Rxd: 33'14" counting 4 rests of 3 minutes

2:37
2:48
2:47
2:49
2:49

Did 3 800’s
3:27
3:27
3:25

M/38/6’/174#

3:36/3:34/3:29/3:26/3:28

221119: 3:34/3:36/3:34/3:33/3:36

Deo gratias

Jammed this one together with tomorrow as im traveling tomorrow
4x800/3min rest
then
3x 
10 power snatch
10 lateral burpees
2min rest

43, m, 170cm, 76 kg

3,28
3,25
3,29
3,38
3,39 as Rx´d

4:47
4:45
4:44
4:47
4:35

3:17
3:20
3:25
3:28
3:33

Rxd at the local high school track. 

3:26
3:41
3:35
3:38
3:22

3:29
4:18
4:18
4:56
3:38

Ran with my daughter who was wearing the watch. 
We averaged between 3:45 - 4:00 per interval.

Traveling so a great Planet Fitness workout!

5:24
5:06
4:55
4:49
4:45

37:12 total time

4:05
4:02
4:20 (1 break)
4:20 (1 break)
4:30 (2 breaks)

5 Rnds 50 Cal on Echo Bike
1 - 4:50
2 - 4:42
3 - 4:41
4 - 4:41
5 - 4:42

M- 55 / 190 / 5'9"

3:11
3:08
3:10
3:12
2:54

m/36/185/5’11”

M-43/178/77kg
5x800m run, 3’ test between reps
time for 800 m run between 3’15’’ and 3’22’’

Rx
1- 3:57
2- 4:16
3- 4:20
4- 4:30
5- 4:41

Beginner: 4:10, 4:10, 4:10, 4:09 (yay!)

1.5 km in an Echo Bike
2:08
2:14
2:28
2:26
2:20

Scaled:
2 Rounds of 800m run

4:46, 4:28

gassed out early on this one sigh

3:52
4:02
4:12
4:13
4:23
Assault runner 

5 rounds 800m -outside
3:55
2:55
2:26
3:13
2:34

Helped a friend manually move literal tons of sand (6)  this weekend after rented front loader broke, so happy no lifting; Less so about running in 100° & 999% humidity...

Rx: 
3:22
3:26
3:29
3:31
3:30
=29:18 total time (with rests between)

Better overall, but I think I’m starting to push the pace earlier in my workouts than I used to. Not sure if that’s good or bad or neither….guess it depends on the desired result.

221119:
3:42
3:37
3:34
3:30
3:24
=29:47 total time (with rests in between)

3:23
3:07
3:05
3:02
2:57

Run 1km
Rest 2-3 minutes 
Total time 41 minutes 

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
(Done on treadmill)  

Intervals 
1 - 3:51 @ 8 mph 
2 - 3:41 @ 8.2 mph 
3 - 3:38 @ 8.4 mph 
4 - 3:33 @ 8.6 mph 
5 - 3:22  @ 9 mph 

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

2:11
2:11
1:58
2:10
2:10

2:24
2:38
2:48

Beginner

Swapped with 800m swim x3
9:50 free
9:55 breaststroke
9:45 free

M/47/6'0/194lbs

3:26
3:46
3:37
3:43
3:29

First time logging in on this site. Been doing xfit workouts from this website at home since the start of 2024.
M/36/6'0"/165#

Also first time Rx'd! Outside in central IL 91° heat.

4:01
4:21
4:34
4:52
5:22
lots of short walking breaks mixed in.

1 ) 4:06

2) 4:06

3) 4:10

4) 4:15

5) 4:20

1. 5:44
2. 6:06
3. 5:29
4. 5:52
5. 5:31

1. 4:18
2. 4:07
3. 4:11
4. 4:05
5. 4:07

M/33/193#

1: 4:06
2: 3:46
3: 4:07
4: 4:20
5: 4:03

Assault Runner

My wife did crossfit only 3 or 4 times but she is an elite marathon runner. So she did this WoD with me just to beat me at my own sport lol.

RD 1: 3:55
RD 2: 3:48
RD 3: 3:35
RD 4: 3:30
RD 5: 3:10

So close to getting the sub 3 minutes. 

4:46
4:34
4:38
4:32
4:25

2:58
2:56
2:55
2:55
2:55

Round 1: 4:48
Round 2: 4:29
Round 3: 4:37
Round 4: 4:46
Round 5: 4:40
So fun to be able to Rx it! :)

2:46
2:46
2:55
3:00
2:56

Felt like I was running in slow motion… 

5:33
5:39
5:28
5:54
4:50

Rx 3:32, 3:31, 3:32, 3:35, 3:33

Compare to 221119: 3:42, 3:35, 3:32, 3:35, 3:38

I expected a bit better times today due to increased running, but the weather is also at the opposite end of the spectrum today from the last time this WOD was programmed - I do better in cool to cold weather.

2:31,2:35,2:42,2:39. Did 4x600 at twin knobs CG. So humid it’s like running through water, just had nothing in the tank, but faster than I expected. Only rested 2:30 between runs. 

Meniscus strain = avoid pretty much all leg activity. Subbed this:

50-40-30-20-10 of
abmat sit-ups, toes pegged
45-lbs shoulder presses, seated upright
planks x 3sec (2.5min-2m-1.5m-1m-0.5m)
27:14

I currently am not able to run, but can do the ski erg and air dyne.  What would be equivalent on those for this workout?
Thank you,

3:04.06
3:07.10
3:08.32
3:09.71
3:10.41

Felt heavy
ran outside

3:10
2:56
3:03
4:28 had to stop halfway 
3:06

2:43
2:43
2:45
2:45
2:44  were my splits did it at my local track field 

M- 53/ 5'7 / 220
first time for this one, not a runner and humidity is real 😬
1-4:34
2-4:30
3-4:45
4-4:56
5-5:03

55 cal Echo
3:07-2:48-3:08-2:59-3:06

M/49/6'2"/185#

Sub'd with 55 cal AB the rest as rx'd 
3:44/3:44/3:45/3:45/3:44

Beginner option:
4 rounds, each for time, of:
Run 600 meters
Rest 3 minutes
 32 minutes with rest

4:45
4:42
4:48
4:52
4:52

Round 1 3:33
Round 2 3:40
Round 3 3:59
Round 4 4:18
Round 5 4:31
Total time: 32:01

Decided to do 3 rounds instead of 5 and maximise intensity. Glad I did. Goal was to get faster each round.
M53 92Kg
R1 4:45
R2 4:31
R3 4:26

3.21
3.19
3.16
3.11
3.01

2:42
3:14
3:40
3:40
3:28

Speed was there, but I couldn't repeat it. I think pro runners can keep each interval within less than five seconds. Track was slightly wet. 

3:55
4:00
3:45
3:51
3:45

Globo wod: If you are using a conventional treadmill use a slight incline.  Subs are 1000m row or 55 calories assault or echo bike.