WOD: Fri 05.01.2020 “Ooh Lordy”
NEWS
- CINCO DE MAYO: Charity 5k, Bingo + Tacos
- THU WOD Recording: The Pusher
- THU KIDS Recording: Here
WOD
“Ooh Lordy”
8 x AMRAP 3
4 Flights of Stairs
8 Hollow Rocks
12 Mountain Climbers (per side)
Rest 1 Minute Between Rounds
Post Rounds + Reps to Comments.
httpv://www.youtube.com/watch?v=u7FH9BKCYhU
WOD Guidance & Goals:
4 flights (1 flight = up and down, or 10 high knees + 10 butt kickers) of stairs will take around :30-:45. The 8 hollow rocks (bend knees to scale) will take :10-:15, and the 12 mountain climbers (12 per side touch your knee to your elbow) will take :30-:40. Target 2 rounds per 3 min interval.
ENDURANCE
10K
BARBELL CLUB
Burgener Strength
5 rounds (10 minutes) – EMOM, complete:
Odd minute: 5x bench press (Increase the weight each round)
Even minute: 20m seated sled pull
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
EVENT: Cino De Mayo – Charity 5K, Bingo + Tacos
CHARITY 5K
Mark your Calendars!! On Tuesday, May 5th our daily WOD will be a virtual 5K (3.1 miles) run/walk/jog/crawl to support Feeding America. Zappos and LoveHate Running will donate one meal to Feeding America for every 5k completed and submitted, between now and June 30th. Here’s how it works
- Get it done anyway you’d like (run, jog, walk, interval, skip, etc,)
- There is no cost to join
- Classes will meet at their regularly scheduled times (6a, 8:30a, 12p and 5:30p) for a warm up and a 3,2,1, Go!
- Keep track of your run with a gps tracking watch or app like the Apple Watch, Garmin, Runkeeper, Strava or MapMyRun
- At the end of your 5K send your data to [email protected]
BINGO
Eat your tacos and drink your margies during BINGO NIGHT! To participate:
- Download an app (Bingo at Home or Bingo Blitz) or print a few bingo cards
- Join the fun via Daybreak’s Zoom Class link at 6:30p
- Hang out, eat, sip and win!
TACOS + MARGARITAS
Coincidence that Cinco de Mayo is on Taco Tuesday? I think not! Below are some of coach Michele’s favorite taco recipes
OR, order takeout/delivery from some of our favorite LOCAL Mexican restaurants!
To wash them down, a festive drink (adult or kid friendly) including The Daybreaker
- The Daybreaker: 1.5oz silver tequila, 1.5oz lime juice, dash of agave, top with seltzer water
- Paloma
- Margarita
- Sangria
- Mocktail
WOD: Thu 04.30.2020 “The Pusher”
WOD
“The Pusher”
AMRAP 20
5 Burpees
10 Ring Rows
15 Kettlebell Swings
20 Dumbbell Lunges
Courtesy of Coach Panda
Post Rounds + Reps to Comments.
httpv://www.youtube.com/watch?v=ZS08XL8vw9o
WOD Guidance & Goals:
Find a moderately uncomfortable pace and try to maintain it for 20 minutes! Finish the burpees in :15-:25 and catch your breath on the ring rows. If you don’t have rings (or haven’t rigged up a sheet in a door jam) do 10 bent over rows with your db/kb or bb. Go unbroken on your swings as long as possible. For the lunges (scale: db/kb squats), use 1 db/kb held in the rack position. Alternate legs accumulating 20 total reps (10/side). Target 8 rounds. Suggested weights for dumbbell 50/35 and kettlebell 53/35.
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Wed 04.29.2020 “Blueberry”
NEWS
TUE WOD Recording: Capacity + SYLB
TUE KIDS Recording: Here
WOD
“Blueberry”
0-10:00
Run 1 Mile
10:00-30:00
50 Dumbbell Deadlifts
50 Dumbbell Sit Ups
50 Dumbbell Step Ups
50 Dumbbell Thrusters
30:00-35:00
On the Min for 5 Minutes
100m sprint (about :20 of work)
rest remaining minute
Courtesy of Denise Thomas
Post 3 Times to Comments.
