WOD: Sat 02.25.2017 “Get Lucky”
NEWS
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 on Monday.
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
“Get Lucky”
42 Sit Ups
21 Hang Squat Clean Thruster (115/75)
30 Sit Ups
15 Hang Squat Clean Thruster (115/75)
18 Sit Ups
9 Hang Squat Clean Thruster (115/75)
Post Time to Comments.
WOD: Fri 02.24.2017 “Open 17.1”
It’s not too late to sign up for the Open! You have until Monday at 8:00pm to sign up and post your score. See details HERE.
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
ENDURANCE
Run
400 Meters
Then for :60 carry a heavy dumbbell, sandbag, medicine ball or kettlebell for 1 minute
Drop object once the minute ends. Run another 400 meters. Repeat until you carry object 1200 meters.
NEW-Trition Challenge: Game Night
Kudos to all who participated in the NEW-trition Challenge! As a congratulations and reward Daybreak is catering dinner and game night! We’re using your “accountability” fee ($5), tripling it and catering a healthy, fun-filled evening to celebrate our health.
WHEN: Friday, March 3rd
RSVP: EMAIL by Monday, February 27th (NO LATER PLEASE) to Mel or Rap so we can get the right amount of food!
TIME: 6:30-9:30p. Let’s all try to workout together that evening at the 5:30p class then hang out to celebrate after.
WHERE: Daybreak CrossFit
WHAT: Dinner (DCF supplies), BYOB (you supply), Games (DCF supplies): corn hole, spike ball, canjam, cards against humanity, telestrations, bananagrams, or if you have something fun to play, bring it!
WHO: Members who contributed to and participated in the NEW-trition Challenge —
| Paul R | Nicole | Zev | Elvira | Libbi |
| Brett B | Sarah M | Cheryl | Kelly | Britt |
| Eric B | Dave S | Jay S | Cory | Meg D |
| Liz P | Lourdes | Cindy | Moon | Brian P |
| Ted | Coscia | Mike M. | Amanda | Mary M |
| Jess | Bethann | Cida | janice | Neal |
| Snack | Katie S | Tom | Katy | Carla |
| Jess F | Ray | Damien | Amy | Karyn |
| Karen | Maria | John H | Tara | Lisa R |
| Scott A | Andy S | Russ | Scott S |
WOD: Thu 02.23.2017 “The Man”
WOD
“The Man”
AMRAP 15
10 Deficit Handstand Push Ups (45# plates)
200 Meter Run
30 Pistols (alternating legs)
Post Rounds to Comments.
BARBELL CLUB
10 rounds
Bergener Warm Up
*empty bar
Jerk
10-8-6-4-2
Hip Extensions
3×10
Back Extensions
3×6
WOD: Wed 02.22.2017 “Recess”
WOD
“Recess”
200 Meter Run
21 Kettlebell Swings (53/35)
21 Pull Ups
400 Meter Run
15 Kettlebell Swings
15 Pull Ups
800 Meter Run
9 Kettlebell Swings
9 Pull Ups
Post Time to Comments. Compare Scores HERE
ENDURANCE
3x200m fast
3x600m moderate
3x200m fast
3x500m moderate
3x200m fast
rest 1 min between reps. 3 minutes between sets
WOD: Tue 02.21.2017 “I’m A Mess”
WOD
“I’m A Mess”
3 Attempts:
Max Toes to Bar
Max Ring Dips
Max Distance Broad Jump
2K/1,500 Meter Row
Post Reps and Times to Comments
WOD: Mon 02.20.2017 “Tabata Barbell”
Regular Class Schedule Today!
WOD
“Tabata Barbell”
Tabata Deadlift (185/135)
Tabata Hang Power Clean (135/95)
Tabata front squat (95/65)
Tabata push press (65/45)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post Reps to Comments.
ENDURANCE
2 rounds:
1200m moderate, rest 3 min
400m fast, rest 3 min
800m moderate, rest 3 min
WOD: Sun 02.19.2017 Rise-N-Grind + Open Gym
RNG: 8-9a
OG: 9-11a
WOD: Sat 02.18.2017 “In the Wild”
WOD
“In the Wild”
AMRAP 20:
20 Burpee Pull Ups
20 Thrusters (75/55)
20/15 Calorie Bike
60 Double Unders
Post Rounds to Comments.
Courtesy of CFLP
BARBELL CLUB
Front Squat
3-2-1-1-1-1-1
Snatch
on the minute
60% x 3, 70% x 3, 75%x3, 80%x1, 85%x1, 90%x1
Clean and Jerk
on the minute
60% x 3, 70% x 3, 75%x3, 80%x1, 85%x1, 90%x1
WOD: Fri 02.17.2017 “Open 16.3”
WOD
Snatch
3-3-3
Open 16.3
AMRAP 7
10 Snatches (75/55)
3 Bar Muscle Ups
Post Weight and Reps to Comments. Compare Scores HERE
ENDURANCE
5 min out, rest 1 min, 5 min back
4 min out, rest 1 min, 4 min back
3 min out, rest 1 min, 3 min back
2 min out, rest 1 min, 2 min back
1 min out, rest 1 min, 1 min back