100m swim
1:09
1:07
1:05
1:05
1:05
1:02
1:03
1:01
0:59
0:57

Wow Brandon that's impressive. I coach national group
Swimmers and they can not hold that. Did you do short course meters or long course meters to get your yardage or did you swim in a yard pool. I did the wod yesterday and held 1:12's.

That's a healthy looking pregnant woman who looks great. She ain't gonna be one of the porkers with a 2-year-old talking about how she, "still has the baby weight." Good for you girl! But put some collars on that bar.

She looks amazing!! Go Mary!

OHS while prego = BAMF

I think #3 threw up in their mouth because Mary can out-lift them at 9 months pregnant ... (and thats pretty nausiating)

Mary, you look AMAZING!! Proud of you girl! What an AWESOME photographer you have too!!

Is Rich Airey's running form good? It looks like his heels never touch the ground and he's staying on his toes the whole time. I don't mean he should be heel-striking, it just looks weird.

LOVE the pic!! You go girl!! Strong women who can give the gift of life is amazing in itself, but women who actually take care of themselves while providing the perfect protection for a growing baby...we need more of that in this world. Strong mommas= strong babies!!

M/31/210/72

Run on treadmill 0.5mile at 8.5 speed each round and 9.5 on round 10.

thats my coach!! You go GIRL!!

Yeah and the whole time she was prego she was kicking my butt training!!! You Go Mary, you rock!!!

Omg Mary you look amazing!! Cutest prego woman ever!!! Hope you and josh and the family are doing awesome!!!

I tried 5 Rnds:
Run 400m
Rest 2 Min
Row 500m
Rest 2 Min
Wasn't very fun in the heat. 34:36 total time.
Pretty damn warm here in Afghanistan today. Pray for rain.

Whoops! I meant 0.25 miles per round. Not 0.5

what distance should i go for if using an elliptical trainer?? got a bike too, but would like to do some mixing

10 rounds 400meters done 34:05 including 18 min rest. 28/m/85kg/6'1

Hey James Patrick. I notice you always posting from Salerno. I will be there in a few days. When do you do your wods.

5 rnds run, 5 rnds row, 2 min rest between rounds 44:02 40/m/245/6'2

Thanks for the inspiration Mary. I am 29 weeks pregnant myself with my 2nd child and still doing CF 3-4x a week. I did CF with my 1st as well! I recommend CF/kettlebells to all pregnant women, even if you have a bad labour like I did, at least it helps you recover much faster.

I thought that just the other day there was a video that said you don't want your butt coming off the seat when rowing because you were directing the power the wrong way. this video seems to say the opposite, did anyone catch that? and anyones input would be great

AWESOME WOD! One of my favorites...

I alternated biking 1000 meters and running 400 meters, all outside on a road, using a mountain bike:

Bike: 1:59
Run: 1:27
Bike: 2:00
Run: 1:36
Bike: 2:02
Run: 1:31
Bike: 2:01
Run: 1:39
Bike: 2:05
Run: 1:37

Overall WOD time of 35:57

Row 500m x10

Fast: 1:51
Slow: 2:02

Whew!

FOB Salerno

Alternating;
Run 400m (treadmill)
Row 500m
1:28
1:53
1:26
1:56
1:25
1:56
1:21
1:57
1:18
1:57

All rows.
First few sets averaged 1:52
Middle sets, 1:50
Last few, 1:48
Last, 1:42

I loved this Workout!!!
Run 400m x 10
1:29
1:25
1:21
1:19
1:18
1:24
1:23
1:20
1:21
1:15

All running
28:00 including 2 min rests

Awesome workout and I SO <3 the photo. :D

Can't do this one today (Baby Sis's b-day, and we're going to the aquarium), but I'm definitely doing it on Monday! Yay swimming!

Run
2:20
2:06
2:00
1:55
2:01
2:10
1:58
1:57
1:54
1:44

1:51 (run)
1:57 (run)
1:52 (run)
1:49 (run)
1:54 (run)
1:52 (run)
1:52 (run)
2:28 (bike)
2:05 (bike)
1:47 (run)

M/44/185

Row 500m
01:53,
01:55
02:01
02:05
01:54
01:57
02:00
02:00
02:10
01:51

M/45/5'7"/167
Run 400m
1.36.5
1.46.5
1.50.8
1.58.1
1.58.3
1.47.3
1.49.3
1.51.9
1.57.9
1.44.3

Oops, I didn't record each round :/
M/25/5'9/190

Time: 34.35 with rests included.

