W.O.D.: Tempo | Time Trial

Sunday, November 17, 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): 800m TT

Bike (SUN): 15k TT

Run (SUN): 5k TT

Row (SUN): 2k TT

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

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1200m @ 85% 800m TT time

Bike (SUN): 15k @ 85% 15k 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.

Learning to fall at CrossFit Hilton Head

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Comments (3)

on Sunday, November 17, 2013 at 05:17 am
Endurance WOD
Did the run in 21:45. My lower legs and feet were dying at the end of it, probably because I ran yesterday to.
Brad Williams
on Sunday, November 17, 2013 at 01:20 pm
11/17/13 WOD
Strength & Conditioning today. Push Press- 115#/12 sets/3 reps on 1 min. Pull-ups/Dips- 5 reps each/12 sets on 1 min.

Circuit- 25-20-15-10-5- 25# Med Ball Slams, 5-10-15-20-25 Hang Leg Raises- 5:41 min.

Core- 3 x 30 sec. Rt Arm Plank, Left Arm Plank, Both Arms.

Stretching for mobility when I got home. Siatic nerve has been giving me some issues lately. Really flared up on trip home. Been trying to stretch and use lacrosse ball on it. Hopefully it will feel better soon. I guess it is just one of the aches and pains from a long season of endurance racing.

PJ thanks for the reply on comments. I understand how traveling to seminars can make it difficult to screen the comments when you have to do it manually.
on Monday, November 18, 2013 at 12:11 am
RE: 11/17/13 WOD

Thanks for your understanding! I really appreciate you spending the time to stay active in the comments! If you've got a minute can you shoot me an email at pj @ crossfitendurance . com with your mailing address?

Thanks dude!
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