Monday 27 June WOD


YOUR FASTEST TIMES:

FIVE ROUNDS
1x 5-10-5yd sprint drill
1x 100yd sprint
Rest 

Post your 5-10-5’s and 100yd times to the comments.

Today is a sprinting day. This may seem somewhat complicated, but it’s not although you will really want a buddy to time you if you do this solo. The 5-10-5yd sprint is easy to setup: it is three cones in a row, spaced 5yds apart. Your starting position is the center cone and on go, you can sprint left or right (your choice). When your BOTH your feet pass the outside cone, turn around to sprint to the other outside cone (10yds away), pass that with both feet, then sprint past the center cone. When you pass the center cone, that is when time stops. That is half of one round.

The next stage is the 100yd sprint. There is no specified rest time between the shuttle sprint and the 100yd sprint, but take whatever time you need. We will most likely run the 100yds in waves, so if you feel you are ready, go ahead and jump in the next wave. There is also no specified rest time between rounds, so take as much time as you see fit. 

READ: THIS IS A SPRINT DAY, NOT A LEISURELY STROLL DAY. GO ALL OUT!

*  *  *

CrossFit HQ WOD:

Rest Day

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3 Responses to Monday 27 June WOD

  1. Andy says:

    Here are all the times from today:

    Kate: 6.18 / 6.26 / 6.19 / 6.11 / 6.27
    — / 15.01 / 15.44 / 15.06 / 14.68

    Mike: 6.18 / 6.12 / 5.89 / 6.11 / 6.01
    —- / 14.01 / 14.16 / 13.66 / 14.14

    Rob: 5.84 / 6.24 / 6.13 / 6.32 / 6.13
    12.4 / 12.14 / 14.12 / 13.89 / 13.32

    Jim: 5.61 / 5.77 / 5.84 / 5.96 / 5.76
    — / 12.5 / 13.81 / 15.59 / 16.66

    Jesse: 5.79 / 5.66 / 5.70 / 5.98 / 6.00
    — / 12.84 / 13.79 / 14.93 / 13.82

    Eduardo: 6.63 / 6.11 / 5.98 / 6.30 / 6.28
    12.7 / 11.91 / 13.25 / 13.51 / 14.79

    Shawn: 5.88 / 6.06 / — / — / — /
    — / 13.28 / — / — / — /

    Augie: 6.85 / 6.80 / 7.07 / 6.99 / 7.00
    — / 15.79 / 15.34 / 15.79 / 16.03

    Michael: 6.08 / 5.90 / 5.71 / 6.11 / — /
    — / 14.24 / 14.56 / 15.79 — /

    Andy: 5.14 / 5.04 / 5.01 / — / — /
    11.34 / 11.35 / 11.39 / — / — /

    Frank: 6.66 / 5.75 / 6.41 / 6.00 / 6.18
    14.88 / 13.20 / 13.51 / 13.20 / 13.50

    Eddie: 5.81 / DNF, leg injury

    Raul: 6.97 / 6.28 / 6.09 / 5.93 / 5.85
    15.21 / 15.40 / 15.16 / 15.20 / 15.37

    Rafael: 5.32 / 5.15 / 5.25 / 5.31 / 5.31
    13.10 / 11.58 / 13.58 / 12.01 / 12.47

    Dana: 6.84 / 6.44 / 6.25 / 6.06 / 5.94
    16.29 / 16.36 / 16.38 / 17.00 / 18.06

    Liliana: 6.53 / 6.22
    16.28

    Patrice: 6.16 / 5.78 / 5.81 / 6.00
    13.77 / 15.09 / 15.91

    Rebecca: 6.28 / 6.31 / 6.59 / 6.34 / 6.12
    16.28 / 16.38 / 17.58 / 16.20 / 16.58

    • Andy says:

      Some of the first 100yd times were missing due to stopwatch/operator error.

      There are also a few more peoples times, but they are not on hand for this post… they will be posted tomorrow with the whiteboard picture.

      I only did 3 rounds due to time constraints…

  2. Melissa says:

    thanks for posting!!

    I only did 2 rounds due to lightning.

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