Workout of the Day

« May 4, 2026 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1001	Rodney Cox	64	AL	USA		3,543	2:15.4
1002	James SV	54		CAN		3,542	2:15.5
1003	Karen Kristensen	56		DEN		3,541	2:15.5
1003	Carlos Laya	53	Palencia	ESP		3,541	2:15.5
1003	Nick Dzienny	34		USA		3,541	2:15.5
1003	Kevin Wichman	44		USA		3,541	2:15.5
1007	Diana Hatch	47		USA		3,537	2:15.7
1008	Paul Nedorost	60	NY	USA	The Diamonds (Over Sixties Erging Group)	3,536	2:15.7
1009	Fenita Neal	31	Smyrna, TN	USA		3,535	2:15.7
1009	Kristy Karmenzind	46		USA		3,535	2:15.7
1011	JJ Montplaisir	37		USA		3,534	2:15.8
1011	Kristoff Lievens	45	Greensboro , NC	USA		3,534	2:15.8
1013	Dominik Muensterkoetter	52	🏴‍☠️ Münster🏴‍☠️	GER	Rowing for Beer	3,532	2:15.9
1014	Nikki Murray	38		AUS		3,531	2:15.9
1015	David Minero	34		USA		3,530	2:15.9
1015	David Yerushalmi	69		USA		3,530	2:15.9
1017	Sarah Vincent	49		GBR		3,529	2:16.0
1017	Busola Akinwale	49		USA		3,529	2:16.0
1019	joe incandenza	38		USA		3,528	2:16.0
1020	Ihar Krotsik	60	Minsk	AIN		3,527	2:16.0
1020	Don Six	62	Austin, TX	USA		3,527	2:16.0
1020	Tiffany Farley	52		USA		3,527	2:16.0
1023	Tom Driver	55		USA		3,525	2:16.1
1023	Tim Girardi	77		USA		3,525	2:16.1
1025	Thomas Fay	51	SACRAMENTO, CA	USA		3,523	2:16.2
1025	Andrew Holick	49		USA		3,523	2:16.2
1027	TF Travis	53	Severn, MD	USA	U.S. Army	3,522	2:16.2
1027	Andy A	39		USA		3,522	2:16.2
1029	Tobias Schönbächler	29		SUI		3,520	2:16.3
1030	G Paisley	55		USA	US Navy Veteran	3,519	2:16.4
1031	James Gobbett	85	Rovereto	ITA	Ancient Mariners - The Ancients Organization (TAO)	3,518	2:16.4
1032	stuart fox	60	York	GBR		3,517	2:16.4
1033	Lee Hitch	64	Double Oak, TX	USA	The Diamonds (Over Sixties Erging Group)	3,516	2:16.5
1034	Albin Moser	81	Little Compton, RI	USA	Narragansett Boat Club	3,513	2:16.6
1035	Rüdiger Münch	81	Veldenz	GER		3,512	2:16.6
1035	Javier Castro	44	Fuengirola	ESP		3,512	2:16.6
1035	Katie Howard	45		USA		3,512	2:16.6
1038	Anna Valeriani	48		ITA		3,511	2:16.7
1039	Robb Eason	50	Belmont, MA	USA		3,510	2:16.7
1039	Avenicio Baca	46		USA		3,510	2:16.7
1041	Joe Penn	74	Hull, GA	USA	The Diamonds (Over Sixties Erging Group)	3,509	2:16.7
1042	Mark Arnold	41		GER		3,508	2:16.8
1043	Tobias Mairose	45		GER		3,504	2:16.9
1043	David Mikols	59	Livonia , MI	USA		3,504	2:16.9
1045	Tor Berg	66	Bergen 🇳🇴	NOR		3,503	2:17.0
1046	T H	51		GER		3,501	2:17.1
1047	Harold Vuyovich	48		USA	CrossFit Linchpin	3,500	2:17.1
1048	Stephan Urbanczyk	63	Niceville, FL	USA	USAF Veterans	3,499	2:17.1
1048	Alexander Niemeyer	54		GER		3,499	2:17.1
1050	CHRIS KOCH	66		USA		3,498	2:17.2