:35, :35, :33, :36, :34, :39, :35

M/40/5'9"/195

W. 2 x 50 heavy rope skips, CFWU

M. Every 4 minutes for 7 rounds: 22 Row Pulls. 

A.  2 x 5 stand to lay rope climbs
2 x 10, L,R one arm TRX rows

M/5'8"/175lb/29
CrossFit AFK

39-38-38-38-38-38-37 (seconds)

200m out and 200m back, much faster last time, but was on a track. 

BTW, correct compare-to date is 240220.

53-48-46-45-41-36-40
brutal!!! But love the workout!!!!

250m row
46-47-46-47-49-47-48

43-42-42-43-44-46-46
As someone who is not a runner I'm proud of both my time and my consistency!

Scaled to row 250
Between :43 and :55 for all rows

F-67
1:28
1:20
1:10
1:10
1:17
1:15
1:17

60-58-60-59-62-61-63 sec. 
A rough distance, up and down my son’s gravel driveway in rural Indiana. I’m hoping it was a tad longer than 200s. The odd numbered runs ended with a slight uphill finish. Cruel. 

62/5’8”/159

51
44
43
42
44
48
45

Rx’d
:34
:41
:33
:35
:37
:38
:41

38 / M / 5'9" / 140lbs

53
50
54
54
57
54
57

Odds slightly uphill, evens slightly downhill.

1 :30 each time !!

Rx’d
:35
:36
:35
:34
:35
:37
:37

65 bb, 8 + 3

On the treadmill, sub 1 minute each time (8.6-9.3 mph, incline 2). 
Note to self: higher incline next time and wish I had braved the misty/sprinkly and gone on the track.

42
40
38
39
37
36
34

39
36
36
37
43
35
35

M-44 / 5’3”/  155 lbs 
I just short on time so I only could do 5 rounds. 
.58-.50-.54-.52-.59
Great work out!!!

44-38-38-35-37-35-34

M/57 (200 M-Run)

1-40
2-36
3-41
4-41
5-41
6-41
7-48

Short on time so I just ran the 1400 m 8:33

200m Run
44
39
38
40
40
39
39

200m run on 100m straight. There and back

So out of shape from my track days 🙁
35, 37, 37, 40, 42, 40, 38

200m run
33
34
35
35
36
34
33

Rx
34.81
34.71
33.31
32.87
32.42
32.91
33.95


*100m Out and 100m Back.
**Legs were FRIED by the end!!!

.48
.45
.43
.42
.42
.45
.47

F 23 YO
:53
:53
:54
1:00

M27 Beginner
49, 45, 46, 50

Dead.

Every 4 minutes for 7 rounds: 12 Cal Bike
:19, :19, :18, :19, :24, :28, :24 seconds. 

Every 4min x 7: :23/:18/:21/:26/:33/:44/:37

15cal Bike

12:45. Intermediate option 

Every 4 minutes for 7 rounds: 200-meter run
1- :45
2- :45
3- :47
4- :50
5- :50
6- :49
7- :51

Rx 48, 45, 43, 48, 45, 49, 48

Total time 5:28

no timer, just 7 200m sprints with a 1-3min pause between 

Rx’d. 
37, 35, 34, 35, 35, 36, 36 (seconds)
Straight sprint 200m and walk back to start.

M48
Very hard to time yourself with an Apple Watch, but all intervals were in 35-36 sec range. 

37/M
all 7 rounds were right at 40-41 seconds

Rx

1:14
1:02
1:05
1:11
1:06
1:01
1:01

33;34;35;36;36;36;35
Air Runner 

M/45/1,75/88kg

38.9
36.4
36.1
35.0
36.7
35.4
34.3

29,29,29,28,28,27,26 seconds

M/38

0:35
0:31
0:31
0:30
0:31
0:36
0:31

M 51/180cm/75kg

0:42
0:37
0:41
0:38
0:40
0:39
0:41

0:32 
0:29
0:32
0:34
0:32
0:37
0:35

1:21
1:04
1:01
1:01
1:01
1:01
1:03

0:55, 0:54, 0:50, 0:48, 0:48, 0:51, 0:50

Scaling: 100 double-unders in 4 minutes for 4 rounds.