Did rounds of 400m run, 500m row, 1000m bike machine until round 9
Round ten was a final 400m run.

Oh I did the Tabata something else WOD from the other day before as well because I was lazy yesterday and took a rest day when I shouldn't have :/

216/30m/6'
39:07 including rest
Run 1:50
Bike 2:43
50 rep sdhp @ 45# sub for row 1:55
Run 2:04
Bike 2:42
50 sdhp 1:40
Run 2:05
Bike 2:37
Sdhp 1:32
Run 2:02
Great workout fun variety

Round 1 1:43
Round 2 1:45
Round 3 1:46
Round 4 1:47
Round 5 1:48
Round 6 1:46
Round 7 1:49
Round 8 1:52
Round 9 1:48
Round 10 1:50

5xRuns 5xRows w/ running clock 33:56

Bike for all rounds and while fasting:

1:38
1:41
1:45
1:47
1:49
1:56
1:48
1:52
1:56
1:47

10 rounds run 400m rest 2 min

35:06

Rower, 18:32 total. Variation between 1:44-1:54.

Tasting a bit of breakfast by the end...

swim 1:35
swim 1:51
run 2:04
bike 1:57
row 2:12
run 1:39
bike 1:36
row 1:59
run 2:02
bike 1:46

31/m/5'11"/200

How do you alternated the 2m
rest with the workout?

Some of my times aren't accurate
because I was fiddling with my watch. :)

M/57/6'/205
10 x 440 yds.
1:59
1:45
1:42
1:40
1:40
1:40
1:42
1:39
1:45
1:39
In the rain!

Bike 2:09
Bike 2:12
Run 1:39
Run 1:43
SDHP 45# x 50 1:45
SDHP 45# x 50 1:42
Bike 2:10
Bike 2:12
Run 1:38
Run 1:45
Total 36:55
M 46/74"/192
Nice WOD

all swim 50 meter pool
1:02
1:02
1:03
1:01
1:03
1:02
1:04
1:02
:58
:56

division 1 swimmer...
If you are going for the best overall time you probably want to run based on the fact that the world record for a 400 run is the fastest out of all of the options. Swimming is a close second, and then probably rowing and then cycling. The swim technique in the video posted was atrocious...

I would suggest that in the future you try to normalize the distances better so that the world records match up. 400 run and 100 swim are essentially the same thing. (with a slight advantage to the run) Based on some simple math, the row should have been around 300 to be normalized for world records between the distances. Too lazy to figure it out for cycling...

2:18
2:19
2:15
2:17
2:15
2:19
2:20
2:22
2:12
2:13

CNS Afghanistan| LEADERS WILL LEAD

Row/Run (treadmill)
1,57 (Row)
1.58 (Run)
2.01
1.47
1.57
1.34
1.57
1.36
1.57
1.35

Swim
10x100y@1:25-1:35

"Pack " 8 rounds

1:46 Row
1:45 Row
1:49 Row
1:44 Row
1:45 Row
1:33 Run
1:33 Run
1:33 Run

400M runs - all 1:12

First 5 rounds did run.
Rounds 6-7 rowed.
Rounds 8-10 did 50 double unders.

Only timed the rest intervals.

Way to go Mary!

M/34/6'3"/200

All Rows... watched my kids play in the yard the whole time!
Fast: 1:42.5
Slow: 1:47.5

10 rounds of a 400 meter run at Blue Flame Stadium
1:29, 1:30, 1:27, 1:27, 1:27, 1:28, 1:28, 1:29, 1:30, 1:26

Row 500 meters x 10
1 2:18
2 2:11
3 2:11
4 2:12
5 2:09
6 2:07
7 2:07
8 2:04
9 2:06
10 2:07
not so bad here on fob Sharana, Aghanistan

f/30/5'5/123

500m row / 2 min rest / erg resistance: 4

1 - 2:18
2 - 2:22
3 - 2:27
4 - 2:26
5 - 2:28
6 - 2:29
7 - 2:29
8 - 2:29
9 - 2:29
10 - 2:30

(agree the row should have either been slightly less or equal to the run for comparable times. also wish it would have suggested what resistance to set the erg on)

French River, ON

28/F/5'3/109#
400m Run
1 1:21
2 1:19
3 1:25
4 1:32
5 1:29
6 1:35
7 1:40
8 1:40
9 1:41
10 1:32

28/M/6'1/190#
500m Row
1 1:44
2 1:48
3 1:51
4 1:46
5 1:47
6 1:49
7 1:51
8 1:51
9 1:50
10 1:46

Crossfit Sudbury!

