M/53/82

F 2:03
S 2:10

Subbed out run for 500m row
1:56.9, 1:54.0, 1:53.1, 1:50.4, 1:54.2

row because of the weather 
1:24
1:38

Rx 16:14 

20 thousand single unders in 30 minutes.

Rx 1:28, 1:20, 1:18, 1:17, 1:16
running outside is significantly tougher than the trueform….. or my self measured distances are a little long.

1:32/1:34/1:32/1:32/1:31

Bike 

1:57, 1:52, 1:43, 1:45, 1:39

11/8:
8x1k
prep for Hyrox

16:15 total
1:31 fast
1:45 slow 

5x1/6 mi (268m), rest 2 mins
9M - 13:00 total
46M - 12:22 total

M44 / 96kg
Fast 1.30
Slow 1.39

Best 1:13 

M38
Run fastest- 1:38 slowest- 1:57
Row fastest- 1:40 slowest- 2:00
total- 10:59

F36 
Run fastest- 1:54 slowest- 1:56
Row fastest-1:47 slowest- 1:48
total- 11:06

Rx
slowest 1:47
Fastest 1:36

M36 5’10” 174#
1:12
1:13
1:16
1:21
1:14

5 x 400 Rest 2 mins 
Fastest: 2.04 at 13kmph incline 2
Slowest: 2 mins 14s incline 2

#1 2:12
#2 2:14
#3 2:09
#4 2:07
#5 2:04
Total time : 10 mins 46s 

Last round at 13kmph 
Ist 4 rounds between 12 to 12.5

Eusebio 
RX
5 Round todas por debajo de 1:35 each one 

WOD CrossFit.com 251107 – Run Intervals 🏃‍♂️
5 x 400 m | Rest 2 min
1️⃣ 3:04
2️⃣ 2:59
3️⃣ 2:57
4️⃣ 2:44
5️⃣ 2:42
Total: 14:26 min | Rx’d

Rx, on the trueform
1:48 - slowest
1:38
1:34
1:29
1:23 - fastest

Commented on: 231120
Rx, on the trueform 
1:31 - fastest
1:33
1:40 - slowest
1:37 
1:32 - tried to make this my fastest but I executed wrong. 

231120
Rx, on the peloton tread 
1:48 - slowest
1:41
1:35
1:35
1:29 - fastest

Have a swim scheduled as well,

Run is at:

1. 1:43. Bad timer control
2. 1:46 bad timer co trol
3. 1:26 timer synced
4. 1:31 timer synced
5. 1:33 timer synced

Running .25 miles for full 400 meters

Rx
1:55
2:00
2:06
2:16
2:00
I hate running 

1:32/1:34/1:32/1:32/1:31

*Runs with an Increasing Weight Ruck.

Fastest:   1:41 with 45lb. Ruck
Slowest:   1:59 with 85lb. Ruck


1:41 at 45lbs.
1:43 at 55lbs.
1:52 at 65lbs.
1:55 at 75lbs.
1:59 at 85lbs.

**Ran inside, 6 laps = 400m

35f, Rx
Best 1:26.50
Worst: 1:51.77

Total:  8:26.4 without breaks, 14:26 with breaks

63/M/510/210
Echo bike 1.25 km

2:15
2:21
2:18
2:20
2:15

1.59-1.57-1.58-2.01-tweaked calf

Rx’d:

1:33, 1:29, 1:30, 1:31, 1:33

231120: 1:35, 1:32, 1:35, 1:35, 1:31

“Otherwise, Godspeed to all of the undulating 400-meter runs out there.”  I can’t quite explain why, but I love the diction of this sentence 😆 Thanks, HQ

1) 1:35 fastest
2) 1:56
3) 1:43
4) 2:15 slowest
5) 1:55
Gravel road...
1, 3, & 5 were mostly downhill

Echo bike 1.25km
1:37
1:45
1:45
1:49
1:45

1. 1.21
2. 1.32
3. 1.27
4. 1.32
5. 1.27

39 M / 190lbs / 70”

I used the assault runner.
I  1:53
II  1:51
III 1:50
IV 1:49
V  1:41

gravel road undulating

M56 115kg
2.09
2.03
2.00
2.02
1.59

RX (windy.. half being resisted by it, half being pushed by it) lol 

1:38
1:36 fastest
1:41 
1:42 slowest 
1:40 pushed this so it would be my slowest 😅 

Didn't measure individual run times. Whole evolution took 18:38, minus 8 minutes of rests, 10:38, divided by five is approx two minutes 8 seconds a round. Done on a treadmill. 