1:00, 0:55, 0:55, 0:50, 0:45, 0:45, 0:40

0:40, 0:37, 0:38, 0:40, 0:41, 0:43, 0:39 (total = 438; ave 5:18 / 1600 m)

M- 54/5'7 / 225
Intermediate athlete/scale 
did 250517(playing catch up)4 rounds- 50 air squats, 15/115# push press
rnd1- 2:47, rnd2- 2:33, rnd3- 2:31, rnd4- 2:27
total-10:19

Rx, on the trueform 
:40
:37
:34
:32
:33
:35
:34

Crazy to give 100% and feel the complete burnout about 25 seconds into the latter runs. Very fun. Thanks for programming this one. 

0:49-0:40-0:38-0:36-0:35-0:33-0:32

250m row

48.1
48.1
48.6
49.4
50.4
52.2
50.2

Rx on a 440yd track (220yd runs): 38-38-38-38-39-39-38 sec

211112: 30 sec work on spin bike, 2 min rest for 7 rds - over .25 mile each round (back injury recovery, no running)

I would say each was a 95-97% effort today as my concentration was partly on technique and how my body was feeling - been a hot minute for true run sprinting.  Thought I'd be a little faster but not unhappy with today considering my reduction of running for a while for various reasons.  Today will be the new PR.

Been traveling to a reunion with old friends this past weekend.  Some minor work there, not much.  Dang heat and humidity in Florida.
Did yesterday's workout today...results there.  Traveling again tomorrow and the rest of the week.  Hope I can hit these sprints in a hotel parking lot or park tomorrow.

Did 4 rounds due to kids…
about 38 seconds each 

M/39, 7x200m road running. Measuring wheel.

37.5
36.5
35.3
37.6
35.3
38
36.3

Ah, running! Wren will crush this, you might think. Alas, NO! This engine's built for endurance, not speed! Completed @ a park.

Rx distance/rounds:
:48/:48/:48/:47/:47/:46/:46

2 old guys yelled "SLOW DOWN!" at me, so maybe I'm really lightning & just my watch is crap.😂(Kept running after for a total of 3 miles.)

Treadmill sprint 
:55
:40
:45
:47
:46
:47
:45

Beginner option:
Every 4 minutes for 4 rounds:
200-meter run
1:32
1:39
1:37
1:38

M50 / 192cm / 92KG

4mins at 7 rounds on a treadmill.

Max speed after 1rd and got bored of waiting so clearly had more in the tank! Should have performed outside 🤐

	1. 44 seconds
	2. 36 seconds
	3. 36 seconds
	4. 36 seconds
	5. 36 seconds
	6. 36 seconds
	7. 36 seconds

ok, as a 46 year old, I'm pretty chuffed (British for "stoked") with my times.
outdoor cinder surface track:
0:40
0:38
0:39
0:39
0:41
0:41
0:44

Rowing - 200m
:42
:45
:45
:45
:45
:45
:43

55 yo M/ 5'9"/ 150 lbs

0:53, 0:51, 0:49, 0:48, 0:48, 0:48, 0:45
total 5:42, average 0:48.9

out and backs in the neighborhood

37-34-33-34-36-35-35

M50/78kg/179cm
on the treadmill so there’s a lag until get to the speed. 

1:41 fooling around 
1:14
1:10
0:57
0:56
0:54
0:52

33, 32, 32, 33, 35, 34, 34 seconds

M/38/240
40
37
36
37
38
37
37

M/28/170lb

1-0:44
2-0:38
3-0:37
4-0:37
5-0:41
6-0:40
7-0:43
Felt good running out in the rain

37
37
45
39
44
39
46

Swapped out running for assault bike since it’s storming outside…
-every 3 minutes for 21 total minutes do 15 calorie sprints on assault bike
:41
:41
:40
:42
:40
:38
:38

On the Treadmill
00:54
00:51
00:52
00:54
00:52
00:51
00:50

34 y/o F, 140lbs

35
34
33
35
33
33
33
Total: 230 sec

I haven’t sprinted like that in probably 15 years when playing softball in college. Felt good but my stamina didn’t hold for the last 20-30 meters or so. Def something to work on.

Subbed rowing as an indoor workout for warmth, lighting, locker room access, and some achy joints early this morning. 

0:50
0:50
0:49
0:49
0:49
0:48
0:48

lowest pace at 1:31/500m, averaged 1:35/500m pace each row. 

26
30
31
35
33
32
33
Total: 220s

damn this was hard. My legs and abs are mush xD 

 I haven't sprinted in a while, lifetime PR from when I was in my 20s was 25s. But today, holding a heavy rugged phone in my hand to stop the times nerved my arm-swing  turnover rate quite a bit

20 cal air bike
043
037
038
038
039
040
042

Good thing I ran some sprints this morning post Wod. lol! I guess it was practice.