W.O.D.: Tempo | Time Trial

Saturday, November 23, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

15 - 12 - 9

Dumbbell Thrusters (45/25)

Strict Pull 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): 1600m @ 85% RPE

Bike (SUN): 25M @ 85% RPE

Run (SUN): 13.1M @ 85% RPE

Row (SUN): 13.1M @ 85% RPE

Ruck (SUN): 15M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m TT

Bike (OFF): OFF

Run (SAT or SI): 13.1M @ 85% RPE

Post sport and time to comments.

FIRE Coach Team at the Savannah Rock and Roll Marathon

We are coming to Savannah for a CrossFit Endurance Seminar, sign up now!

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (3)

Jeff Ford
on Saturday, November 23, 2013 at 06:08 am
CrossFit Hilton Head Athletes
All the athlete's in the picture above hit PRs or they completed their first marathon. Training was 8 weeks total. 2 Interval sessions, 1 TT/Tempo ... No runs over 2 hours. Look out for 4-5 of our athletes headed to Boston in 2015!
Brad Williams
on Saturday, November 23, 2013 at 09:11 am
11/23/13 WOD
TT Bike this AM. 20 min. Warm-Up (Spin, 1 Leg Drills, Build Cadence), 2 x 20 min TT w/5 x 30 sec./1 rec. Sprints at end, 5 min. recovery after each set, 10 min. Cool-Down.

Strength & conditioning shortly after. Did Friday's WOD. Box Squats- 135# 14 inch. Box/5 sets/5 reps. Circuit- 3 Rds. of 500m Row, 30 Ring Dips (Feet on Ground)- 11:17 min. Core- 30 reps Plank-Ups, 20 reps 20# Med Ball Twists, 10 rep of Superman.

Stretching and foam roller for mobility. Felt good to be training again. Bike got circulation into hip/butt and Sciatic nerve is feeling lots better.

Will try swimming on Monday and running Tuesday.
Brad Williams
on Saturday, November 23, 2013 at 12:07 pm
RE: Crossfit Hilton Head Athletes
Jeff, that is awesome about your athletes. Congrats to all of your athletes and your CFE Training. Programming at it's best.
Comments are closed for this post.