WOD: Wed 02.01.2017 “Jackie”
NEWS
- SUNDAY FUNDOWN: The fun begins at 9am. Athletes please arrive at 8:30a. No Open Gym or Rise-N-Grind this Sunday 2/5. Come cheer on your fellow Daybreakers! Details HERE
- BARBELL CLUB: TOMORROW (please sign up at desk) and Sat 2/4 and Sat 2/18 at 10a.
- YOGA: February 12th and 26th at 4:30p. Sign up at desk
ENDURANCE
5 rounds
3 min moderate
2 min easy
1 min slow
WOD: Tue 01.31.2017 “Audible Coffee”
WOD
Front Squat
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
“Audible Coffee”
In teams of 3
AMRAP 12:
2 x Plate Push (down and back)
Kettlebell Swings (53/35)
Plank Hold
*plate push is the time keeper. Score is number of kettlebell swings
Post Weights and Reps to Comments.
WOD: Mon 01.30.2017 “Open 12.3”
NEWS
- SUNDAY FUNDOWN: Sign up ends TOMORROW Tuesday, Jan 31st. No Open Gym or Rise-N-Grind this Sunday 2/5. Come cheer on your fellow Daybreakers!
- BARBELL CLUB: Sat 2/4 and Sat 2/18 at 10a.
- YOGA: February 12th and 26th at 4:30p. Sign up at desk
WOD
Open 12.3
AMRAP 18:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
Post Reps to Comments. Compare Scores HERE.
ENDURANCE
4 Rounds:
3x50m sprints, :30 between each set then
300m fast
1 min rest
WOD: Sun 01.29.2017 Rise-N-Grind + Open Gym
RNG: 8-9a
OG: 9-11a
Hero WOD: Sat 01.28.2017 “Woehlke”
“Woehlke”
3 Rounds:
4 Jerks (185/135)
5 Front Squats (185/135)
6 Hang Power Cleans (185/135)
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.
Post Times to Comments.
About Brian Woehlke
Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.
WOD: Fri 01.27.2017 “Open 16.4”
THE OPEN IS COMING
Today’s workout is an example of an Open workout but it can be scaled in the Open just like all our Daybreak WODs. For more information and directions on how to register, head over to our Daybreak CrossFit Open Page or click the “CROSSFIT GAMES OPEN” logo to the right ==>
We already have a great base of athletes signed up, many young… many um wiser… many new… many experienced. Current Daybreak roster is below.
One note to those listed above, if you haven’t already, please go back into your profile page (link to profile), and join the Daybreak “TEAM”. See screenshot to the right. Many of you are part of the Affiliate, but not on the Team.
Being on the team allows us to use your score when we compare our gym to others around the globe. While this is not the reason we do the Open, it certainly is fun to watch the gains of our gym, year over year.
WOD
“Open 16.4”
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
Row
3 Rounds:
:15 sprint
2 minute recovery row
:30 sprint
2 minute recovery row
:45 sprint
2 minute recovery row
:60 sprint
2 minute recovery row
Hero WOD: Thu 01.26.2017 “Paul Peña”
WOD
“Paul Peña”
7 Rounds:
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes
Post Time to Comments.
About Paul Peña
Army Captain Paul Peña, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Peña was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Peña participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups. He is survived by his mother, Cecilia.
BARBELL CLUB
Clean and Jerk
4 x 3 reps w/empty bar
Clean Deadlift
5 x 3 Reps
Single Leg Hip Extensions
3 x 8 Reps each side
Reverse Flyes
3 x 8 Reps
WOD: Wed 01.25.2017 “Running Fran”
WOD
“Running Fran”
400 Meter Run
21 Thrusters (95/65)
21 Pull Ups
400 Meter Run
15 Thrusters
15 Pull Ups
400 Meter Run
9 Thrusters
9 Pull Ups
Post Time to Comments.
ENDURANCE
4 rounds:
:30 heavy sled push, 1 min easy jog/row
rest 3 minutes
4 rounds:
:20 heavy sled push, :40 min easy jog/row
rest 3 minutes
4 rounds:
:10 heavy sled push, :20 easy jog/row
*heavier sled push each new set of sled pushes
WOD: Tue 01.24.2017 Back Squat
NEW-trition Challenge: Check-in meeting TOMORROW, Wed 1/25, at 7:30p. Bring QUESTIONS!
WOD
Back Squat
5-4-3-2-1
Cash Out…
Post Weights to Comments.
WOD: Mon 01.23.2016 “Heavydirtysoul”
WOD
“Heavydirtysoul”
5 Rounds:
27 Double Unders
21 Calorie Row
15 Burpees
9 Calorie Bike
Rest 1 Minute
Post Intervals to Comments.
ENDURANCE
400m fast, 400m easy
300m fast, 500m easy
200m fast, 600m easy
100m fast, 700m easy
rest 3 minutes
200m fast, 200m easy
150m fast, 250m easy
100m fast, 300m easy
50m fast, 350m easy