Posts Tagged ‘ sprint ’

WOD 021117

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

First round: 15+ sec (uphill), last round 14 sec (downhill).

(Maybe 10-15′ elevation change on my driveway.)

WOD 011217

100m beach sprint, every minute on the minute for 10 mins:

16-19 seconds each.

WOD 070514

10 sprints for time:
Run 100 meters

Rest as needed between efforts.

17.10
16.44
16.19
16.72
16.53
16.69
16.80
16.78
17.16
16.66

Up the driveway at Mille Lacs.

WOD 110813

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

13:58

WOD 082713

Falkel

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
20 yd sprint
15 foot Rope climb, 1 ascent
20 yd sprint

11 rds at 25:03

First time for hand tears in years. Now I have 3 fresh ones.

WOD 020913

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint (sub run upstairs to garage)
14 One legged squats
21 Double-unders
20 meter Sprint (sub run downstairs)

3 rds + 4 one legged squats

WOD 070912

10 rds:
Sprint 75 yrds
Rest 90 sec

10-11 secs each.

CrossFit Tolero, Gillette, Wyoming.