W.O.D.: Tempo | Time Trial

Saturday, July 27, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

300 - Air Squats

(Everytime you break perform 2 rope climbs)

Post time and number of rope climbs 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): 12M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 12M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S rest day

Swim (OFF): OFF

Bike (SUN): 15M TT

Run (OFF): OFF

Post sport and time to comments.

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Comments (5)

on Friday, July 26, 2013 at 11:51 pm
300 squats
Brad Williams
on Saturday, July 27, 2013 at 06:25 am
7/27/13 WOD
3 Hour Bike this morning. 20 min. Warm-Up (spin, pick-ups, 1 legged pedal drills), 1:20 hour TT/20 rec., 9 x 1:30(800m)/3 rec. Int., 20 min. Cool-Down.

When doing the intervals I tried to recover around 70-75% HR to get use to a race pace. TT was very hard because I mixed in climbing efforts with hard pick-ups during commercials on MLB Quick Pitch.

Did dynamic stretching for mobility after to get joints loosened back up from being stuck in one place for a while. Smashes and stretching later. Great WOD this morning. Can't wait to watch "Naughty Nancy" later on at the Crossfit Games.
on Saturday, July 27, 2013 at 09:42 am
Run 10k TT
Did it in 45:20.
Steve S
on Monday, July 29, 2013 at 02:20 pm
300 Squats
No rope so did 5 Pull Ups instead. 12:50 w/25 pull ups.
Chris Della Fave
on Wednesday, July 31, 2013 at 10:50 am
300 squat wod
Sub 40 bear crawls for rope climb. finished in 12:29

Legs crushed
Comments are closed for this post.