WOD: Sun 03.26.2017 Rise-N-Grind + Open Gym
NEWS
TODAY: YOGA 4:30p
WOD: Sat 03.25.2017 “Partner Double DT”
NEWS
- YOGA TOMORROW: Sun 3/26 at 4:30p with Lisa
WOD
“Partner Double DT”
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*alternate rounds with partner
Post Time to Comments.
WOD: 03.24.2017 “Open 17.5”
NEWS
- TODAY: If you plan to take more than 20 minutes to complete today’s workout, please plan to do so outside of class time.
- Yoga THIS SUNDAY 3/26 at 4:30p
WOD
“Open 17.5”
10 Rounds:
9 Thrusters (95/65)
35 Double Unders
Post Time to Comments.
ENDURANCE
2 rounds
800m moderate
:45
200m fast
:90
600m moderate
:45
200m fast
:90
400m moderate
:45
200m fast
3 min rest
WOD: Thu 03.23.2017 Weighted Pull Up + Bike
NEWS
Calling all Spartan racers!
We are assembling a Daybreak CrossFit team to run the Spartan Beast, 15+ mile obstacle race, up at Killington on Saturday, September 16th. A description of the race can be found HERE. There’s not a lot of time to register, so if you’re interested, registration directions are below. We have also posted this to our Facebook Member Group Page with lots of discussion about the race, where to stay, and so on… if you’re on Facebook, join our group!
How to Register:
- CLICK ON our team registration page: https://register.chronotrack.com/r/24751
- SELECT RACE: Vermont Spartan Beast, Saturday, 9/16 (be careful and make sure you choose Saturday)
- SELECT TEAM: Daybreak CrossFit
- SELECT TIME: Doesn’t matter… they’ll move us to the 8-9AM Competitive Heat
- MAKE PAYMENT:
==> By cash or check to Eric Rapisarda = $197
==> If charged to your DCF account = $202 (cc transaction fee) - DEADLINE TO SIGN UP: Midnight, this Sunday, March 26 (we are registering the team on Monday)
- DEADLINE TO PAY: 6:30p, next Friday, March 31
Please Note:
If you are registered by this Sunday, 3/26 and do not pay by check or cash by 3/31, we will automatically bill your DCF account in the amount of $202. We don’t have a lot of time to mess around with registrations because spots are filling fast for the morning heats (which are preferred because the course is less congested… and we’ll have more time to bask in the glory of our accomplishments, i.e. enjoy a few libations). We have Daybreakers of varying experience running this race… from 1st timers to veterans. While this isn’t for the faint of heart, the work we do in the gym prepares us for these types of events outside the gym. And don’t worry, if you can’t do an obstacle, it’s just 30 burpees. =)
WOD
Weighted Pull Ups
5×3
Bike
5 Min Max Calories
Post Weight and Calories to Comments.
BARBELL CLUB
DB Bench
4×8
1 Arm DB Row
4×8 each side
Snatch Deadlifts
4×8 at 60, 65, 70 and 75% best snatch
Barbell Curls
3×10
WOD: Wed 03.22.2017 Battle Symphony
NEWS
Calling all Spartan racers!
We are assembling a Daybreak CrossFit team to run the Spartan Beast, 15+ mile obstacle race, up at Killington on Saturday, September 16th. A description of the race can be found HERE. There’s not a lot of time to register, so if you’re interested, registration directions are below. We have also posted this to our Facebook Member Group Page with lots of discussion about the race, where to stay, and so on… if you’re on Facebook, join our group!
How to Register:
- CLICK ON our team registration page: https://register.chronotrack.com/r/24751
- SELECT RACE: Vermont Spartan Beast, Saturday, 9/16 (be careful and make sure you choose Saturday)
- SELECT TEAM: Daybreak CrossFit
- SELECT TIME: Doesn’t matter… they’ll move us to the 8-9AM Competitive Heat
- MAKE PAYMENT:
==> By cash or check to Eric Rapisarda = $197
==> If charged to your DCF account = $202 (cc transaction fee) - DEADLINE TO SIGN UP: Midnight, this Sunday, March 26 (we are registering the team on Monday)
- DEADLINE TO PAY: 6:30p, next Friday, March 31
Please Note:
If you are registered by this Sunday, 3/26 and do not pay by check or cash by 3/31, we will automatically bill your DCF account in the amount of $202. We don’t have a lot of time to mess around with registrations because spots are filling fast for the morning heats (which are preferred because the course is less congested… and we’ll have more time to bask in the glory of our accomplishments, i.e. enjoy a few libations). We have Daybreakers of varying experience running this race… from 1st timers to veterans. While this isn’t for the faint of heart, the work we do in the gym prepares us for these types of events outside the gym. And don’t worry, if you can’t do an obstacle, it’s just 30 burpees. =)
WOD
“Battle Symphony”
In Teams of 2:
2K Row (switch every 500m)
150 Box Jump Overs (24/20)
100 Toes to Bar
50 Kettlebell Swings (70/53)
Post Time to Comments.
ENDURANCE
3 rounds
400m moderate, :10 rest
200m faster, :10 rest
300m fast, :10 rest
100m fastest
Rest 3 min
WOD: Tue 03.21.2017 “Midline March”
WOD
“Midline March”
3 Rounds:
25 Sit Ups
50′ Handstand Walk
20 Overhead Lunges (155/105)
Post Time to Comments.
WOD: Mon 03.20.2017 Front Squat + Thruster + Push Jerk
NEWS
- Open T-shirts are IN!
WOD
Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3
Post Weight to Comments.
ENDURANCE
6 rounds:
50m sled push (as heavy as possible)
200m run
rest 3 min
WOD: Sun 03.19.2017 Rise-N-Grind + Open Gym
WOD
RNG: 8-9a
OG: 9-11a
WOD: Sat 03.18.2017 “Formation”
WOD
“Formation”
AMRAP 20:
10/7 Calorie Bike
50 Double Unders
10 Toes to Bar
5 Broad Jumps
*We did this workout with a 200m run last time
Post Rounds to Comments. Compare Scores HERE
BARBELL CLUB
5 rounds
Bergener Warm Up
*empty bar
3 Position Snatch (high hang, hang, floor)
7 sets
GHD Sit Ups
3×15
WOD: Fri 03.17.2017 “Open 17.4”
NEWS
- Barbell Club: TOMORROW Sat 3/18 at 10a
WOD
“Open 17.4”
AMRAP 13:
55 Deadlifts (225/155)
55 Wall Balls (20/14)(10/9)
55 Calorie Row
55 Handstand Push Ups
Post Reps to Comments. Compare scores HERE.
ENDURANCE
6 min easy, :60 rest, 5:30 moderate, :90 rest
3 min easy, :60 rest, 2:45 moderate, :90 rest
5 min easy, :60 rest, 4:30 moderate, :90 rest
2 min easy, :60 rest, 1:45 moderate, :90 rest
4 min easy, :60 rest, 3:30 moderate, :90 rest
1 min easy, :60 rest, :45 moderate, DONE!