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
For time, working on the odd minutes, and resting on the even minutes:
100 Chest to Bar Pull Ups
125 Push Presses (95/65)
150 Back Squats (95/65)
Post Time to Comments.
BARBELL CLUB
Snatch Balance
7×1 reps
21:00
50/75/100
jumping pull ups/35#/35#
20:56 30/80/100
Kipping PU/75#/75#
I was 22:56. Saw the board today and realized I posted wrong
24:38 75/125/150
Pretty sure I messed up on the counting of pull-ups thinking back on this…
26:00: 30/50/70 blue band PUs; 55# push press & back squats
Nice Job Ted! Great work.
19:00 30/50/70 rd band PUs, 45#, cleans 4 BSs
30:4? 50/125/150 CTBs are a definite issue for me. not getting more than 15-16 per minute at best. still have 200 sit ups left.
18:20 50/75/100 kipping pull ups/ 55#
16:48 25/75/100 @ 95#
Wanted to go 50/75/100 but hands were starting to get real tender.
50 sit-ups left.
30:44. 25 C2B, everything else Rx
26:22
40 kipping pull-ups
80 push press 55#
120 back squats 55#
Accomplishment of the day: for the first time in ages, I strung together 10 really smooth kipping pull-ups. Made Tara give me a high five I was so excited!
so exciting!!
Yes Meegs! Way to go.
26:35. 50/75/100. 65#. I think I was getting the height on the CTB but not actually touching each time.
Great workout. Legs are toast
29:00 50/125/150 KPU 75#
The real workout was walking down the stairs at my parking garage:) ouch!
18:21 50/75/100 – CTB/single arm DB press 15#/bs 65# off rack
28:19 50/75/100 – KPU/55#
100/75/100 @ 30 min cap w/95#
285 reps RX
26:48 Rx
I got huge sets of CTB and push press. Back squats felt slow and heavy. Tried to keep up with Sara on the squats.
Great work 8:30
18:38 30/50/70
strict pull-ups,
strict press 75#
cals on bike
24:15 30/75/100 kpu’s, 65#
26:18- 50/75/100 @ rx weight
Damn CTB
30:18 – 50/75/150 RX weight
15:26 — 30/50/70 kpu, 65#. Went very easy today — getting over a quick, ugly bug. But I really could have pushed for 50/70/100. Next time.
Used the rest of the clock to do my last 200 situps for the week
311 Reps – KPUs / Rx #
26:15 50/75/100 55# KPU’s
Rockin it Carrie!
24:59 50/75/50 cals Red band PU, 50# push press
24:30 50/75/100 kpu’s 95#
14:49 55# 30 PU/50/70
Kipping Pull Ups 1 at a time
30/50/70 – 20:33 – Blue band kipping pull ups and 35#.
18:39 30/75/100 redband PU/45#
24:17 50/75/100 kpu’s 95#
24:46 50/75/100 C2B attempts