NEWS
- WEEKDAY OPEN GYM: Hours have changed from 2:30-4:30 to 3:30-5:30p Mon-Fri. Effective immediately.
- THE OPEN: Have you joined the Daybreak team for The Open?!? Click HERE to read more about the Open and why we encourage ALL members to sign up.
- Daybreakers compete tomorrow at CrossFit Iron Spider. The fun starts at 9a. Come show your support!
WOD
5 Rounds:
4 Overhead Walking Lunge Steps (95/65)
8 Back Squats (95/65)
12 Kettlebell Swings (53/35)
200 Meter Row
Rest 3 Minutes
Post Intervals to Comments.
Compare Scores HERE
BARBELL CLUB
Deficit snatch pulls (standing on a 2” block)
5 @90%
4 @95%
3 @100%
Halting Deadlifts:
5 x 5 reps
Take bar from floor to launch position and hold for 6 seconds. After each rep of holding take bar to high hang….reset from the high hang and take to hang. Only the first rep is from floor.
ENDURANCE
2 Rounds:
4x400m w/ equal rest between sets
5x:10 sprints, 1 min rest between
1:50/1:49/1:57/2:00
2:08/2:12/2:13/2:10/2:05 RX
2:15 / 2:19 / 2:22 / 2:23 / 2:08
30# walking lunge, 26# KBS
2:00/2:05/1:59/2:10/2:06. 65/35#
1:40 / 1:40 / 1:37 / 1:30 / 1:33 Rx
1:22 / 1:22 / 1:26 / 1:26 / 1:29 rx. really wanted a faster round 5, but hit the goal of all rounds sub 1:30.
FLYing!
Insane- GREAT JOB!
2:18 / 2:28? / 2:14 / 2:15 / 2:15 – 45# – struggled with overhead stability in round 2 . . 8350 meters for the week
2:31/ 2:31/ 2:36/ 2:41/ 2:27 – 40#, KB 35#
Way to get after that last round!
Really helps when Mel and others are cheering on that last 200!
1:25/1:31/1:36/1:46/1:46 rx – went out a bit fast in retrospect…can’t hold back when siting next to Rap – nice job- very consisitent
Great push Jim… no way I was gonna hang with that 1st round of yours. Got me running scared the whole time.
1:47/1:56/1:41/1:40/1:40 RX. Did 12 back squares in round 2 and slowed down complaining to myself.
1:40/1:36/1:37/1:37/1:28rx
1:42/1:45/1:46/1:45/1:46rx. I think. Mel thank you for your math.
Barbell after. I LOVE BARBELL, I learn a few new things every time I go.
Enjoy the snow everyone!
Enjoy the sun and surf!
1:27 / 1:27 / 1:26 / 1:27 / 1:30 rx
That row just got gross. And it was ONLY 200m… this CrossFit thing continues to baffle me.
And 2000m row done. (4500m left to do by Tuesday)
3:28/ 2:50/ 2:05/ 2:10/ 2:15 – 15# barbell and @20# kb. Went light as I pulled my upper back out doing laundry on Monday am. Am easing back into it…
Laundry is sooooo dangerous, LIz. You should do more CrossFit instead.
Forced myself to active recovery today even though this one looks so fun. 4K easy row at home (18:12) and some mobility and stretching. That’s 7k down for me.
1:39/1:35/1:34/1:34/1:33 rx
1:48/1:49/1:59/1:53/1:50 (front rack lunges)
1:46/ 1:50/ 1:56/ 1:54/ 1:44 25# PTOH
Cory and Nicole 6,000m row done!
2:13/ 2:11/ 2:13/ 2:13/ 2:12
Lunge with 25# weight
Back squat- 35#
35# KB
2,000 row done.
1:47/1:45/1:50/1:54:1:53. 75#. Rowed 5000m before. 1500m left. Fun time at 12:30. Knees were snap, crackle and pop today.
From memory: 1:57, 2:00, 1:56, 2:01; 1:55 75#
2600 meters , 5100 cumulative