WOD: Mon 06.04.2018 “Stopping Us”
NEWS
- INTERNAL COMP+ SOCIAL: This Sat 6/9 from 1-3pm. Sign up at front desk by Wed 6/6. There will be ONE class at 7a.
WOD
“Stopping Us”
20-15-10-15-20
Box Jumps (24/20)
Alternating Dumbbell Snatches (50/35)
Burpees
WOD Guidance & Goal: Aim to complete this workout in 15 minutes. Find a steady pace from the start and stick with it.
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 sets (3 min easy/3min moderate) 1 min rest
BARBELL CLUB
WOD: Sat 06.03.2018 “Jacked Up Jackie”
WOD
“Jacked Up Jackie”
With a Partner
1k Row
50 Thrusters (45/35)
30 Pull Ups
750 Meter Row
35 Thrusters (95/65)
20 Strict Pull Ups
500m Row
20 Thrusters (135/95)
10 Bar Muscle Ups
WOD Guidance & Goal: On ALL of the movements, as soon as one partner slows down, hand off reps to the next partner. Keep reps, sets and transitions fast!
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WOD: Fri 06.01.2018 “Parallel Lines”
NEWS
TODAY: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.
WOD
“Parallel Lines”
21-15-9 Cleans (155/105)
63-45-27 Double Unders
WOD Guidance & Goal: You should choose a weight that allows you to stay with sets of at least 6 or 7… that is, don’t break up each round more than two or three times. Work your doubles hard today and get back on that bar!
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ENDURANCE
6x800m
rest 2 minutes between sets
WOD: Thu 05.31.2018 “No Excuses”
NEWS
TOMORROW: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.
WOD
Front Rack Lunges
5×3, across
“No Excuses”
5 Rounds
15 Russian Kettlebell Swings (70/53)
10 Kettlebell Lunges (70/53)
WOD Guidance & Goal: Go HEAVY on the front rack lunges. For the kettlebell swings and lunges, choose a weight you can go unbroken for at least the first two rounds. This is a short workout, aim to finish around 5 minutes.
Post Weight and Time to Comments.
BARBELL CLUB
WOD: Wed 05.30.2018 “Woke Up Like This”
NEWS
THIS FRIDAY: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.
WOD
“Woke Up Like This”
4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch (50/35)
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch (50/35)
15/12 Calorie Bike
Rest 3 Minutes
WOD Guidance & Goal: For the dumbbell snatch, you must be able to do 10 consecutive reps with your non-dominant arm. Aim to complete each round between 3:30-5 min.
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ENDURANCE
3 sets (4x200m)
:75 sec rest between reps
3 minutes between rounds
WOD: Tue 05.29.2018 “Christine”
WOD
“Christine”
3 Rounds
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
WOD Guidance & Goal: For the deadlifts, choose a weight that you can do the first set unbroken. If your bodyweight isn’t the right option choose a percentage of your bodyweight if bodyweight. Aim to complete this workout under 15 minutes.
Post Time to Comments. Compare scores HERE.
Hero WOD: Mon 05.28.2018 “Murph”
NEWS
TODAY: There are only TWO classes. 7a and 9a. Plan for the class to be 1:15 hr.
WOD
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.
Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!
WOD Guidance & Goal: xIf you’ve been doing CrossFit 6 months or less, you will do half the reps and 800m instead of the mile. You can partition the pull ups, push ups and squats into 20 rounds of 5 pull ups, 10 push ups and 15 squats. If you’ve done “Murph” before and your time is under 40 minutes, you may wear a vest.
Post Time to Comments. Compare scores HERE.
WOD: Sat 05.26.2018 “Erase Your Social”
NEWS
MEMORIAL DAY WEEKEND SCHEDULE
TOMORROW 5/27 – NO RNG. We’re closed!
MONDAY 5/28 – TWO classes ONLY! 7a and 9a
WOD
“Erase Your Social”
With a partner
3 Rounds:
60 Calorie Bike
60 Dumbbell Snatches (50/35)
10 Legless Rope Climbs
WOD Guidance & Goal: Move quickly. Once your pace starts slowing down on the bike or the snatches, switch off with your partner. Rope climbs, do singles.
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