WOD: Tue 03.07.2017 “Not Going Home”
NEWS
- NO Barbell Club THIS Thursday 3/9
WOD
“Not Going Home”
5 Rounds:
15 Ring Dips
30 Sit Ups
500 Meter Row
Post Score to Comments.
WOD: Mon 03.06.2017 “Locked Away”
NEWS
- OPEN RE-DO: You can ONLY do Open 17.2 from 7:30-8:30a, 10:30a-12:30p and from 4:00-5:30p. Please do NOT plan to do 17.2 during class times.
WOD
“Locked Away”
2 Rounds:
200 Meter Kettlebell Carry (70/53)
100 Foot Handstand Walk
50 Pistols
*kb carry is with 1 kettlebell, held at chest height
Post Score to Comments. Compare scores HERE.
ENDURANCE
3 rounds
600m, :60 rest
200m, :20 rest
500m, :50 rest
300m, :30 rest
200m
Rest 5 min
WOD: Sun 03.06.2017 Rise-N-Grind + Open GYm
NEWS
- OPEN RE-DO: You can ONLY do the Open 17.2 TOMORROW from 7:30-8:30a, 10:30a-12:30p and from 4:00-5:30p. Please do NOT plan to do 17.2 during class times.
WOD: Sat 03.04.2017 “Hypnotised”
NEWS
- Barbell Club: TODAY 10a
WOD
“Hypnotised”
30 Double Unders
500 Meter Row
30 Double Unders
40 Wall Balls (20/14) (10′)
30 Double Unders
30 Overhead Squats (115/75)
30 Double Unders
20 Hang Power Snatches (115/75)
30 Double Unders
10 Ring Dips
30 Double Unders
5 Calorie Bike
30 Double Unders
Post Score to Comments.
BARBELL
Bench Press
5 at 75%, 3 at 85%, 1 at 95%
Deadlift
5 at 75%, 3 at 85%, 1 at 95%
Front Squat
On the :90 for 10 rounds:
1 pause front squat + front squat
*3 second pause at the bottom of the squat
Fri 03.03.2017 “Open 17.2”
NEWS
- NEW-trition Challenge Game Night: TONIGHT after the 5:30p class
- Barbell Club: TOMORROW 10a
WOD
“Open 17.2”
AMRAP 12:
2 Rounds:
50′ Dumbbell Walking Lunge (50/35)
16 Toes to Bar
8 Power Cleans
2 Rounds:
50′ Dumbbell Walking Lunge (50/35)
16 Bar Muscle Ups
8 Power Cleans
Post Reps to Comments.
ENDURANCE
10 min easy
:90 hard
5 min moderate
:90 hard
7.5 easy
:90 hard
2.5 moderate
*take 3 min rest between each effort
WOD: Thu 03.02.2017 “Turbulence”
NEWS
- BARBELL CLUB: Today at 6:30a and Sat at 10a. Sign up at front desk
WOD
“Turbulence”
Teams of 3 Complete:
10K Row
*Athletes must switch every 250 meters and do 10 Sit Ups
Post Time to Comments.
BARBELL
Burgener Progression
5 sets w/empty bar
Snatch
3 at 50%
3 at 60%
3 at 70%
5×1 at 80%
T’s and Y’s
1×50 each
WOD: Wed 03.01.2017 “Get Back Up Again”
WOD
“Get Back Up Again”
AMRAP 7:
10 Power Cleans (135/95)
20 Push Ups
Rest 3 Minutes
AMRAP 7:
5 Power Cleans (185/135)
10 Burpees Over the Bar
Post Rounds to Comments.
ENDURANCE
25 minutes w/ 5 minutes of rest throughout time trial.
Then
5x:40 sprint or 5x:08 hill sprints
WOD: Tue 02.28.2017 Front Squat + Run
NEWS
- BARBELL CLUB: For the month of March, Barbell club will be Sat 3/4 and 3/18, and continue on Thursdays at 6:30a. Please sign up at the front desk by Wednesdays.
WOD
Front Squat
5-5-3-3-1-1-1-1-1
Run
1 Mile
Post Weight and Time to Comments.
WOD: Mon 02.27.2017 “Decided”
NEWS
- NEW-trition Challenge Game Night: RSVP by TODAY!
- Don’t forget… get your Open 17.1 scores posted to the CrossFit Games website. You can log in HERE. Even if you plan to redo the workout, get your score entered, and if you need to update it, you can return to your profile and change it. We’ll validate the scores after the workout is closed at 8PM ET TONIGHT!
And while you’re logged into your CrossFit profile, make sure you add yourself to the Daybreak Team! Instructions to do so are on our Team page.
Once we validate your score, you will see them posted to the worldwide leaderboard as well as the Daybreak CrossFit leaderboard found on our affiliate page HERE. Great job today everyone!
WOD
“Decided”
AMRAP 12
3 Rope Climbs
12 Push Press (135/95)
50 Double Unders
Post Rounds to Comments.
ENDURANCE
6x200m fast, 200m easy
rest 2 min
6x200m fast, 100m very easy
rest 2 min
6x200m fast, 1 min rest
WOD: Sun 02.26.2017 RNG + Open Gym + Yoga
WOD
RNG: 8-9a
OG: 9-11a
YOGA: 4:30-5:30p