UGH!!! I woke up sick with a nasty cold!!!! But it didn't stop me...4 miles on the stair master!!!

M/52/153/1-1-06

Squats then Comet Saturday WOD

KBS 1P/WB 14#/Burpee. ONe minute on/one minute off x 4 for each exercise.

row
1:46/1:42/1:44/1:43/1:45/1:44/1:46/1:46/1:47/1:39

Run 400m, 2:00 rest between intervals.

31:27 total time.

Intervals 1&2 - 10.5 mph
Intervals 3&4 - 11.0 mph
Intervals 5,6,7 - 11.5 mph
Intervals 8&9 - 12.0 mph
Interval 10 - 12.4 mph

10x100m Swimming 36:18

I have had a high ankle sprain and missed being able to do alot of WOD's I like having swimming as a exercise today.

2012-08-11: Rowed. 19:29 of work.

44/m/176cm/73kg

40m run

1:29.1
1:28.6
1:32.8
1:30.8
1:32.1
1:32.4
1:31.2
1:31.0
1:31.3
1:29.5

Started with a 102 cadence and reduced my cadence gradually down to 96. Practiced pose drills before the start of each round.

run
all between 1:48 to 1:50

nice w/o

pregnant and staying fit couldn't be sexier.

those who can't deal with it couldn't me more ignorant

Row for 10 rounds with 2 min rest in between. Total time of 40:48

Brian
I swam in SCY Pool but I've been in a program that has me on a cruise pace of about 1:10 for 100yd cruise sets so those times were challenging but nothing i haven't experienced.

Run 400m
1:27
1:34
1:36
1:38
1:44
1:42
1:48
1:46
1:50
1:50

Also Brian I'd probably go about your intervals if I was in a meter pool haha

M/22/184lbs/6'0"

400m Run all ten rounds.
31:34 total.

I wasn't really able to get an accurate round to round time with how my stopwatch system was set up. I will have to see if I can come up with something better.

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee.
Stationary bike 1000m
Walking Sled Drags: 100m (50m forward, 50m backward) with 75lbs
Bike: 1:59
Sled drags: 2:05
Bike: 2:00
Sled drags: 2:09
Bike: 2:05
Sled drags: 2:12
Bike: 2:10
Sled drags: 2:15
Bike: 2:15
Sled drags: 2:18
M/54/6’/205

Nice job Gilpin! Way to Row!!

What should the resistence be on during the row?

M/42/5'-11"/210
Row: Drag #5
1:56
1:54
1:59
2:03
2:07
2:08
2:08
2:10
2:10
2:01

2:00 run (treadmill speed 8.8)
2:02 row (older concept 2 set at 6)
1:42 bike (bike speed 12)
1:52 run
2:06 row
1:48 bike
1:54 run
2:08 row
1:38 bike
1:50 run

I did the WOD at the local gym. The run probably could have been a little faster outside because it took a few seconds for the treadmill to get up to speed.

10 laps of swimming on the beaches of Rye, NH
After a UNH football scrimmage!
Didn't time it but took me about 50 mins all-in

Row
1:59
1:50
1:48
1:47
1:46
1:49
1:49
1:48
1:48
1:48

Row
1:59
1:50
1:48
1:47
1:46
1:49
1:49
1:48
1:48
1:48

M/43/5'8"/170

Ran on 400m track, all laps were between 1:23 and 1:29, total time was 32:15

Run 400m
1:31
1:28
1:29
1:34
1:35
1:35
1:39
1:43
1:48
1:53

Like this workout alot.

