Post Time to Comments. Compare Score HEREMonday, May 25th we will have two classes: 7:30a and 9:00a for our annual Murph hero WOD. This has become a tradition among many CrossFit boxes, so join Daybreak as we pay tribute to our fallen heroes. This is one of our most anticipated WODS. For a little more background, click here to read about the last time we did this.
Memorial Day Schedule
“Power Elizabeth”WOD
21-15-9
Power Cleans (135/95)
Ring Dips
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Justin being Justin
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9:14. 21-15-9 GHD 200-400-800m run
Now rest those legs and good luck with your surgery tomorrow! Will miss you!
Yes John best of luck! We’ll miss you at 5:30 am! Have a quick recovery!
Good luck John
Good luck tomorrow.
Thanks guys!
Final Hotel WOD. Got to workout with professional golfer Vijay Singh this morning. He’s in town for the Colonial Golf Tourney. He was a bit curious about strict hspu.
21-15-9 Walking Lunges (each leg)
12-9-6 Strict HSPU
5:57
Then
50 Hollow Rocks
50 Commando thingies paying a 10 sit-up penalty for every break.
See you guys tomorrow!
ok that’s awesome… Vijay is the man, I hope you got a pic.
6:26 rx. unbroken on the 21 and 9 for the cleans, 8/3/2/2 on the 15. ring dips have regressed.
In the afternoon…10 min emom of 5 butterfly pullups. Hit them all, super exciting. Afterwards a 10 min emom of 15 wallballs.
7:04, 50#, jumping RDs
8:53, 95#, red band dips. 20# heavier this time and used bl band last time and 1 minute+ faster!
5:45 RX
5:39 Rx great 6:30, my first Andrew class – great job, and our guests loved it.
Hang Power Red Banded Elizabeth, aka “Betty”: 12:56
5:52 Rx (1:00 PR)
PC (21, 10/5, 9)
RD (6, then 5’s/ last 2 Rounds 3’s, 2’s 1’s)
Awesome Dave!
11:58 95#, 12-9-6 Ring Dips
Nice, Lynette! I need to start forcing myself to add unbanded dips into workouts.
Power Elizabeth 7:44 55#, red band
“Power Elizabeth” 11:13 #75 – red band dips– those dips really sneak up on you!!
8:36 Rx. PR.. 1:12 faster and 1st time at 135# (last time 125# @ 9:48)
Big PR bud!
Power Elizabeth – 8:43 Rx .Thanks Mel for making me put the extra plates on!
Crushed it Maria!
Power Elizabeth – 13:20(?) Rx – Gonna feel those tomorrow
10:04rx (:59 sec pr)
10:08 75#, red band dips. Kept making the band tighter each round- those were hard!
9:43 – 95# and jumping RD
Barbell club
130 Split Jerk still having trouble with timing!
Nice job! fun one 🙂
9:50 95# jumping ring dips
Barbell club:
125# split jerk
130# clean pulls
Hotel WOD: 100m swim, 50 sit-ups, 100m swim, 50 push-ups, 100m swim, 50 air squats, 10 swim
Got a lot of weird looks
8:08, 95#, jumping RD (sort of – I didn’t really jump). Afterward 115# split jerk @ barbell club – 30# PR
9:15 125#
7:16rx
Tony was a beast on ring dips.
11:51Rx
unbroken cleans
ring dips…. broken
12:15. 65# and box dips.
9:59 RX
RIND DIPS UGH!
9:14 with 95# front squats off the rack and red band ring dips.
Power Elizabeth – 9:43 Rx. slow and careful on the cleans. felt ok. dips were a mess.
6:18 Rx (:11 PR)