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Friday

230804

Workout of the Day

47

Run 5,000 meters for time

Record scores to the CrossFit App.
Compare to 221209.

Scaling:
Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.

Beginner Option:
Run or row 3,500 meters

5k Run at Coast Range CrossFit

4
Watch

Comments on 230804

47 Comments

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Ryan Chua
March 24th, 2025 at 3:38 am
Commented on: 230804
23:46 on threadmill incline 1
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Zach Glaser
September 8th, 2023 at 4:01 pm
Commented on: 230804
3 miles, 23:50
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Rohan Bhatia
August 26th, 2023 at 7:34 pm
Commented on: 230804
Rx

Time: 29:52
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Julien PELCHÉ
August 24th, 2023 at 10:38 pm
Commented on: 230804
21'31
Darioritum CrossFit
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Hank Castelain
August 14th, 2023 at 3:39 pm
Commented on: 230804
5:00 min C2 row, CFWU

1.5 Miles; 6.2 mph
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Mikhail Laptev
August 12th, 2023 at 4:26 pm
Commented on: 230804
27:10
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Christian Sader
August 10th, 2023 at 9:08 pm
Commented on: 230804
20:00 row c2
(edited)
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Christian Simpson
August 8th, 2023 at 2:24 pm
Commented on: 230804
Run 5k
Today: 29:35 (fattest! That last mile I had to alt walk/jog. The unlimited drink cruise package is bad for 5k)
12/9/22: 27:32 (still fat)
8/2/22: 27:17 (just fat now honestly)
3/25/21: 26:21
10/24/20: 27:47 (calf strain)
10/23/20: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06
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Vito Zolota
August 8th, 2023 at 7:25 am
Commented on: 230804
M/53
5 km run
27:15
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Gavin Oelofse
August 8th, 2023 at 2:54 am
Commented on: 230804
Scaled: 25 min on stepper
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Wiremu Kingi
August 6th, 2023 at 7:17 pm
Commented on: 230804
25min
3.91km
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Malcolm Morales
August 6th, 2023 at 7:02 pm
Commented on: 230804
26:00
westville loop
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Steven Swinehart
August 5th, 2023 at 10:24 pm
Commented on: 230804
Less than a week from a heart cath and in 97 degree heat: 33:08
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Eric Martin
August 5th, 2023 at 10:24 pm
Commented on: 230804
37:04. Super slow and easy. 49 years old, 6’ tall and 225lbs and feeling it on a humid day
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Kristine Goodman
August 5th, 2023 at 9:48 pm
Commented on: 230804
36:17
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Kristine Goodman
August 5th, 2023 at 9:47 pm
Commented on: 230804
36:17
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Gustavo White
August 5th, 2023 at 7:28 pm
Commented on: 230804
Completed it today saturday august 5 at noon under intense sun rays in Mexico City in 33:57 minutes. I'm a 62 years young Masters Athlete.
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Jeffrey Howard
August 5th, 2023 at 5:25 pm
Commented on: 230804
M/27/5'8"/180lb
CrossFit AFK

25:18 at the games fan 5k. Very hot. Lots of gravel. Distance on watch said 2.9 miles. So current 5k is probably close to 26minutes right now.
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Mattia Flora
August 5th, 2023 at 4:48 pm
Commented on: 230804
Best time 24’45”
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Antonio Alves
August 5th, 2023 at 4:44 pm
Commented on: 230804
Modified to a 5-km run on sand, untimed.

--
Peace.
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Mariarosa Scaffardi
August 5th, 2023 at 3:23 pm
Commented on: 230804
Fatto ,30'33". 61 anni
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Shawn Hakimi
August 5th, 2023 at 2:11 pm
Commented on: 230804
24:27 Rx'd [not a PR, :( ]
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ruslan bezrukov
August 5th, 2023 at 7:53 am
Commented on: 230804
32 Минуты 32 Секунды
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Edwin Boon Yit Koh
August 5th, 2023 at 1:00 am
Commented on: 230804
22:26
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Gilbert Christensen
August 5th, 2023 at 12:51 am
Commented on: 230804
5k Row

22:52
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Arthur Lallement
August 5th, 2023 at 12:09 am
Commented on: 230804
21'05 🦾🔥
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Steve Day
August 4th, 2023 at 11:39 pm
Commented on: 230804
21:45 treadmill at 1% incline
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Nathaniel Davis
August 4th, 2023 at 9:35 pm
Commented on: 230804
3.11 Mile run on treadmill in 26:11.
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Mike Andridge
August 4th, 2023 at 9:00 pm
Commented on: 230804
Does the app let you write what subs or scales we used?? Went to log a time on app, and it is just a minute/second option.....
I'm sticking with .com comments for scores and my cf community
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Sebastian Fontana
August 4th, 2023 at 8:56 pm
Commented on: 230804
Rx´d 
5KM Cross country 26:52


https://youtu.be/hc1hkPpfpJQ
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Mike Andridge
August 4th, 2023 at 8:55 pm
Commented on: 230804
Same here Jim...