M 53 77kg 175cm
1:52
1:51
1:46
1:35
1:35

Rx on assault runner(different ball game)
1:22
1:24
1:27
1:25
1:23

WOD [garage]
20251107

WARMUP

10 mins
30 sec. Samson stretch e/ side
10 Cossack squats
10 pvc good mornings
10 AbMat sit-ups 
10 ring rows
10 chest2deck push ups
Repeat

BUY-IN

2x15 e/ arm
Gorilla row @ 53# kb
Rest 2 mins b/t sets

METCON 

5x 
400m run
Rest 2 mins
Fastest: 1:30
Slowest: 1:36

M||53||5'9"||215

I couldn't get my watch to sync with my maps app again, so tracking went FUBAR pretty fast. I basically ran 5k (outside/road) with equally timed rests of 1-2 minutes wherein I walked. Wore my PC w/ 20# of plates.15-20 minutes? Y'all. I ran. That's all.

F43 beginner 11:00

Molasses

Modified- don’t have a track or a treadmill just ran around the block

Rd 1- 2:13
Rd 2- 2:11
Rd 3- 2:12
Rd 4- 2:09
Rd 5- 2:04

One lap around the block is around 483m.

need to get in shape

5 rounds 400 m run/2:00 rest
1:29 - Fastest
1:33
2:06 - bad cramp - Slowest
1:47
1:40

Nautical option.  I used the custom workout setting to get more precise times, and played around w/ the damper settings
2:00.7/damper setting 7
2:01.9/6
2:02.0/5
2:01.4/6
2:03.7/7
Excellent workout.  I was great for about 450m!  I liked changing the damper settings.  It really altered the nature of the effort more than I had realized.
As an aside, its a beautiful Colorado morning today.  Sunny, about 45F out.

63/5'8"/159

231120:  3 rows, 2:01 each.  Had to cut the workout short to shovel my way out of a blizzard!

Rx - Done

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
1:20
1:17
1:10
1:08
1:02

1er 400m : 1'29" ( longer )
2ème 400m : 1'19" ( faster )
3ème 400m : 1'21"
4ème 400m : 1'26"
5ème 400m : 1'22"
I run really bad because i have no idea of my running time 😅

5 rounds, each for time.

1,250 meters on the Echo bike

3:54
4:20
4:27
5:06
5:24

2:06
2:07
1:57
2:13
2:00

Beginner: 1 - 2 min, 2 - 2 min, 3 - 1:45, 4 - 1:45, 5 - 1:40

Foot is still an issue so... going to perform 5 x 5-second power intervals on the bike - aiming for at least one of these to be 1200 watts

1:32(L)
1:32(L)
1:31
1:29(F)
1:29(F)

1:54
1:52
1:56
1:56
1:54

geez aging sux - 10 yrs back max was like 1:45

Fastest 2:42
Slowest 2:58

2:43
2:42
2:44
2:58
2:46

Anticipated doing Bulletproof so came up with something using today’s WOD with a little extra.

5RFT
400m run
10 Pull-ups 
10 Pushups 
30 sec Plank
Rest for the remaining time in the minute before starting next round
19:03 total time; runs were 1:43, 1:44x3, 1:43

Not back to 100% but tried pushing the pace on the runs a little. Rests were all 50-55 sec.

231120:
Rx + 20# plate carrier
1:34
1:37
1:41
1:41
1:40

M52/5'11/225#
Row: 5x500m/2' rest
F: 1:47.3 (5th)
S: 1:55.8 (1st)

F61 5 rounds treadmill
2:20 slowest 6.05
1:50 fastest. 7.7-8.0

M61
2:44 6.0 treadmill
2:36 6.2
228 6.4
2:22 6.6
2:15 7.0

M 51/180cm/75kg

Rx

1:29 fastest 
1:39 slowest 

15:20 total 

5 rds, each for time:
-30 cals assault bike
2:05
2:05
1:55
1:55
1:40

3x10 back extensions for posterior PT

M39 6'1" 235#
Rx
1:16
1:15
1:14
1:14
1:12
air runner

1:34
1:33
1:36
1:47
1:48

rxd on the air assault runner. had to lightly jog round 4 for the last 100m. Tried a more manageable pace round 5 then speed up at the end but I couldn’t match the previous rounds. Both hamstrings tight and sore from this weeks programming. 

Could’ve sworn I’ve done this before on a track but couldn’t find my compare to. 

Sub 500m row
2:08--if this isn't an all time PR, it's a PR in a VERY long time:)
3 min rest after this one--I was gassed
2:13
2:16
2:19
2:23
m/55/180

M37 🇫🇷

1’25
1’28
1’35
1’36
1’35

On Air Runner

air runner
1'56''
1'48''
1'36''
1'38''
1'26''

500m Row
1:56 / 1:57.7 / 1:56.9 / 1:55.1 / 1:53.7

On the treadmill
2:17
2:23
2:17
2:30
2:09

F: 2:04
S: 2:18

Man 98kg 38
F: 02’00”
S: 02’09”

M/42/6’/93kg
Fastest 1:35
Slowest 1:42
Used Air Runner

Fastest: 1’20”
Slowest: 1’45”