25/m/5'5"/140
All run
1:17
1:08
1:15
1:17
1:16
1:16
1:16
1:19
1:17
1:04

23/f/5'8"/140
All run
1:39
1:33
1:34
1:38
1:43
1:42
1:57
2:15
2:12
1:52

Well the wife and I had different opinions on this one... Pukie was right there for her

5'7/m/165
Hardest run workout ive done yet,
fastest time (1:13)
Average lap (1:19)

row:
2:03
1:59
1:58
2:00
1:59
1:59
2:02
2:02
2:01
1:59

last one hurt. cool wod. like the various combinations. m/55/5'10"/172

After OHS, FSquat, BSquat wod from the other day
500m row with 1min rest between
1501
1528
1538
1551
1558
1574
1598
2007
2007
2004

Out of shape water polo player/18/6'1"/185

50yd pool
C2 rowing thing

Swim:
1:10
1:08
1:11
1:12
1:06
1:04

Row:

1:28
1:40
1:47
1:26

Was planning on going to the gym to do all 4 of these, wim in the pool, rowing machine, bike machine and treadmill, but when I got there it was closed. So I just ran all ten sets. Also forgot my stop watch, but each 400m was approx. 1:30 with my faster ones close to 1:15

I'm 21 weeks pregnant and did 10 rounds of 500 meters.. Took me 39 mins

Alternated 500 row and 400 run:
1:47
1:19
1:47
1:19
1:46
1:18
1:46
1:18
1:45
1:14.

‎1:54
1:29
1:54
1:28
1:56
1:29
1:57
1:32
1:56
1:30
1000m Bike/400m run....I think my 400 was a little more like 425 or so..but a good different work out

500m row - 1:50
400m run - 1:47
500m row - 1:52
400m run - 1:50
500m row - 1:46
400m run - 1:51
500m row - 1:51
400m run - 1:53
500m row - 1:51
400m run - 1:45

Run 400m
All 10 rounds between 1:42 to 1:45

run 400 meters.
1:43.
1:44.
1:43.
1:44.
1:42.
1:44.
1:55.
1:58.
1:44.
1:54.

a. 400m run in 2:05,
b. 500m row in 2:07,
c. 400m run in 2:07,
d. 500m row in 2:11,
e. 400m run in 2:03,
f. 500m row in 2:15,
g. 400m run in 2:11,
h. 500m row in 2:13,
i. 400m run in 2:16,
j. 500m row in 2:07,

M/34/5'9"/154lbs

M/33yrs/6'0"/180#

All row - as rx'd

Low - 1:51
High - 1:55

RUN~~
1:49
1:35
1:31
1:37
1:40
2:27(Ran 500m)
1:53
1:45
1:40
1:30

Total
35:28.6

Treadmill maxed is @ 1:15 quarter mile
Ran every round
1- 1:15
2- 1:15
3- 1:15
4- 1:15
5- 1:15
6- 1:15
7- 1:15
8- 1:15
9- 1:15
10- Ran 800m (1:15/1:15) 2:30

Should have gone to the track but is still real hot in Arizona even at night

Treadmill maxed is @ 1:15 quarter mile
Ran every round
1- 1:15
2- 1:15
3- 1:15
4- 1:15
5- 1:15
6- 1:15
7- 1:15
8- 1:15
9- 1:15
10- Ran 800m (1:15/1:15) 2:30

Should have gone to the track but is still real hot in Arizona even at night

Did all ten rounds of running, here are the results:
1. 1:30
2. 1:32
3. 1:33
4. 1:32
5. 1:29
6. 1:33
7. 1:39
8. 1:34
9. 1:33
10. 1:30

M/36/168

400m runs

13:40 total running time.

Bike
2:34
2:54
2:35
2:47
2:46
2:38
2:41
2:44
2:46
2:37

1000m Bike

1. 2:34
2. 2:54
3. 2:35
4. 2:47
5. 2:46
6. 2:38
7. 2:41
8. 2:44
9. 2:46
10. 2:37

Bike 1200m, Run 400m

2:30 bike
1:31 run
2:33 bike
1:36 run
2:37 bike
1:46 run
2:34 bike
1:44 run
2:26 bike
1:39 run

400m Run, 1200m Bike

1:33 run
2:47 bike
1:43 run
2:54 bike
1:48 run
2:50 bike
1:58 run
2:41 bike
1:50 run
2:53 bike

Great WOD

Did 4 rounds of row, then 1 run (on a treadmill at 0% incline), and then over again from beginning, making 10 rounds total

1:42.1
1:42.9
1:43.0
1:44.3
1:36.3 (Run)
1:42.6
1:42.9
1:43.9
1:45.7
1:33.6 (Run)

run 1:47
row 2:07
bike 2:11
run 1:44
row 1:59
bike 2:03
run 1:43
row 1:52
bike 1:54
run 1:39

400m run:
1:21
1:22
1:27
1:27
1:28
1:26
1:35
1:33
1:35
1:32
(Total time: 32:46)

Good WOD to get back into the swing of things. Intense.

