NEWS
- *NEW* FRIENDLY TEAM COMPETITION: Daybreak has been invited to a fun, low-key, internal team competition over at CrossFit Rail Trail (Hudson, MA). It is only their gym and ours so it’s a very forgiving environment for a competition. You just need to sign up at front desk and we’ll put you on a Daybreak team with athletes of varying ability. Don’t worry if you’re new or a veteran, the workouts will be very accommodating and this is for FUN! This will take place the morning of SUN, FEB 5 from 9a-12p so that we do not interfere with the Super Bowl. Let’s represent!
- *NEW* 2017 CrossFit Open Registration is Live: Head on over to our Daybreak CrossFit Games Open Page for more details about this annual worldwide competition that invites CrossFitters of all ages and abilities to participate. We’ll be talking more about this in class, but if you want to read up on it beforehand, click the link above or the logo on the right ==>
WOD
“Hanging On”
AMRAP 12
Up Ladder of:
3-6-9-12-15-18, etc. Bar Muscle Ups
15-30-45-60-75-90, etc. Double Unders
Post Reps to Comments.
BARBELL CLUB
Clean + Front Squat + Jerk
6 sets
Back Extension
3×5 w/weight
Bicep Curls
3×10 w/barbell
Triceps Extensions
3×10 w/barbell
195 – chest to bar (green and red bands) single unders
90 C2B blue, 3, 6. 9 … DUA
111 RMUAs. Got about half bc rushed the 30s. 20s is too short still.
225 rx (30 dubs in the round of 15 MUs)
76, bl band C2B, DUAs ( got a few 2 in a row)
270 rx – through the round of 15
116 Rx
57 rx at around the 7 minute mark, and then I ripped and couldn’t hang on. Did string 2 bmu’s once.
278 SUs, GBCtB PUs
250 C2B with red band/dubs
60 consecutive subs – 10 dub PR
1/2 barbell 185# complex
yer dubs so relaxed today
yeah they were
170 reps with Green Banded BMU attempts, finally DUBS are here!
So happy for you!
117 c2b. Towards the end the dus were single/single/double.
170Rx
For Jim: 189 – banded pull-ups (green and blue), single under
I made it through the 60DU with BMU attempts….whatever that number turns out to be 🙂
133, DU’s & C2B’s w/ purple band
Dubs are getting better (can do sets of 10-12 now) but still a long way to go…
48. Green and red bar mu, and du attempts.
273 with red and blue band pull-ups. Totally humbling to be starting over with bands but so nostalgic to think about the progress over the last few years. It happens one day at a time.
186Rx today. did BMU in sets of three through the round of 9
next time I think it would be better to go for fast doubles. obviously getting back to the dubs in the round of 15 is the key to a big score.
Great workout. open-ish.
180, c2b w/purple band.
Big breakthrough day on dubs
111 – BMUA – Got 2 BMU during the workout.
206 – Chest to bar pull ups with red and lavender band; Single unders (20-40-60-80-11)
171: red band ctb, 20/40/60 etc singles