VIDEO: 2016 Daybreak CrossFit Throwdown & Social
Couldn’t wish for a better cast of crazies who want to workout ALL DAY! Great weekend competition with our members and a fabulous photo-collage video shot and arranged by our own Sara Colket.
WOD: Tue 06.21.2016 “The Fog”
WOD
With a partner complete:
Row (600/400)
Then…
150 Wall Balls (20/10)
150 Box Jump Overs (20)
150 Kettlebell Swings (53/35)
Then…
Row (600/400)
Both athletes must row designated amount of meters before moving onto wall balls, box jumps and kettlebell swings. Wall balls, box jumps and kettlebell swings can be shared anyway, anyhow. Both athletes can be working at the same time BUT not at the same exercise. Once all 150 reps are completed at each exercise then the pair will complete the workout with another row.
BARBELL CLUB
Snatch
5-4-3-2-1
WOD: Mon 06.20.2016 “Out Loud”
WOD
AMRAP 15:
10 Cleans (185/125)
30 Double Unders
Post Rounds to Comments.
ENDURANCE
Run or Row
4x400m w/ 2min rest b/t reps
1x1000m w/ 5min rest
4x200m w/ 1min rest b/t reps
Target 90% perceived
WOD: Sun 06.19.2016 Open Gym
Open Gym 9a-11a
WOD: Sat 06.18.2016 “Catch a Wave”
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place TOMORROW Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a. At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing. Post Time to Comments.REMINDER
WOD
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull Ups
9 Burpees
WOD: Fri 06.17.2016 “Heroes and Villains”
REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
Push Press
10 Rep Max
“Heroes and Villains”
AMRAP 12:
10 Push Ups
200 Meter Run
30 Sit Ups
Post Weight and Rounds to Comments.
BARBELL CLUB
Bear Complex
Work to a heavy 1 set
WOD: Thu 06.16.2016 “Regional 2012 Event 2”
REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
2000 Meter Row
50 Pistols
30 Hang Cleans (225/135)
Post Time to Comments.
Compare scores HERE.
WOD: Wed 06.15.2016 “Wouldn’t It Be Nice”
REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
21-15-9
Bike For Calories
Kettlebell Swings (70/53)
Post Time to Comments.
ENDURANCE
Run or Row
5 x (400m, 60 sec rest, 400m)
Rest 2 min between rounds
WOD: Tue 06.14.2016 “Surfin’ Safari”
REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
AMRAP 15:
10 Bar Muscle Ups
15 Thrusters (135/95)
25 Box Jump Overs (24)
50 Toes to Bar
75 Calorie Row
100 Double Unders
Post Reps to Comments.
BARBELL CLUB
high hang power snatch + power snatch
6 sets, ascending weights
hang power clean + power clean
6 sets, ascending weights
WOD: Mon 06.13.2016 “Kokomo”
REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
5 Rounds:
15 Wall Balls (20/14)
12 Deadlifts (185/135)
9 Burpees Over The Bar
Post Time to Comments.
Courtesy of CFLP
ENDURANCE
Run 1600m, 200m, 1200m, 400m, 800m, 600m
Rest 3 min between intervals