Bullet

8 x 250m with  
5 times the recovery 
(if it takes 40 seconds to
run the 200m then you
recover 3:20)

1000 DU

1000 Double Unders for time

12

12 min run. Max distance.

3 km

3 km run

5 km

5 km run

10 km

10 km run

90 sec

90 sec on, 1 min off, 
90 sec on, 45 sec off, 
90 sec on, 30 sec off, 
90 sec on, 15 sec off,
90 sec on, 30 sec off, 
90 sec on, 45 sec off, 
90 sec on.

"Bee"

8 rounds of:
80 seconds on, 40 seconds off
3 rounds of:
10 seconds on, 10 seconds off,

"Griff"

Run 800m; Run 400m backward 
Run 800m; Run 400m backward

"Hither and thither"

3 rounds of: 30 sec on, 30 off, 30 sec on 25 off 30 sec on 20 off, 30 sec on, 15 off, 30 sec on, 10 off, 30 sec on, 5 off, 30 sec on, rest 2:00.

"Messenger"

4x800m with 2:00 rests 
2x1000m with 2:00 rests 
4x400m with 5:00 rests 
8x200m with 2:00 rests

Mountain Run

 mountain run

One Minute Hell  

1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off...

Running tabata

Run / Rest = 20/10s  for distance

Sprint triathlon

For time:
Swim 750 meters
Bike 20K
Run 5K 

The Stinger

1600 Meter Run & 4 Minute Rest;
1200 Meter Run & 3 Minute Rest;
800 Meter Run & 2 Minute Rest;
400 Meter Run & 1 Minute Rest;
and 250 Meter Run.

Travel WOD N28 

Sprint 100 meters and Rest 1 minute
Repeat 10 times

YASSO 800

Complete 10x800m sprints,
trying to maintain the same
time for each.
In between each interval,
jog lightly for the same
amount of time
it took you to run the interval.