5x400 meter run
1:13
1:23
1:27
1:30
1:32
5x1000 meter bike
3:00
3:02
3:00
2:45
2:33

Alternated run/row

1:57/1:56
1:43/1:51
1:45/1:53
1:44/1:53
1:43/1:54

did running .. 13:33

Run 400
1:19
1:22
1:24
1:25
1:25
1:25
1:24
1:23
1:25
1:24

Did 400m runs on treadmill, 18:53 not including rest time, spool up on treadmill was slow.....

Been doing wods at a box w kid this month - big fun.

Home WOD today. 3 rft of: 400m run w happy English setter,
15 burpees, 15 KBS 50# = 13:47

Spooked some neighbors w old guy grunting and groaning, apparently :)

used the treadmill so didn't time the rounds

1 @ 8mph
2 @8.5mph
3 @9mph
4 @9.2mph
5 @9.3
6 @9.2
7 @9
8 @9
9 @8.7
10 @ 8.5

exhausted after Jared yesterday

1:45
1:48
1:48
1:48
1:48?!
1:54
1:47
1:45
1:48?!?! (must be my lucky number!)
1:45

More swim work outs, please!! :)

Forgot to post yesterday, but a GREAT workout!
10 laps around the vineyard...about 3.5 acres, which I think is about a 400m.
1:38-1:38-1:37-1:40-1:39-1:39-1:40-1:40-1:43-1:40

Did chattahoochee challenge olympic triathlon.
Swim .9 Miles 28:33
T1 2:19
Bike 22.6 Miles 1:11:21
T2 :25
Run 6.9 Miles 1:03:34
Total 2:46:15

M/45/5'8'/200

Row 500M
2:17
2:14
2:14
2:13
2:13

Bike 1000M
1:45
1:39
1:38
1:32
1:33

row
2:07
2:04
2:04
2:01
2:07
2:05
2:09
2:04
1:57
1:52

1:58
1:49
1:43
1:39
1:33
1:37
1:45
1:41
1:42
1:39
Got stuck cut off twice by a vehicle on my 7th round, otherwise, a good WOD.

subbed 3.5 mile run. 32"
M/37/5'11"/202

10 Rounds
Row 500 M
Rest 2 Minutes
Around 2:00 per 500 M
Then
20 K's to E's
25 PushUps
10 165# Cleans
15 PullUps
Good Workout

All running:

1.08
.10
.18
.26
.20
.26
.25
.28
.26
.26

M/22/5'11"/185
RUN
1:06-1:08-1:07-1:07.5-1:11-1:14-1:15-1:10-1:13-1:09

Row, Run, Bike, Row, Run, Bike, Row, Run, Bike, Swim
36:00 total (including breaks)

CC 55/M/165/6'
10 x 400 W/2 min rest 32:58 total (1:30 per 400 give or take a second)

31:33 rowed

1:59 Row
2:03 Run
1:55 Run
1:59 Run
1:59 Run
2:02 Run
2:02 Run
1:53 Run
2:01 Run
1:41 Run

7 rds.
1:47; 1:54; 1:57; 1:36; 1:46; 2:06; 1:56

At Adolfo Camarillo H.S., Camarillo, CA. On the fourth round, avg. HR 178, peak 196. Not that I was ever good at this, but sometimes, getting old brings a little sadness. My best 400 at age 20, was :58. Nice job Kevin.

50 SDHP
400m run
x5
Subtract 30 seconds
Paul:
1:41 455
806 1120
1435 1749
2058 2413
2720 3040

Heather:
220 637
1010 1423
1746 2154
2446 2908
3311 3719

M/23/230/6'1"

All 10 were row. The C2 didn't give me my individual times, but I averaged 1:36.7. The last one was 1:33 and the other 9 were all between 1:36 and 1:38.

