W.O.D.: Tempo | Time Trial

Sunday, November 03, 2013 • EnduranceTempo, Time Trial



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.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Lift heavy things

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Comments (3)

Brad Williams
on Sunday, November 03, 2013 at 06:12 am
11/3/13 WOD
Steady Run Circuit this morning. 4.45 mile Run to Lifetime- 35:57/7 rec., "Angie" WOD 100 reps each- Assisted Pull-Ups, Push-Ups, Sit-Ups, Squats- 19:14 min./7 rec., 4.45 mile Run back home- 35:38, 3 min. Cool-Down.

Smashes for mobility. Pretty happy with that run. Took a few minutes to get arms recovered after "Angie" WOD, but it turned out good going back a little faster.

Ann Arbor Turkey Trot Iron Turkey Race next Saturday; 5K at 9 am recover till 10 for the 10K. Gonna have to work pacing on this one.
Michael D
on Sunday, November 03, 2013 at 05:18 pm
First CFE run
Very first time implementing a CFE WOD. CrossFit now for 7 months.
Sat: Fran Rx - 13:34 PR
Sun: run 5 @ Tempo/TT pace (calf injury makes me nervous to really let fly) 40:32
Attending CFE seminar in Berkeley December 7-8. Can't wait!
Michael D
on Sunday, November 03, 2013 at 05:23 pm
Very first CFE workout
Sat: Fran Rx- 13:34. PR
Sun: 5M Tempo/TT 40:32 (calf injury makes me nervous to let fly)
Just discovered CFE. CrossFit only 7 months. Attending seminar in Berkeley December 7-8 to figure it out!
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