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Latest WOD

CrossFit WOD for 6/19/2013

Every 5 Minutes for 5 Rounds:

Sprint 250m
Run 250m
Rest remainder of 5 minutes

In other words, you will sprint 250m and then run 250m.  When you finish the 500m, you have the remainder of time before the end of the 5 minutes to rest.  So, run fast.

Join the discussion 2 Comments

  • Crimlaw says:


    Everyone should be running 5x500m. No real scaling for this wod.

    If you do not think you can finish 500m in 5 minutes, then you will simply run continuously until you finish 5x500m.

    If you wish to try the wod, you may attempt to run each 500m in the 5 minutes. If you are unable to complete 500m in any 5 minute period, you will rest for the next 5 minutes and try again.

  • Jake says:

    Good speed work today! My 500m times were 1:58, 1:46, 1:46, 1:46, 1:32
    Cash out was 8

    Good to be back. Go 6am !!