email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

HOP SCOTCH

DATE: Monday, March 26th, 2018

IMG_7844.JPG

 

METCON: 

Some of you remember this WOD… and I remember hearing the next day that it wasn’t as bad as you thought and prefer running it this way vs running something like a 5k… keep that in mind & compare your time from Nov. 20th, 2017

“Hop Scotch”
Aerobic Threshold test
For time:
Score= Overall time and slowest 100m sprint

  • 200m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 1000m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 200m run at easy pace
  • 100m sprint
*This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

*All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints.

UPCOMING EVENTS:
APRIL 7TH: CF DROOGS 2 YR ANNIVERSARY (really on the 1st- but this is when were Celebrating due to Easter weekend!) Anyways… We are not doing a WOD @ the gym on this day… we will be meeting out on the Dunedin Causeway @ 10AM for a WOD followed by Grilling out, paddle boarding, kayaks, cornhole, spike ball, giant Jenga, etc… We will set up pre-WOD to hold our spots. Feel free to Bring your own Meat and a side dish to pass… This will also be BRING A FRIEND SATURDAY! More details at the gym. Can’t wait to celebrate with all of you!

The CrossFit Open:

FIVE WEEKS: FEB. 22-MARCH 26

18.1- Feb. 22-26: COMPLETED!
18.2- March 1-5: COMPLETED!
18.3- March 8-12: COMPLETED!
18.4- March 15-19: COMPLETED!
18.5- March 22-26: COMPLETED!- PLEASE SUBMIT YOUR SCORES TODAY!

UPCOMING COMPETITIONS…

WOD WARS @ Dunedin Community Center
April 14th & 15th
Same sex Teams of three
Divisions: Novice, intermediate, RX, Masters, Kids & Teens 

About the Author