50 min trail/dirt road jog.
4 miles, slow but enjoyable:)
M/53/175
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Maury Jean-Luc
August 4th, 2023 at 8:51 pm
Commented on: 230804
27'10''  50-60mt D+
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Tony Redel
August 4th, 2023 at 8:30 pm
Commented on: 230804
5k on treadmill with 1% incline
30:23
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Jim Rix
August 4th, 2023 at 8:19 pm
Commented on: 230804
Hmm…loaded workout results hours ago and now gone. 

10 RFT
15 deadlift, 135#
15 push-ups 
14:55

60/5’8”/155
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Steven Thunander
August 4th, 2023 at 7:51 pm
Commented on: 230804
27:30 on the course in North Park in Madison.
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Patrick A
August 4th, 2023 at 7:43 pm
Commented on: 230804
23:05 rx
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Kevin Owen
August 4th, 2023 at 7:30 pm
Commented on: 230804
Beginner: 43:18 for very hilly 5k trail run, last run 8/5/21 in 39:56. Happy!
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Az Native
August 4th, 2023 at 7:16 pm
Commented on: 230804
Subbed 10k bike due to sore swollen knee. 
24:25, definitely not my best, but tracks pretty well with my 5K run time. Only 107 out…
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John Clarke
August 4th, 2023 at 7:08 pm
Commented on: 230804
21:16
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Brett Hoffman
August 4th, 2023 at 6:56 pm
Commented on: 230804
5k row- 20:14
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Lincoln Kerger
August 4th, 2023 at 6:52 pm
Commented on: 230804
Did our Friday Bulletproof workout in the pouring rain instead.

Helen
Rx 10:10 (new PR from 230802, 10:12)

5 min rest then

15 min AMRAP
7 DL (185#)
15 Push-ups
20 yd Bear Crawl
10 Box Jump (20”)

2 min rest then

Thunderstruck game.
4 core exercises (flutter kick, leg raise, crunch, penguins) while playing AC/DC’s “Thunderstruck”
Work is continuous (as best possible), changing exercises every time “thunder” is said in the song. Didn’t count reps, but my core was toast by the end.

The rain did not help with Helen - grip was challenging, my feet felt heavy as hell from the soaked shoes, and I had to slow down in the corners. KBS still unbroken, and first set of pull-ups was too.
(edited)
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Aleksei Konobeevskikh
August 4th, 2023 at 6:50 pm
Commented on: 230804
I did 22 minutes ✅ 5.05km run.
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Zane Johnson
August 4th, 2023 at 6:25 pm
Commented on: 230804
25:00

Happy with it because I was able to hold close to the same pace for the whole run
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Stacey Thompkins
August 4th, 2023 at 5:57 pm
Commented on: 230804
M/48/6'2"/180#

6250 meter row
24:50
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Chris Sinagoga
August 4th, 2023 at 5:29 pm
Commented on: 230804
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark for long distance (for CrossFit) running. Single modality. Sport-specific. Monostructural.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

SPEED SCALE
You have 30 minutes to run the fastest two miles possible. Break it up in whatever intervals of work/rest that you want.

TECHNIQUE SCALE
Spend 20-30 minutes practicing running and handstand walking/roll-outs

ENDURANCE SCALE
Play a sport for 20-40 minutes. If practicing by yourself, practice at game speed. Basketball suggestion: AMRAP in 20 minutes of: 5 made 3's, 10 made elbow jumpers, 15 made drop-step lay-ups

MY STUFF
Tested out our 80's Theme Workout

GENERAL FEAR LEVEL: 7
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Luis Oliveira
August 4th, 2023 at 5:27 pm
Commented on: 230804
On a Treadmill

23:27
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Charles Meyers
August 4th, 2023 at 4:52 pm
Commented on: 230804
2500 meters run
27:10 on Assault Air Runner
(edited)
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