W.O.D.: Tempo | Time Trial

Saturday, November 02, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

30 - Muscle 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): 1200m TT

Bike (SUN): 15M TT

Run (SUN): 5M TT

Row (SUN): 5k TT

Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1600m @ 85% 1200m TT pace

Bike (SUN): 15M @ 85% 20M TT pace

Run (OFF): OFF

Post sport and time to comments.

CrossFit Paradigm Performance

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Comments (2)

Brad Williams
on Saturday, November 02, 2013 at 06:27 am
11/2/13 WOD
Tempo bike-run "brick" this AM. Bike- 15 min. Warm-Up (pace increase), 45 min. (15 mile) Tempo, 10 min. Cool-Down. 5K Run- 23:16 min. Did run on treadmill because it was pouring, windy, cold here in MI which is never a good combo.

Great WOD this AM. Surprised w/how good legs felt after heavy S&C WOD in the afternoon yesterday. Stretching for mobility and smashes later on. Go State!
on Saturday, November 02, 2013 at 12:29 pm
~32 minutes
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