx): 215lbs
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