Woof

FOB Sharana - 7500 ft makes it a little harder, but still fun. All running 32 min. New to Crossfit, but liking it.

barefoot run 36'

Didn't see the post time of each rounds part til just now

Did Row/Run at JC switched back and forth 5 each total time 38:05

M/5'9"/160lb/25
Row 2:00
Run 2:00
Run 2:15
Row 2:10
Row 2:25
Run 2:26
Run 2:39
Row 2:24
Row 2:26
Run 2:40

Row 500m 10x
41:17 with the 2 min rest

400 meter run
1:33
1:30
1:37
1:40
1:44
1:49
1:54
1:58
2:02
1:45
M/29/6'01/165

M/179cm or 5'10"/74kg or 163lbs/19 years old

all 10 rounds of 1000m on bike

2:17.0
2:12.3
2:11.5
2:06.6
1:58.0
2:04.7
2:11.6
1:56.8
1:57.6
1:53.2 Personal Best

Total time: 20:82

Row 500m
1:50
1:51
1:49
1:52
1:50
1:52
1:53
1:51
1:52
1:48

29m Been CFing at a non-CF gym for about 6 months. So this workout was perfect. Good one for work travel too.

M/31/170#
Subbed kb snatches for rows on the even rounds 20kg

runs 1,1:55 3,2:05 5,2:24 7,2:30 9,2:27
Snatches 25 per arm partitioned haphazardly
2,2:11 4,2:15 6,2:45 8,3:15 10,2:08 rnds,time

EPIC PICTURE!!!!!!!!!!!

Swim (100 yds)
1:45, 1:45, 1:55, 2:10, 2, 2, 2, 2, 2, 1:55
total 19:30

Mary you look amazing!!!! Hope you and the family are doing great! xoxoxo

Fastest 1:51 rd 7
Slowest 1:58 rd 8
All rows 39 min total

Run
2:10, 2:00, 1:53, 1:49, 1:46, 1:40, 1:37, 1:35, 1:30, 1:22

Short on time so 6 rds:

1:46.8
1:53.3
1:56.8
1:56.7
1:57.8
1:55.6
Total time elapsed including 5 rests: 21:40

Run, Bike, Row, Run, Bike, Row, Run, Bike, Row, Run
33:28

m/24/185lb/5'10"

24:59 alternating treadmill 400 and stationary bike 1000 m. My time is low because I forgot to rest. Reading is our friend. If I read it maybe I wouldn't have been this tired.

All row
Best 1:49
Worst 1:56

M/39/6'0" 215

Run 10 MPH at 3 incline 10x

(Run-row-bike)x3 + run

35.46

All rds under 2 min

1.22-1.17-1.24-1.30-1.31-1.27-1.34-1.36-1.38-1.34

rowed x 4, ran x 6
1:37
1:38
1:38
1:40
1:28
1:22
1:22
1:20
1:20
1:20

500m rows
1st 6 under 1:55
next 3 1:56 - 1:58
last 1:54.7
total 38:05

Warmup:

25 m each of front crawl, breast stroke, back stroke, side stroke

All sets were of swimming

1:47
1:52
1:57
1:58
1:59
2:01
1:59
1:59
1:59
1:54

Total time: 37:25

Awesome WOD.
I rowed all 10:

Total time = 34:44
135.6
137.4
134.8
139.4
140.2
142.0
141.5
139.1
137.6
135.9

Duncan Cambridge UK

m/38/5'9/182
WU in pool.
Did all 10 rounds swimming using 25 yard pool.
2.08
2.13
2.16
2.13
2.14
2.13
2.20
2.18
2.22
2.14
First WOD back after week off. Swim was a good way to ease back into it.

Bike, on the road, overall time 33 minutes, including 1.5 to 2 minute breaks between rounds.

Run: 128 130 130 127 126 130 127 133 130 127

10 X 50 mtr row

All sub 1:55.0

Horrible WOD

33:19 run row sequence times improved on each set

33:19 run row sequence times improved on each set

500m row
m-28-6'-190
1:40
1:45
1:46
1:52
1:48
1:53
1:49
1:45
1:47
1:46

Row 500 run 400
Alternate 10 rounds
38:38 total time with rests
37, 5:10, 185

swim
10 x 100ish meters
time: 40:34

m/41/5'8/240

swim 200 m - 5 rounds
1:58
2:05
2:04
2:07
1:57
Total: 18:12

Runs: 1:20, 1:17, 1:18, 1:18
Rows: 1:37, 1:41, 1:41
Bike: 2:25, 2:22, 2:17

10x400m run
All on 1:45, with #7, 9, & 10 @ 1:40

1:27 (all 100m swim) 28.11.12
1:27
1:29
1:31
1:29
1:27
1:27
1:29
1:30
1:30

CFWUx1
1:54-2:27-1:47-2:30-1:46-2:31-1:49-2:31-1:51-2:28
Bike – from bottom of street to entrance to Timerberline