WOD: Sat 11.18.2017 “Earthquakey”
NEWS
THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“Earthquakey”
Every Minute on the Minute for 24 Minutes:
Minute 1: 5 Squat Cleans (185/135)
Minute 2: 10 Handstand Push Ups
Minute 3: 15 Box Jumps (24/20)
…repeat sequence for 24 minutes.
Post Score to Comments. Compare scores HERE.
WOD: Fri 11.17.2017 Bench + Row
NEWS
THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
Bench
3-3-3-3-3, Across
Row
1K Time Trial
Post Weight and Time to Comments.
ENDURANCE
1 min on, :15 easy, 1 min rest
2 min on, :30 easy, 1 min rest
3 min on, 1 min easy, 1 min rest
4 min on, 2 min easy, 1 min rest
5 min on, 3 min easy, 1 min rest
4 min on, 2 min easy, 1 min rest
3 min on, 1 min easy, 1 min rest
2 min on, :30 easy, 1 min rest
1 min on… DONE!
WOD: Thu 11.16.2017 “Filthy 50”
NEWS
THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“Filthy 50″
50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45)
50 Good Mornings (35)
50 Wall Balls (20 to 10′)
50 Burpees
50 Double Unders
Post Time to Comments. Compare Scores HERE
BARBELL CLUB
1 Rep Max Back Squat
5×10 ring dips
WOD: Wed 11.15.2017 “Options”
NEWS
THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
Power Snatch
3-3-3, across
“Options”
15-12-9-6-3
Power Snatch (95/65)
Row for Calories
Post Weight and Time to Comments.
ENDURANCE
800m, 1 min rest
2x400m, 1 min rest b/w
600m, 1 min rest
2x300m, 1 min rest b/w
400m, 1 min rest
2x200m, 1 min rest b/w
200m, 1 min rest
2x100m, 1 min rest b/w
WOD: Tue 11.14.2017 “DNA”
NEWS
- THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“DNA”
With a Partner:
50 Cleans (155/105)
75 Burpees
1 Mile Run
Post Time to Comments.
WOD: Mon 11.13.2017 “Ninja Wind”
WOD
“Ninja Wind”
AMRAP 4:
5 Bar Muscle Ups
5 Front Squats (185/135)
Rest 2 minutes
AMRAP 4
125 Double Unders
10 Shoulder to Overhead (185/135)
Max Toes to Bar in Remaining Time
Post Rounds to Comments.
ENDURANCE
Tabata Bike
rest 2 minutes
Tabata Row
BARBELL CLUB
8 rounds:
3 cleans on the :90 at 80%
Behind neck split jerk
5×10
Hero WOD: Sat 11.11.2017 “Hildy”
ABOUT HERO WODS
Today, on Veteran’s Day, we thought we’d remind Daybreakers what HERO WODs are and why we do them. Most HERO WODs are officially recognized by CrossFit headquarters and are performed in the same way at CrossFit boxes all over the world. The WOD’s structure typically has significance, for example, the rep scheme often signifies the date of the hero’s passing.
These WODs are designed to be tougher than most and not many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? (Click HERE for our post on why scaling or modifying a WOD is important and effective.)
The real purpose of these WODs (besides getting a kick*ss workout) isn’t about your time or your score… it’s about your attitude. Daybreak uses these WODs to remind us to make the extra effort to stay positive and encourage one another — go ahead and give a mid-WOD high five to that member next to you! And when you hit those tough spots in the WOD, think about the effort and sacrifice our servicemen, servicewomen, fire/police and first responders make every day.
NEWS
- DAYBREAKERS COMPETE: Jackson and Michele compete THIS TODAY&SUN at CrossFit Southie. Heat Times: Sat 9a/9:34, 11:50/12:20p and 3:45/12:20p
- THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“HILDY”
100/75 Calorie Row
75 Thrusters (45/35)
50 Pull Ups
75 Wall Balls (20/14)(10/9)
100/75 Calorie Row
Post Time to Comments.
ABOUT HILDY
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.
WOD: Fri 11.10.2017 Open 17.1
NEWS
- DAYBREAKERS COMPETE: Jackson and Michele compete TOMORROW&SUN at CrossFit Southie. Heat Times: Sat 9a/9:34, 11:50/12:20p and 3:45/12:20p.
- THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“Open 17.1”
10 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
20 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
40 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
50 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24/20)
*20 Minute Cap
Post Time to Comments. Compare scores HERE.
ENDURANCE
5K