3 rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Compare 200605.
Scaling:
These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.
Beginner Option:
3 rounds for time of:
Run 600 meters
Rest 2 minutes
Comments on 210911
59 Comments
CFWUx2
5:00 4:50 4:35
3:13
3:13
3:26
*Sub 1.3 mile assault bike
13:23 Rx'd
3:04, 3:09, 3:10
3:43, 3:46, 3:49
November 1st, 2021; morning
wu: bike, scales and planks
skill: running drills, running
wod: 3 rnds (RX)
800 m run
2 min rest
3:54 - 3: 37 - 3:39
"post": bike, 210912
Completed 10/12 a.m.
3:04
3:07
3:12
14:24 as rx’d on neighborhood loop down to 64th that goes downhill for about half then finishes uphill. Felt pukie for a few seconds at the end!
3:25
3:32
3:27
181/42/176cm
Rx
3:30
3:21
3:18
3:38, 3:26, 3:26
Ran 800m on assault air runner
M/28/6’1”/200lbs
on GWT
15:58
Male 23y 175cm 83kg RX
3rounds 800m 2min rest
3:19
3:23
3:27
14:10
M/25/5'8"/155lb
CrossFit AFK
12:35 - Rx (Track, splits were 2:44-2:53-2:58, which is a 14 second drop off from 1st to 3rd round. Goal was to keep each run under 3-minutes.)
15:18 s
800 - 400 - 800
3:51, 1:57, 5:28
F/24/5’5/140
CrossFit AFK
Completed on 9-13
3rds: 13:39
800m Run 3:06/3:15/3:10
2 min Rest
4:01 .55 miles
3:54 .54 miles
3:38 .51 miles
3x800m/r2:00
3:45, 3:35, 3:45
Double stroller
I will do as you say Pablo!! Regards!!
3:29
3:32
3:29
190915:
3:24
3:25
3:27
2'51'',
3'01'',
3'14''.
3:55 - 4:24 - 4:29
16:47
3:29,3:25,3:26. At work subbed 0.6 mile elliptical at 11 for runs.
13:32 (3:02, 3:11, 3:19)
200608 - 3:01, 3:20, 3:20
190916 - 3:00, 2:57, 2:54 (treadmill)
170309 - 3:20, 3:11, 3:09 (treadmill)
Just ran ~16:30 minutes (somewhere over 2mi) then 20 min SLIPS. Half the time into the wind (~25mph) the other half with it. Will re-do this WOD another day.
☆CFHIM 3:23 4:21 4:34 (Assault Runner)
Ran a hard 11km yesterday so today I opted for DT at 95lbs.
9:43
Probably should have aimed a bit heavier. I’ll do the 800s next week.
3:19, 3:21, 3:26. Total 14:06 including rests.
Compare to 200605
3:35, 3:31, 3:28. Total 14:34
Completed. Did not time. Ran hard
I’ll take it 🤷🏻♂️
Today...3:43/3:52/3:39, total time 15:14
6/5/20: 3:21/3:23/3:40, total 14:24
In rememberance
Scaled/modified--rx is 684 step ups to 24" box w/40#
Wearing 40# vest
342 step ups @ 20" (1/2 of the 684 steps)
1/2 mile jog
41:51
m/51/175
Borrowed this from Dan Bailey
13:03
rx : Run @Crossfit Rapace. Distance site garmin 735XT
3’04/3’12/3’13
3:53/ 3:57/ 4:06
Compare to: 3:51/ 3:58/ 4:02
16:00 total (counting rest)
4:05
3:55
4:00
I need to preface that this was an unknown 700m to 900m run my watch kicked out when I started but clocked 1.2 total miles traveled. Phone app was my timer and rounds were recorded on that; 3:07, 2:54, and 3:16
3'49", 3'49", 3'50" Rx on Treadmill
18:20 while pushing a three year old in a stroller.
Rx
--
3 rounds for time of:
Run 800 meters
rest/jog for 2 minutes
SCORE: 3'18 / 3'14 / 3'09
--
30' warm-up, 10' cool-down
Total session time: 55', 10 km
Nice one. Thank you.
Rx:
3:21, 3:15, 3:11
20th anniversary of 9/11 and no hero WOD? Disappointed HQ!
3:37 - 3:39 - 3:43 = 14:59 with the 2 breaks
m/53/5'11"/202#
“Kabul 13”
2021m Row
-then-
13 rounds
8 Snatches, 115#
26 Abmat Sit-ups
As rx’d, 42:43.
Row in just under 8 min. All singles for the snatches, they went really well. 115 is a weight I can move without too much thought or concern over this rep scheme. Just plugged through the sit-ups.
#Sufferwithpurpose
48m/5'10"/180
3 rounds for time of:
Run 800 meters
Rest 2 minutes 5:09-4:40-4:16
13:38.54
splits:
3:08
3:12
3:18
Randy (a first responder hero WOD)
75 power snatches at 75#
12:10
Had to trade out bars midway…the knurling on my newer bar was chewing my hands up
190515: 8:16
170126: 9:30
150921: 8:45
5 min rest, then
JT (the first hero WOD, I believe)
21-15-9
HSPU (scaled to feet on a bar at rack height)
ring dips
push-ups
10:27
190704: 9:07 (same scale)
160617: 12:59 (abmat HSPU)
121226: 8:58 (piked our vice HSPU)
Peace and reflection to all as we ponder 9/11 and its impacts on our county and the world.
58/5’8”/155
Nice work Jim
3:11 3:14 3:04
Adapted to 240m hand bike erg due to leg injury - 3RFT 240m hand bike erg 2mn Rest
14'52"
19:03.26
5 Rounds
Every 4 min
400m Run
*Track
Splits: 1:50, 1:30, 1:16, 1:24, 1:48
Yes Pablo
Globo scale: As rxed. If using a treadmill use a slight incline. Subs are 1000m row, 50 cal assault/echo bike, 2000m bike erg, or 2 mile bike ride.
Bodyweight/equipmentless scale: see above.
Also if you want to do so do a hero WOD of choice today. "Murph" and "Chad" seem optimal.
Champions Club Scaling Notes
RANT
I know I'm a little late to the game on this... but Donda is a masterpiece.
MAIN DECISION
Do I want the Champions Club to experience the beautiful September weather at the hill, or stay indoors at our grimy warehouse?
WORKOUT THEMES
Single modality, high output followed by a nowhere-near full recovery. Skill, elasticity, stamina.
TECHNIQUE SCALE
3 rounds of:
800m run
[insert something you suck at]
CONSISTENCY SCALE
1.5 mile time trial
INTENSITY SCALE
6 rounds of:
400-m run
2-minute rest in between
INJURY SCALE
Lower-body - Pick two movements you can do at full capacity, and do 3 5-minute AMARAPs, rest 1 minute in between
MY STUFF
3 300-m hill sprints with not a full recovery between (job back to spot)
GENERAL FEAR LEVEL: 8
Seems like a WOD honoring those lost and the heros of the 20yr anniversary of 9/11 would have been appropriate. This is a good WOD, don't get me wrong, but do you see my point?
You beat me to it. Some have forgotten “Never Forget”.
A good workout, but on the 20th anniversary of 9/11?
Agreed...
I third that notion.