NEWS
- NUTRITION CHALLENGE: Begins TODAY!! Details HERE and handouts available at front desk. Get your first week’s CHANGE up on the Nutrition Blog Post and write your name up on the whiteboard in the back of the gym. Time to start working on your weekly physical challenge as well!
- WEEKDAY OPEN GYM: Hours have changed from 2:30-4:30 to 3:30-5:30p Mon-Fri. Effective immediately.
- THE OPEN: Have you joined the Daybreak team for The Open?!? Click HERE to read more about the Open and why we encourage ALL members to sign up.
WOD
5 Rounds for Max Reps
Bodyweight Bench Press
Max Strict* Pull Ups
*last time we did kipping pull-ups
Post Sets to Comments.
ENDURANCE
1x100m, 100m walk
1x200m, 100m walk
1x300m, 100m walk
1x400m, 100m walk
Rest 3 min
2x2000m, 4 min rest between
Rest 3 min
2x200m, 100m walk
12 – 75#
12 – green band (hanging)
28/26 80#, red (6,6,5,6,5) (6,5,5,5,5) Thanks Lisa, Sara, and Jill.
2280 row
105# 53/50. Strict pu
7/8/15 was 105# 31/69. I think those were KPU? But def big gain in bench.
Good times this morning John and Andy!
115# strict press 36, 6 strict pull-ups,18 banded pull-ups
115# 28/45
Bench – 6-6-5-5-6
Pu 11-9-8-8-9
Nice work there!
So consistent!
85# 34/16 happy to finally be doing these with overhand grip
185# — 26 / 54
Checking in from Cali. Yesterday did double sessions. Boot camp in AM and travel WOD in PM – 100 dubs, 75 air squats, 50 crunches, 25 dumbbell dead lifts and 15 push ups. Cash out 500m row.
Today – morning yoga then 2 mile run.
YEAH Bri!! Keep it up
18/20 65#/red band
5000m row after
36 / 24 185#
32/51 195# I hope this is the benchmark, I would much prefer to do this wod without my winter weight;-)
(11,8,5,4,4 and 14,11,9,9,8)
Strong jimbo.
54/25 205#
Pull ups need some work.
Row 2200 M. Only 7,800m to go!
24/20 185#
2000m row (8000m remain), then…
Lynn @185#:
– bench 8/6/4/6/5=29
– strict pulls 10/9/9/9/9=46
First time in my 4+ years of CrossFit that I’ve done Lynn.
30 (I wrote 36 on the board by accident)/27
All sets of 6 on bench press #85
6/6/6/5/4 strict pullups. Set of 6 is a PR! Can’t wait to do this one again!
congrats, so exciting!!
2000m (i am now short 8000m)
Lynne@195
-bench: 36 (11/8/6/5/6)
-pull ups: 44 (10/9/9/8/8)
*had to do it downtown – -no spotter
Hatch week 12 day 1
52/41 75#|red band PU
130# — 13/33 — 2 really strong rounds on the bench press (1st 2 rounds were definitely a PR) before falling off a cliff.
@ 185
10-10-8-8-7 – 43
6-6-6-5-4 – 27
185# 43/41
Amazing bro session with Nate, Scott, Brandon, and Carly
225# – 35/26
Bench 8,8,7,7,5
SPU 5,6,5,5,5
That bench is my 1 rm. :/ heluva job Dave.
Strong!
Endurance WOD plus some extra – 6700 meters out of the way for this week.
Lynne@155#: 17/37
Fight Gone Bad Mexican Style….72/55/54….
10k row:
500
2k 8:59
2k 8:48
100/100 1:53
200/100 1:55
300/100 1:58
400/100 2:02
2k 9:15
2k 8:49
100 cool down to round out the 10k 🙂
Yoga with Lisa too!
Nutrition goal is to incorporate post WOD recovery.
95# 25 bench (5,6,6,4,4), 27pull-ups (6,6,5,5,5)
All over the place on Push Press.
115 x 3, 105 x 4, 115 x 2, 95 x 10, 95 x 9
7 Pull Ups with Red Band per round
1000 row buy in for nutrition
19@95 /17 pull ups (barely getting chin over bar on last one)
Bench @135# 4/4/4/4/3=19
Strict Pull-Ups 7/6/6/6/6=31