WOD: Thu 06.01.2017 “Roots”
NEWS
BARBELL CLUB: Sat 6/3 at 10a
WOD
“Roots”
AMRAP 15:
300 Meter Run
12 Jerks (155/105)
Cash Out…
Post Rounds to Comments.
Movement Challenge:
The Cash Out
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Snatch Pulls
3×3
Snatch High Pull
3×3
Power Snatch + Overhead Squat
5 sets ascending
WOD: Wed 05.31.2017 Regional Event 6
NEWS
BARBELL CLUB: 10a THIS Sat 6/3
WOD
Power Cleans
3×3, ascending
“2017 Regional Event 6”
30/20 Calorie Bike
20 Burpee Box Jumps (30/24)
10 Dumbbell Cleans (45/35)
Post Weight and Time to Comments.
Movement Challenge:
3 minute handstand hold. Kick up/wall walk up/bench
ENDURANCE
5 min easy
:50 hard
5 min easy
4 min easy
:40 hard
4 min easy
3 min easy
:30 hard
3 min easy
2 min easy
:20 hard
2 min easy
1 min easy
:10 hard
1 min easy
WOD: Tue 05.30.2017 “Off The Clock”
NEWS
- BARBELL CLUB: Sat 6/3 at 10a
WOD
“Off The Clock”
3 Rounds of AMRAP 1:
Dumbbell Push Press (45/35)
Kettlebell Lunge (53/35)
Sit Up
Bike
Double Unders
Post Reps to Comments.
Hero WOD: Mon 05.28.2017 “Murph”
NEWS
TWO CLASSES TODAY: 7a and 9a
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!
Post Time to Comments. Compare scores HERE.
WOD: Sat 05.27.2017 “Big Clean Complex”
NEWS
SUNDAY (TOMORROW): CLOSED
MONDAY: 7a and 9a Classes ONLY
WOD
Big Clean Complex
6 Rounds (not for time):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk
*Must increase weight each round
Post Weight to Comments. Compare scores HERE.
Movement Challenge:
Tabata Air Squats
(8 rounds: :20 on/:10 off)
WOD: Fri 05.26.2017 “Paranoid”
NEWS
THIS WEEKEND
- Saturday: Regular Schedule 7a, 8a and 9a
- Sunday: CLOSED
- Monday: 7a and 9a ONLY!
WOD
“Paranoid”
20 Burpees
20 Hang Squat Snatches (135/95)
20 Bar Muscle Ups
20 Hang Squat Snatches (135/95)
20 Burpees
Post Time to Comments. Compare scores HERE.
Movement Challenge:
5 rounds:
10 V-Ups
10 Hollow Rocks
ENDURANCE
5 sets
500m fast
100m easy
3 min rest
5 sets
250m fast
50 easy
WOD: Thu 05.25.2017 “Low Life”
NEWS
MEMORIAL DAY WEEKEND SCHEDULE:
- Saturday: 7a, 8a and 9a
- Sunday: CLOSED
- Monday: 7a and 9a Classes ONLY
WOD
“Low Life”
3 Rounds:
20/15 Calorie Row
200 Meter Sandbag Run (60/40)
Rest 3 Minutes
3 Rounds:
50 Double Unders
200 Meter Medball Run (20/14)
Post Times to Comments. Compare scores HERE.
Movement Challenge:
2 Minutes of Pigeon Stretch (each side)
2 Minutes of Banded Shoulder Distractions (each side)
2 Minutes Bottom of Squat
2 Minutes Lax Ball Behind Scaps/Traps (each side)
2 Mintues Lax Ball to Arches of Feet
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Clean and Jerk
OTM 18
Increase every 3 minutes
3×10 ghd bench
WOD: Wed 05.24.2017 “Broccoli”
NEWS
- MEMORIAL DAY WEEKEND SCHEDULE:
- Saturday: 7a, 8a and 9a
- Sunday: CLOSED
- Monday: 7a and 9a Classes ONLY
WOD
“Broccoli”
In Teams of 3
3 Mile Bike
Then
100 Toes to Bar
100 Walking Lunges (45/35)
100 Deadlifts (185/135)
Bike – While 1 person bikes, one person will run 100m, one person will rest.
Toes to Bar – While one person works, one person will hang from the bar, one person will rest
Walking Lunge – While one person works, one person holds a kettlebell in the rack position (70/53), one person rests
Deadlift – While 1 person works, one person holds a plate (45/25) overhead, one person rests
Post Score to Comments. Compare scores HERE.
Movement Challenge:
1 Mile Run or 2k Row
ENDURANCE
20 minute jog
3 min rest
3 sets
600m easy, 400m at 1 mile pr pace
rest :90 between sets
Hero WOD: Tue 05.23.2017 “Nate”
NEWS
MEMORIAL DAY WEEKEND SCHEDULE:
- Saturday: 7a, 8a and 9a
- Sunday: CLOSED
- Monday: 7a and 9a Classes ONLY
WOD
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
Post Time to Comments. Compare scores HERE.
About Nate:
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Movement Challenge:
100 plate hops for time
Then
3 rounds (not for time)
10 single under broad jumps
10 doulbe under broad jumps