WOD: Thu 06.02.2016 “Lemonade”
WOD
4 Rounds:
200 Meter Run
12 Hang Power Cleans (155/105)
Post Time to Comments.
WOD: Wed 06.01.2016 “Burn”
WOD
Thruster
3 Rep Max
“Burn”
6 Rounds:
3 Thrusters (185/135)
21 Double Unders
Post Weight and Time to Comments.
Compare Scores HERE
WOD: Tue 05.31.2016 “Red Light District”
WOD
3 Rounds of AMRAP 1 at Each Exercise:
Push Press (75/55)
Kettlebell Swing (70/53)
Bike For Calories
Deadlift (135/95)
Post Total Reps to Comments.
BARBELL CLUB
Power Snatch + Snatch Balance + Snatch
5x
Snatch Pulls
5×3
*light, elbows high
WOD: Mon 05.30.2016 “Murph”
TWO CLASSES: 7:00a and 9:00a
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.
Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!
Sun 05.29.2016 No Open Gym or Rise-N-Grind
Enjoy your Sunday!
WOD: Sat 05.28.2016 “Can’t Get Enough”
MEMORIAL DAY WEEKEND SCHEDULE
TODAY May 28th – 7a, 8a and 9a. No Yoga.
Sunday May 29th – Closed. No Rise-N-Grind. No Open Gym.
Monday May 30th – 7a and 9a Classes ONLY.
WOD
In Teams of 2 Complete:
1600 Meter Run (switch every 400m)
60 Hang Power Snatch (95/65)
60 Back Squat (95/65)
60 Push Jerk (95/65)
1600 Meter Run (switch every 400m)
Post Time to Comments.
WOD: Fri 05.27.2016 “Panda”
MEMORIAL DAY WEEKEND SCHEDULE
TODAY May 27th – Regular Class Schedule. No Open Gym
Saturday May 28th – 7a, 8a and 9a. No Yoga.
Sunday May 29th – Closed. No Rise-N-Grind. No Open Gym.
Monday May 30th – 7a and 9a Classes ONLY.
WOD
AMRAP 15:
5 Rope Climbs
50′ Handstand Walk
500 Meter Row
Post Rounds to Comments.
BARBELL CLUB
Bench Press
3 reps at 80, 85 and 90%
*between sets 12 db rows
WOD: Thu 05.26.2016 “Sham”
MEMORIAL DAY WEEKEND SCHEDULE
Friday May 27th – Regular Class Schedule, No Open Gym
Saturday May 28th – 7a, 8a and 9a. No Yoga.
Sunday May 29th – No Rise-N-Grind. No Open Gym.
Monday May 30th – 7a and 9a Classes ONLY
WOD
“Sham”
7 Rounds:
11 Bodyweight Deadlifts
100 Meter Sprint
Post Time to Comments.
Compare Scores HERE
SHAM
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
WOD: Wed 05.25.2016 “Capsize”
MEMORIAL DAY WEEKEND SCHEDULE
Friday May 27th – Regular Class Schedule, No Open Gym
Saturday May 28th – 7a, 8a and 9a. No Yoga.
Sunday May 29th – No Rise-N-Grind. No Open Gym.
Monday May 30th – 7a and 9a Classes ONLY
WOD
21-15-9 Front Squats (135/95)
9-7-5 Bar Muscle Ups
Then
5 Minutes to Establish a 5 Rep Heavy Front Squat
Post Time and Weight to Comments.
ENDURANCE
1600 meter run at easy pace
1600 meter run at moderate pace
1600 meter run at fast pace
*no rest between sets
WOD: Tue 05.24.2016 “Oops”
MEMORIAL DAY WEEKEND SCHEDULE
Friday May 27th – Regular Class Schedule, No Open Gym
Saturday May 28th – Regular Schedule
Sunday May 29th – No Rise-N-Grind. No Open Gym.
Monday May 30th – 7a and 9a Classes ONLY
WOD
1K Row
80 Double Unders
60 Box Jump Overs (20)
40 Handstand Push Ups
20 Ring Dips
Post Time to Comments.
BARBELL CLUB
Big Clean Complex
6 Rounds (not for time):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk
*Must increase weight each round