WOD: Fri 09.15.2017 “Strip That Down”
WOD
“Strip That Down”
7 Rounds:
AMRAP 2
20/15 Calorie Bike
Max Hang Power Cleans (165/115)
Rest 2 Minutes
Post Reps to Comments.
ENDURANCE
1600m, 4 min rest
1200m, 3 min rest
800m, 2 min rest
400m, 1 min rest
200m
Our Daybreak Community Mourns: McCrae Williams
We are sad to share that one of our long time Daybreakers, Chris Williams, lost his son, McCrae over this past weekend. The outpouring of support, concern and sadness for Chris and his family by all of you really shows the real bond we have among members. Many of you have expressed that you would like to pay your respects in support of Chris and his wife, Dianne. Chris has provided the details for McCrae’s service below. RIP McCrae, and our hearts and prayers go out to you, Chris and Dianne.
WILLIAMS, McCrae James Age 19, of Weston, September 12, 2017. Beloved son of Christopher and Dianne (Nesto) Williams of Weston. Brother of Chase Williams of Weston. Grandson of Antoinette Nesto of Milton, and Roberta and Bruce Williams of Greenville, SC.
Visiting hours at the George F. Doherty & Sons Funeral Home, 477 Washington St., (Rt.16) Wellesley, Saturday, Sept. 16 from 3:00-8:00pm. Funeral service in the First Parish Church in Weston, 349 Boston Post Rd., Weston, Sunday, Sept. 17 at 1:00pm. Online guestbook and directions at gfdoherty.com. George F. Doherty & Sons Wellesley 781-235-4100
<<addendum per Dianne, his mother>>
We are in the process of establishing the McCrae James Williams Foundation in his memory. In lieu of flowers, a contribution can be mailed to PO Box 291, Weston, MA 02493 and will be appropriated to a cause in keeping with his character. Alternatively, you can make a donation to a charity of your choice in McCrae’s memory.
WOD: Thu 09.14.2017 “Freddy Krueger”
NEWS
- TEENS: 4:30pm Tue, Wed and Thur
- RNG: Sundays 8a
- YOGA: Sundays 9:15a
WOD
Front Squat
1 Rep Max
“Freddy Krueger”
21-15-9
Kettlebell Swings (70/53)
Burpees
Post Weight and Time to Comments.
BARBELL CLUB
Snatch balance + 3 overhead squats
Hang Snatch
3 rep max
WOD: Wed 09.13.2017 “Wake Up Call”
NEWS
- TEENS: 4:30p Tue, Wed and Thu
- RNG: Sundays at 8a
- YOGA: Sundays at 9:15a
WOD
“Wake Up Call”
4 Rounds:
15 Calorie Row
10 Push Jerks (185/135)
5 Muscle Ups (Ring or Bar)
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 Mile Time Trial
WOD: Tue 09.12.2017 “Sham”
NEWS
- TEENS: Tue, Wed and Thu at 4:30p
- RNG: 8a Sundays
- YOGA: 9:15a Sundays
WOD
“Sham”
7 Rounds:
11 Bodyweight Deadlifts
100 Meter Sprint
Bent Over Row
5×8
Strict Toes to Bar
3×10
Post Time to Comments. Compare scores HERE.
Hero WOD: Mon 09.11.2017 “Blake”
WOD
“Blake”
4 Rounds:
100′ Overhead Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)(10/9)
10 Handstand Push Ups
Post Time to Comments.
Blake
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
ENDURANCE
8 rounds:
10 jumping lunges
100m sprint
10 jumping squats
100m sprint
rest 2 minutes
BARBELL
clean and jerk
on the 2 min for 20 min
front squat
5×4
WOD: Sat 09.09.2017 “Hippie Sabotage”
NEWS
TOMORROW:
Rise-N-Grind 8am
Yoga 9a
(no open gym)
WOD
“Hippie Sabotage”
50 Calorie Bike
25 Hang Power Snatch (115/75)
50 Calorie Row
25 Hang Power Snatch (115/75)
Post Time to Comments.
WOD: Fri 09.08.2017 “Thrilla in Manilla”
NEWS
- TEEN CLASSES: Tue, Wed and Thurs at 4:30pm. First class is FREE!
- RISE-N-GRIND: Starts THIS SUNDAY 9/10 at 8am
- YOGA: Start THIS SUNDAY 9/10 at 9:15am
WOD
“Thrilla in Manila”
AMRAP 15:
10 Toes to Bar
20/15 Calorie Row
300 Meter Run
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
6 x 300m on the 2 minute
WOD: Thu 09.07.2017 “Let It Out”
NEWS
- TEEN CLASSES: Tue, Wed and Thurs at 4:30pm. First class is FREE!
- RISE-N-GRIND: Starts THIS SUNDAY 9/10 at 8am
- YOGA: Start THIS SUNDAY 9/10 at 9:15am
WOD
Bench Press
10 x 2 Reps, Across
“Let It Out”
4 Rounds
20 Alternating Dumbbell Snatches (75/55)
20 Over The Box Jumps (24/20)
Post Weight and Time to Comments. Compare scores HERE.
BARBELL CLUB
3 Snatch Pulls + 3 Power Snatch + 3 Overhead Squats
2-2-2
1-1-1
Back Squat
3×8 at 70%