WOD: Fri 12.13.2024 Row
WOD
“Row”
1-2-3-4-3-2-1
Rest 2 Minutes b/w Sets
WOD GUIDANCE & GOALS
With ample rest built into to todays workout, you can attack these intervals at a 9/10 effort! In one minute target 200-300 meters, in two minutes 350-500+ meters, in three minutes 550-750 meters, and in four minutes 600-1k meters. Record your meters for each interval.
Post Meters to Comments.
AUTO POST TEST: WOD WOD, Fri 12.13.2024
Thrusters, 95# / 65#
Pull-ups
MANUAL TEST: Shortcode Post
USING “wdfywod” SHORTCODE:
Sunshine
EMOM 8
25' Front Rack Walking Lunges - 2 DBs
*lunge as fast as possible
MCx: 50/35
MAx: 35/20
MVx: 25/15, or no weight
6 Rounds
50 Double Unders
20 Wall Balls
MCx: 20/14
MAx: 15 attemtps, 14/10
MVx: 60 singles, 15 wb at 10/6
GOALS + GUIDANCE: Spend :60 or less on the double unders, and go for unbroken wall balls for as long as possible. Target 12 minutes (15 cap).
Plank for 5 Minutes
*anything goes
USING “wdfywod date=”2024/12/12” SHORTCODE:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
USING “wdfywod date=”2024/12/27” SHORTCODE:
Jim, Dusty + Jimmy
Coaches will help you build to 8.5/10 effort to hold for all five sets of three reps. On the final set, do as many reps as possible. Record your weight and reps.
Today is the FINAL DAY of bike sprints! The target rpms for today’s interval will be the same as the first set of intervals from the last time we biked. You’ll get a four minute rest before the second interval. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff.
Then for a cash out, you'll use a barbell like an abroller! Keeping your shoulders, hips and knees all in one line, let the barbell move away from your midline as far as you can without dipping in your lower back, and then pull it back with straight arms. These get SPICY!
WOD: Thu 12.12.2024 Sumo Deadlift + “Until Failure”
WOD
Sumo Deadlift
5 x 4+, build
On the Minute until Failure
1-2-3-4-5-6-…
Burpees
30 Double Unders
Sumo Deadlift
5 x 4+, build
On the Minute until Failure
1-2-3-4-5-6-…
Burpees
10 Attempts
Sumo Deadlift
5 x 4+, build
On the Minute until Failure
1-2-3-4-5-6-…
In+Outs
30 Single Unders
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 8/10 effort for the first set of four reps, then ideally add weight the following sets. On the final set of four, do as many reps as possible (target 6 reps) at about a 9/10 effort.
Post Weight + Round to Comments. Compare Scores HERE.
WOD: Wed 12.11.2024 “Touch Early”
WOD
“Touch Early”
5 x on the 3:00
15/12 Calorie Bike
12 Back Squats
Weight: 135/95
5 x on the 3:00
12/9 Calorie Bike
12 Back Squats
Weight: 115/75
5 x on the 3:00
9/6 Calorie Bike
12 Back Squats
Weight: 75/55
WOD GUIDANCE & GOALS
On the three minute bike 15/12 calories (:60) followed by twelve unbroken back squats, which you’ll be taking from the floor. The bike and squats should take no more than :90-1:45 to complete, so you have plenty of time to recover before the next interval begins. Record intervals.
Post Intervals to Comments. Compare Scores HERE.
WOD: Tue 12.10.2024 “Standing Next to You”
WOD
“Standing Next to You”
AMRAP 15
15 Calorie Row
15 Toes to Bar
AMRAP 15
12 Calorie Row
15 Knee ups
AMRAP 15
9 Calorie Row
15 Leg Lifts
WOD GUIDANCE & GOALS
Complete the fifteen calorie row in :60 or less, which means you’ll need to hold at least a 1000 cal/hour split. If you’re more like an 800-900 cal/hour kinda rower, then do 12 calories. And if maintaining 800 or less is more your jam, do 9 calories. To save your grip and hip flexors, break the toes to bar into sets of 10/5 or 6/5/4. Toes to bar could take :45-:60 to complete. Target 6+ Rounds
Post Rounds to Comments. Compare Scores HERE.
EVENT: 2025 New Year’s Day Challenge
Start 2025 off with a 10 MILE RUN!!
What?! You’re crazy! I can’t run 10 miles!!
How about … Run 1 MILE on the HOUR for TEN HOURS??
OHHHH… I can do that!
From the comfort of your home, January 2025 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking, skipping, rowing (2k/1600m) or even biking (2 miles) on the hour.
Between runs (or at least on the last mile), send proof of your participation to Daybreak/Mel by taking a photo of yourself, your apple/garmin watch, or posting on Instagram/Facebook and tagging Daybreak.
I’m in! When do I start?
You’re welcome to start at any time on Wednesday, January 1st! Mel and Rap are starting the challenge at 6am.
Have fun, and can’t wait to see your progress over the day!
COMMEMORATIVE LONGSLEEVE!!
Order at the front desk by Wednesday 12/11
WOD: Mon 12.09.2024 “Metro”
WOD
“Metro”
8 Rounds
6 Jerks
6 DB Pull Ups
Rest 2 Minute
Weight: 185/125, 25/15
8 Rounds
6 Jerks
6 Pull Ups
Rest 2 Minute
Weight: 135/85
8 Rounds
6 Jerks
6 Banded Pull Ups
Rest 2 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
Heavy Day! Yes, treat this workout like it’s a lifting day. Don’t worry about your interval time, focus on how much weight you can press overhead (you may have to break the set of six into 3/3) and how much weight you pull (same, you may have to break these up into 3/3 and maybe even 2/2/2.) Record the weights that you use, and the total time it takes to complete the eight rounds (rest included.)
Post Total Time to Comments.
WOD: Sun 12.08.2024 “I Could Fly”
WOD
“I Could Fly”
3 Rounds
60/48 Calorie Bike
1k/800 Meter Row
Rest 4 Minutes
3 Rounds
50/38 Calorie Bike
800/600 Meter Row
Rest 4 Minutes
3 Rounds
40/28 Calorie Bike
600/400 Meter Row
Rest 4 Minutes
WOD GUIDANCE & GOALS
The bike will take FOUR minutes or less, same with the row! Scale, scale, scale to meet the time domain. There is a substantial rest between rounds so really push your pace on each exercise. Target less than 8 minutes per interval (record them.)
Post Intervals to Comments. Compare Scores HERE.