NEWS
- THE OPEN: Yes, it’s here. Yes, we’ve mentioned it before. And now we are announcing that we’re running an internal team competition with prizes. All you have to do is sign up for the Open… then we’ll assign you to a team… and you’ll compete to be the coolest in the box. This is a pressure-free competition that’s about fun, community and team spirit. Scoring will be based on 4 criteria: Your team’s performance, whether scaled or RX or master. You’ll get points for just participating and posting the WOD each week. You’ll get points for team spirit and community. And you’ll get points for doing amazing things like setting PRs, getting your first pull-up, etc. We’ll post the rules and details soon, but in the meantime, just get signed up! Click over to the CrossFit site to REGISTER or go to DAYBREAK’S OPEN PAGE to learn more.
- SKILLS CLINIC: Our next #3goalstobetter clinic is this Sunday, 9:00a during Open Gym. We’ll be focusing on Double Unders! There is currently a 15 person cap so register HERE! First come first served.
- CPR CLINIC: There are 5 spots left for this CPR & Safety certification class taking place this Sunday at 10:30a to 12:30p at Daybreak. Cost is $40 paid to Daybreaker, Wayland fire fighter and EMT, Will Tyree. Email [email protected] to reserve your spot.
WOD
21-15-9
Deadlift (225/155)
Overhead Walking Lunge (45/25)
Burpee Over the Bar
Post Time to Comments.
ENDURANCE
Run or Row
200m, :20 rest, 300m, rest 3 min
400m, :40 rest, 300m, rest 3 min
600m, :60 rest, 300m, rest 3 min
800m, :80 rest, 300m, rest 3 min
1000m, 100 sec rest, 300m, DONE
10:47
215# deadlift
35# lunge – need to increase depth in lunges
8:06 Rx
14:53 – 95# DL, 15# lunges
Good to be back! Missed you all!!!
Nice to see you back!
10:35 125# DL, 25# lunges
9:45. 155#/25#. 21-14-7. Guess it made more sense mathematically
Wendler press 2.3
10:47 Rx (rounded out on third rep of DL and tweaked my lower back – slow, deliberate DLs after that). not my best work.
7:32. Rx weight, kept plate on my chest for lunges
10:53, 75#(knee) 15# plate ground to overhead – thanks Michele for mods!
11:46 @ 135#/25#. So good to be back.
7:12 Rx
8:38 115#/25# burpees and all- SO good to workout again! Tried not to kill myseld on re entry. Unbroken DL and one pause on the lunges.
11:50 RX
Cash out: rise n grind
150 situps= 425
7:35rx
9:23 185# Back was a bit fatigued, so did less weight today.
8:47rx – burpees crushed me. Legs were lead
9:32 Rx
6:38 125# DL
Welcome back everyone!
10:31 135# / 25# Not bad for first day back and a horrible cold 🙂 Yes, I thoroughly wiped my equipment 🙂
7:27 Rx unbroken
Red eye flights into a deadlift WOD stink.
8:07 Rx-ish (Rap called me on a few burpees that weren’t quite 2 footed takeoff).
DL were 21 / 8-4-3 / 5-4
Room to go faster, but not today.
Afterwards, screwed around with burpee pull overs. Upside down is scary. Will get these though.
Situps – 50 more. Now at 300.
7:29 RX
12:56rx. Hard.
9:30 rx
9:something, 185#. 75 more sit ups. 200 to go.
8:07 Rx
8:32 125# DL
10:57 95# DL, 25# plate FTOH
500 sit-ups
10:05 115#. Burpees were in complete slow motion.
150 situps. 150 to go.
10:30 @ 185# still favoring the back. Burpees crushed me!
15:18 75# DL (by accident – meant to do 95), 15# bar lunges.
9:38 Rx
11:30 Rx… Burpees!