WOD: Wed 03.18.2015 "Change Your Life"

WOD: Wed 03.18.2015 “Change Your Life”

2017-02-22T21:09:04-05:00By Mel|Categories: WOD|32 Comments

NEWS

Yoga TONIGHT at 7:30p. No need to sign up, just show up to another free “teaser” Yoga class. We will be formalizing the program come April… stay tuned.

WOD

“Change Your Life”
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (155/105)
40 Meter Shuttle Sprint b/w Rounds

Post Time to Comments.

Specialty Class
Yoga tonight!

Endurance WOD

Run or Row
800m, 2min rest, 600m, 15sec rest
400m recovery jog
800m , 2min rest, 400m, 15sec rest
400m recovery jog
800m, 2min rest, 300m, 15sec rest
400m recovery jog
800m, 2min rest, 200m,

32 Comments

Kathy C Wed 03.18.2015 at 7:23am

“Change Your Life” 8:54, 40#, bike for run- Thanks Jason for the pointers!
Kevin Clarke Wed 03.18.2015 at 7:25am

“Change Your Life” 9:58, 85# will try heavier next time
jason3366 Wed 03.18.2015 at 7:31am

6:01 rx
Brett Wed 03.18.2015 at 8:09am

733 45# … think I should try heavier next time too.
Brett Wed 03.18.2015 at 8:09am

Mel – What pace do you suggest for the Endurance WOD?

Thanks.
Brett
- Mel Wed 03.18.2015 at 8:39am
  
  Mile PR pace
  - Brett Wed 03.18.2015 at 11:15am
    
    Thanks.
SamB Wed 03.18.2015 at 8:45am

6:00Rx. fun one. felt like I was wearing a weight vest on the ‘sprints’
- Mel Wed 03.18.2015 at 3:25pm
  
  flying
Lynette Wed 03.18.2015 at 10:45am

12:29 95#, bike for run
- nfitz Wed 03.18.2015 at 1:01pm
  
  Aren’t you glad I noticed you trying to go light :). Thanks for staying and doing squats!
Andrew Pants Wed 03.18.2015 at 11:16am

Drop-in at crossfit eixample
6×6 front squats at 75% of 1rm – 96 kilos
3rft
400m run
30 air squats
15 push presses 40 kilos

11:17 RX
mariamaramag Wed 03.18.2015 at 11:29am

Change your Life – 6:51 85# all reps unbroken!
nfitz Wed 03.18.2015 at 1:01pm

11:51 95# sprints were more like jogs.
Tony P Wed 03.18.2015 at 1:17pm

13:45 145# did 4 cal ride instead of run.
Nicole Wed 03.18.2015 at 1:55pm

15:17 RX. So weird being at the 12:30!!
Erica Wed 03.18.2015 at 3:16pm

Change your life 8:34 (I think) 95# FS for cleans
Lynette Wed 03.18.2015 at 4:14pm

Thank you Nissa for always pushing me! I need it! That was an awesome squat workout too! I kind of want to go back to the gym and do the endurance wod now! Ha!
KenM Wed 03.18.2015 at 4:34pm

8:47 Rx
got my first Bar MU today thanks to Tony and Michele
SamB Wed 03.18.2015 at 5:24pm

Thats awesome dude. congratulations.
David S Wed 03.18.2015 at 6:40pm

8:22 Rx – had to break up the set of 7 (5/2) and lost my grip on set of 5 (4/1).
keith Wed 03.18.2015 at 7:38pm

7:44 @ 145#, unbroken
- zdn Wed 03.18.2015 at 8:47pm
  
  Nice job
Will Wed 03.18.2015 at 7:46pm

Change your life… 6:15 135#. .05 miles short of a 5k @ around 27 minutes when the treadmill tried to kill me and came to a screeching halt lol.
SusanKD Wed 03.18.2015 at 7:49pm

12:12, 65#, 5 cal bike ride
Thank you Coaches and Daybreakers for your encouragement and support this past year. I will miss this place very much. Auf wiedersehn!!
Megan B Wed 03.18.2015 at 8:07pm

9:13 with 95#

Felt good to move at a decent clip and close to rx weight. Cleans were unbroken.
Tara T Wed 03.18.2015 at 8:15pm

7:49 Rx
zdn Wed 03.18.2015 at 8:46pm

9:10 @145#

Happy with the cleans
Eric Wed 03.18.2015 at 9:50pm

Change Your Life — 9:31, 95#
mcontessa Wed 03.18.2015 at 10:15pm

9:42 w #80 for the first 3 rounds and #75 for the rest….. Prob should have gone heavier but I was being a wuss today
Brett Thu 03.19.2015 at 6:19am

Endurance WOD

Runs at 8 minute mile pace (7.5 on treadmill)
Recovery 10 minute mile pace (6.0)
Last .12 at 8.0 just for kicks…

That was a great workout!
Willis Thu 03.19.2015 at 8:05am

7:47 Rx. Unbroken on all cleans. The runs were slow as heck, though. Thanks Russ for making me do this as the second WOD on Thursday. I totally wouldn’t have done this without your push.