WOD: Wed 09.07.2016 “Needed Me”
WOD
Deadlift
5×5 Reps
“Needed Me”
21-15-9 Deadlifts (185/135)
42-30-18 Push Ups
Post Weight and Time to Comments.
ENDURANCE
Run or Row
3 x (400m rest 2 min 200m) rest 5 min between sets
WOD: Tue 09.06.2016 “Move”
WOD
10-8-6-4-2 Hang Squat Clean (155/105)
50-40-30-20-10 Sit Ups
Post Time to Comments.
WOD: Mon 09.05.2016 “Bull”
TODAY 8a and 9a Classes ONLY
WOD
2 Rounds:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
1 Mile Run
*On your own or with a partner
Post Time to Comments.
BULL
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
WOD: Sun 09.04.2016 NO Open Gym
Get outside and enjoy your day!
TOMORROW 9/5 – TWO Classes 8a and 9a ONLY
Tuesday 9/6 – New Fall Schedule Starts! Teens, Rise-N-Grind and Open Gym tweaks.
WOD: Sat 09.03.2016 “Sucker For Pain”
HOLIDAY WEEKEND SCHEDULE
Monday 9/5 – TWO Classes 8a and 9a ONLY
Tuesday 9/6 – New Fall Schedule Starts! Teens, Rise-N-Grind and Open Gym tweaks.
WOD
AMRAP 20:
With a Partner Complete
30 Snatches (95/65)
30 Snatches (115/75)
30 Snatches (135/95)
30 Snatches (155/105)
30 Snatches (185/125)
With remaining time establish a 1 Rep Max
Post Reps/Weights to Comments.
Courtesy of CFPC
BARBELL CLUB
Hang Clean
3-2-1-1-1-1-1
Back Squat
5-5-3-3-3
Side Bends
3×15 each side
WOD: Fri 09.02.2016 “Death By…”
HOLIDAY WEEKEND SCHEDULE
Saturday 9/3 – 7a, 8a, 9a and 10a Barbell Club
Sunday 9/4 – Closed
Monday 9/5 – TWO Classes 8a and 9a ONLY
Tuesday 9/6 – New Fall Schedule Starts! Teens, Rise-N-Grind, Barbell, and Open Gym tweaks.
WOD
Minute 1: 1 Burpee
Minute 2: 20 Meter Run
Minute 3: 3 Burpees
Minute 4: 40 Meter Run
Minute 5: 5 Burpees
Etc…
*Continue until you cannot complete the designated amount of reps in the minute
Post Round to Comments.
ENDURANCE
7 rounds:
jog 200m, run 300m, walk 100m
each distance hit the same split (ex: 1min jog, 1min run, 1min walk
WOD: Thu 09.01.2016 “Closer”
HOLIDAY WEEKEND SCHEDULE
Saturday 9/3 – 7a, 8a, 9a and 10a Barbell Club
Sunday 9/4 – Closed
Monday 9/5 – TWO Classes 8a and 9a ONLY
WOD
5 Rounds:
10 Chest to Bar Pull Ups
15 Box Jumps (24/20)
20 Sit Ups
1 Min Rest
Post Intervals to Comments.
WOD: Wed 08.31.2016 “MNIB@ACK”
NEWS
TODAY our good partner, Reebok, will set up shop at Daybreak CrossFit as part of their nationwide Box Crawl that spans over 125 boxes from Boston to Los Angeles!
The party will start around 6:00am so the 5:30ers can enjoy the Reebok experience post-WOD. It will continue throughout the day and into the evening classes.
They will let all members try on and WOD in a wide selection and sizes of Nano 6 shoes. If you like the shoes, they’ll give Daybreak members coupons for FREE expedited 2-day shipping! AND they will also be giving away cold drinks from Kill Cliff, tape from Goat Tape, coffee from Caveman Coffee, hand repair from WOD Repair, and pre/post-WOD goodness from Progenex. No need to RSVP, just show up early to class (or stay late) to experience the tour!
WOD
AMRAP 30:
5 Cleans (185/135)
10 Burpees
15 Wall Balls (20/14)
20 KB Walking Lunges (53/35)
400 Meter Run
Post Rounds to Comments.
WOD: Tue 08.30.2016 “Open 15.5”
NEWS
Some of the day’s perks include the ability to workout in and test the new Nano 6’s, drink some Caveman coffee, care for your hands with WOD Repair, and take in some pre/post-WOD nutrition provided by Progenex.
Click HERE for more details.
WOD: Mon 08.29.2016 “Double DT”
NEWS
Next WEDNESDAY, AUGUST 31, our good partner, Reebok, will set up shop at Daybreak CrossFit as part of their nationwide Box Crawl that spans over 125 boxes from Boston to Los Angeles! Some of the day’s perks include a workout in the new Nano 6’s, Caveman coffee, WOD Repair (hand care), and recovery provided by Progenex. Click HERE for details.
WOD
10 Rounds:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
Men’s Weight: 115
Women’s Weight: 75
Post Time to Comments.
ENDURANCE
8 x 400m run or 500m row
:90 rest between efforts