httpv://www.youtube.com/watch?v=iZurC7EA0sQ
WOD Guidance & Goals:
In 10 minutes, run 1 mile (scaling: 3/4 or 1/2 mile, 32 flights of stairs, row 2k) and in the remaining time rest. At the 10 minute mark, you’ll have 20 minutes to complete the chipper. Using one db/kb or barbell (suggestion weights: 53/35, 50/35 or 95/65) try doing the 50 deadlifts in 30/20 or 20/15/15. The weighted sit ups (you can anchor your feet) are done with one weight across your chest. Do not let the weight leave contact with your body. The step ups are done with one weight held anyway you’d like, except for resting it on your thigh. The thrusters try to do in 20/15/15 reps like the deadlifts. If/When you complete the chipper write down your time (or reps) and rest the remaining interval. The last five minutes are 100 meters on the minute (around :20 of running or 2 flights of stairs) resting the remaining time within that minute until the next round. You’ll have three times to record today.
ENDURANCE
3 rounds: 1000m moderate, 100m walk, 200m easy, 50m sprint, 200m easy, 50m sprint, 200m easy, 2 min rest
BARBELL CLUB
Burgener Strength
1) Pause front squat: Work up to a heavy single in 10 reps or less.
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Tue 04.28.2020 “CapacityWOD + SYLB…kinda”
“Capacity WOD”
5 Rounds
:10 Fast Squats (get at least 8)
:10 Bottom of Squat Hold
:10 Half Squat
:10 Recovery Squats
Rest 2 Minutes
“SYLB…kinda”
100 Double Unders
21 Sit to Stands
75 Double Unders
15 Sit to Stands
50 Double Unders
9 Sit to Stands
Courtesy of Chad Vaughn + CrossFit
httpv://www.youtube.com/watch?v=AdYTSMeLU6k
WOD Guidance & Goals:
For the first workout, there is no rest between rounds. For the :10 of Fast Squats get at least 8, the right into :10 Bottom of Squat Hold with no tension, go as low as you can go. Come up half way from the bottom and hold a :10 Half Squat and your recovery is :10 of very slow squats before the next round begins. Score for this part is total fast squats. For “SYLB…kinda” scaling for double unders will be 120/100/80 singles, 100/75/50 jumping jacks or timers. The sit to stands can be scaled to 21/21, 15/15, 9/9 squats and sit ups. Target 15 minutes. There will be a 20 minute cap.
Post Intervals to Comments.
BARBELL CLUB
Burgener Strength
5 rounds (10 minutes) – EMOM, complete:
-Odd minute: 1x split jerk behind the neck (Work up to a heavy single)
-Even minute: max rep strict chin up
GENERAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Mon 04.27.2020 “The Scotts”
NEWS
- NEW CLASS: EVERYDAY (M-F) we will now have a 12pm class, starting TODAY!
- NEWSLETTER: Check your emails for our most recent newsletter
WOD
“The Scotts”
AMRAP 12
12 V-Ups
12 Hang Power Clean
12 In + Outs
Rest 1 Min
AMRAP 12
12 1-Leg V-Ups
12 Push Press per side
12 In + Outs
WOD Guidance & Goals:
The first AMRAP 12, do 12 V-ups or tuck ups then 12 hang power cleans per arm. Suggested weight for the dumbbell is 50/35. If you choose to use a barbell do 115/75. The in and outs are no push up burpees. Target 5 rounds. The second AMRAP 12, do twelve 1-leg v-ups or tuck ups per side, alternating sides. The push press are 12 per arm (same suggested weights as above). Make sure with the push press you do not re-dip with your legs (dip-drive-press). Same in and outs as the first AMRAP. Target 4 rounds.
httpv://www.youtube.com/watch?v=esY7Px3Jg8c
Post Rounds + Reps to Comments.
ENDURANCE
20 x 200m at your 1 mile PR pace. Rest :60 b/w sets
BARBELL CLUB
Burgener Strength
1) Back squat: Work up to a moderate-heavy single in 10 reps or less.
GENERAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Sun 04.26.2020 “You Can’t Sit With Us”
NEWS
SAT WOD Recording: Too Original
WOD
“You Can’t Sit With Us”
Accumulate a 10 Minute Wall Sit
Every Time You Break Do:
30 Jumping Jacks
20 Hollow Rocks
2 Flights of Stairs
WOD Guidance & Goals:
Try to hold the first sit as long as possible while your legs are fresh. Be sure your hips are even with your knees and your not using your hands on your thighs. Good luck!
httpv://www.youtube.com/watch?v=yfqCHE9fbjw
Post Time to Comments.
GENERAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Sat 04.25.2020 “Too Original”
NEWS
FRI WOD Recording: Clouds Above
MACRO SEMINAR: Here
FRI Core + Stretch: Here
WOD
“Too Original”
10 Rounds
100 Meter Run
10 Double Unders – Timers
10 Dumbbell Thrusters
10 Burpees
10 Dumbbell Row
10 Dumbbell Leg Lifts
10 Handstand Push Ups
10 Squats
10 Dumbbell Deadlift
10 Sit Up
WOD Guidance & Goals:
Yes, 100 reps of every movement! The run can be scaled to rowing or 2 flights of stairs. The double unders can be scaled to timers, jumping jacks, 20 singles or 3 attempts. The thrusters and rows are with 1 db or kb held by the heads. The leg lifts are done by holding the dumbbell while lying down on your back. Do a straight legged leg lift and touch toes to the db/kb. The handstand push ups can be scaled by using pillows or mats under your head or by doing inverted push ups. Hold one head of the db/kb for deadlifts. Try to keep reps unbroken as long as possible. You will have 60 minutes to complete this workout, target 45 min!
Suggested Weights
DB 50/35
KB 53/35
BB 75/55
httpv://www.youtube.com/watch?v=SBAbNPwkrLY
Post Time to Comments.
GENERAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
WOD: Fri 04.24.2020 “Clouds Above”
NEWS
THU WOD Recording: Don’t Look Down
THU KIDS Recording: Here
WOD
AMRAP 20
40 Jumping Jacks
20 Dumbbell Back Squats
20 Kettlebell/Dumbbell Swings
20 Dumbbell Step Ups
WOD Guidance & Goals:
With one dumbbell or kettlebell, complete 20 back squats with the db/kb behind your neck. With the same db/kb do 20 swings unbroken as long as possible. For the db/kb step ups hold the weight anyway you’d like except for resting it on your knee. Target 6+ rounds.
httpv://www.youtube.com/watch?v=uZpWHxU-3L0
Post Rounds to Comments.
GENERAL WARM UP
| 20 Jumping Jacks | 10 DB Good Morning | Run:30out/back | ||
| 10 Squats | 10 DB Deadlift | 10 Side Shuffler | ||
| 20 High Knees | 10 DB Squat | 10 Karaoke | ||
| 10 Good Mornings | 10 DB Press | 10 Skips | ||
| 20 Butt Kickers | 10 DB Sit Up | 10 Skaters | ||
| 10 Lunges | ||||
| 20 Lateral Hops | Roll Backs | Spidermen | ||
| 10 Push Ups | Windshield Wipers | Pedal | ||
| 20 Mt. Climbers | ||||
| 10 Sit Ups | ||||
| Arm+Leg Swings | ||||
| Touchdown+Figure 4 |
ENDURANCE
60 min walk/run/hike with 20/14# vest/backpack
BARBELL CLUB
Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (70-90% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1x clean and jerk (70-90% 1 RM)
3) Front squat: Work up to a 5 RM
WOD: Thu 04.23.2020 “Don’t Look Down”
WOD
“Don’t Look Down”
AMRAP 7
100 Meter Farmer’s Carry
5 Dumbbell Hang Clean and Jerks per side
Rest 3 Min
AMRAP 7
4 Flights of Stairs with Dumbbell
10 Push Ups
WOD Guidance & Goals:
With a dumbbell or kettelbell by your side run, jog, shuffle or walk 50 meters out, switch hands and come back 50 meters. When you get back do 5 hang clean and jerks on one side then 5 on the other. Continue the couplet for 7 minutes. Target 5+ rounds. Push your pace knowing you have a 3 minute rest build into the workout. The second 7 minute interval, carry your db or kb any way you’d like for 4 flights of stairs then do 10 push ups (knee push ups or elevate your hands as scaling options). No stairs, do the same 50m out and back as the first AMRAP 7. Target 5+ rounds. Cash Out is tabata (8 rounds of :20 work/:10 rest) handstand hold (kick up or wall walk up). Plank hold as a scaling option.
httpv://www.youtube.com/watch?v=HtziNWZ1p8Y
Post Rounds + Reps to Comments.
GENERAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals