THIS SUNDAY: April 1st, No classes.

Power Clean
5 Rep Max Touch and Go

“Temperature”
AMRAP 14
200 Meter Run
Rest – equal to time it takes to do the interval

WOD Guidance & Goal: Cleans should be heavy with a focus of PULLING UNDER. No power cleans then a squat. Touch and go means you cannot rest the bar on the floor. For the AMRAP, aim for 6-9 rounds. PUSH!

Post Weight + Rounds to Comments.

• SUNDAY: We will be closed THIS Sunday 4/1

“Astronaut”
6 Rounds:
20/15 Calorie Row
20 Walking Lunges (53/35)
20 Meter Handstand Walk

WOD Guidance & Goal: Steady pace on the row and lunges. Straight sets of lunges. Chip away at the handstand walk.

Post Time to Comments.

2 rounds
800m moderate
:45
200m fast
:90
600m moderate
:45
200m fast
:90
400m moderate
:45
200m fast
3 min rest

“Take On Me”
30-25-20-15-10 Burpees
10-15-20-25-30 Toes to Bar

WOD Guidance & Goal: This is a 15-20 minute workout. Find a steady pace on the burpees. Break toes to bar into manageable sets (3-5 reps) to manage grip and fatigue.

Post Time to Comments. Compare scores HERE.

“Sucker For Pain”
AMRAP 20:
With a Partner Complete
30 Snatches (95/65)
30 Snatches (115/75)
30 Snatches (135/95)
30 Snatches (155/105)
30 Snatches (185/125)
With remaining time establish a 1 Rep Max

WOD Guidance & Goal: First weight: 5 reps. Second weight: 3-4 reps. Third weight: 2-3. Fourth weight: 2. Fifth weight: singles. 

Post Reps and Weights to Comments. Compare scores HERE.

3 rounds
400m moderate, :10 rest
200m faster, :10 rest
300m fast, :10 rest
100m fastest
Rest 3 min

“Regional 2012 Event 2”
2000 Meter Row
50 Pistols
30 Hang Cleans (225/135)

WOD Guidance & Goal: Pace the row. Steady on the pistols. Big set to start on the clean. Choose a weight you can do 5 in a row.

Post Time to Comments.

End-of-Open Celebration: There will not be a regular 5:30 class, instead heats will begin at 4:30pm and will go off approximately every twenty minutes (ending by 6:30p) Please arrive at least 15 minutes prior to your heat time. You do not have to be entered in The Open to participate… and if you happen to WOD earlier in the day, feel free to come back to the gym to cheer on your fellow athletes. Bring your favorite beverage, snack or other goodie to celebrate the end of The Open with your Daybreak family!

“Open 18.5”
AMRAP 7
3 Thrusters
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
12 Thrusters
12 Chest-to-bar pull-ups
15 Thrusters
15 Chest-to-bar pull-ups
18 Thrusters
18 Chest-to-bar pull-ups
*If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men: 100#
Women: 65#

WOD Guidance & Goal: xStart out steady. Do not go out guns blazing. Break up reps on the thrusters and/or chest to bars so you can keep moving but not hit a wall. 

Post Score to Comments. Compare scores HERE.

3 Rounds
:60 easy
:60 moderate
:60 hard
:60 easy
:60 moderate
:60 hard
:60 easy
:60 moderate
:60 hard
REST 3 Minutes between rounds

END-OF-OPEN CELEBRATION:
We will be celebrating the end of the 2018 CrossFit Open season by rallying all members (registered for the Open or not) to participate in the final 18.5 WOD on Friday night. There will not be a regular 5:30 class, but instead we will be sending off heats starting at 4:30p.

Since we are not conducing a regular class, you must sign up for a heat at front desk by TODAY THURSDAY 3/22. Heats will begin at 4:30pm and will go off approximately every twenty minutes (ending by 6:30p). You do not have to be entered in The Open to participate… and if you happen to WOD earlier in the day, feel free to come back to the gym to cheer on your fellow athletes. Bring your favorite beverage, snack or other goodie to celebrate the end of The Open with your Daybreak family!

Please note, since we won’t know the workout until the night before, we may have to adjust heats and times slightly.

“No Fear”
AMRAP 7
15/12 Calorie Row
15 Push Ups

Rest 3 Minutes

AMRAP 7
15/12 Calorie Row
15 Box Jumps

WOD Guidance & Goal: xAim to complete 3-5 rounds per 7 minute amrap. Push the row!

Post Rounds to Comments.

END-OF-OPEN CELEBRATION:
We will be celebrating the end of the 2018 CrossFit Open season by rallying all members (registered for the Open or not) to participate in the final 18.5 WOD on Friday night. There will not be a regular 5:30 class, but instead we will be sending off heats starting at 4:30p.

Since we are not conducing a regular class, you must sign up for a heat at front desk by TOMORROW THURSDAY 3/22. Heats will begin at 4:30pm and will go off approximately every twenty minutes (ending by 6:30p). You do not have to be entered in The Open to participate… and if you happen to WOD earlier in the day, feel free to come back to the gym to cheer on your fellow athletes. Bring your favorite beverage, snack or other goodie to celebrate the end of The Open with your Daybreak family!

Please note, since we won’t know the workout until the night before, we may have to adjust heats and times slightly.

“Hansen”
5 Rounds:
30 Kettlebell Swings (70/53)
30 Burpees
30 Sit Ups

WOD Guidance & Goal: This is a grind. Break kettlebell swings into two sets. Choose a steady pace for the burpees and sit ups, allowing you to go unbroken. 

Post Time to Comments.

HANSEN
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

6 rounds:
50m sled push (as heavy as possible)
200m run
rest 3 min

END-OF-OPEN CELEBRATION:
We will be celebrating the end of the 2018 CrossFit Open season by rallying all members (registered for the Open or not) to participate in the final 18.5 WOD on Friday night. There will not be a regular 5:30 class, but instead we will be sending off heats starting at 4:30p.

Since we are not conducing a regular class, you must sign up for a heat at front desk by THIS THURSDAY 3/22. Heats will begin at 4:30pm and will go off approximately every twenty minutes (ending by 6:30p). You do not have to be entered in The Open to participate… and if you happen to WOD earlier in the day, feel free to come back to the gym to cheer on your fellow athletes. Bring your favorite beverage, snack or other goodie to celebrate the end of The Open with your Daybreak family!

Please note, since we won’t know the workout until the night before, we may have to adjust heats and times slightly.

Front Rack Lunge
5×3, Reps, across

“Prayer In C”
4 Rounds:
30 Kettlebell Lunges (53/35)
50 Double Unders

WOD Guidance & Goal: xBuild to a heavy weight for the lunges. Each set of 3 should take your breath away. The second part of the workout is fast. Choose a kettlebell you can perform at least 20 lunges before putting it down. Workout will take around 10 minutes.

Post Weight and Time to Comments.