Name: Daybreak CrossFit
Price range: $$$

WOD: Thu 11.30.2017

2017-11-28T18:18:26-05:00By Mel|Categories: WOD|28 Comments

HB Mikey and Maria

WOD

“Work It Out”
Perform the following tasks within each time interval on a running clock:
0:00-5:00: 60/50 Calorie Bike
6:00-10:00: 1k/750m Row
11:00-14:00: 50 Kettlebell Swings (53/35)
15:00-17:00: 100 Meter Walking Lunges
18:00-19:00: Plank
* Rest in any remaining time and there is also a built in 1-minute rest between movements

Post Score to Comments.

BARBELL CLUB

Snatch + Hang Snatch
8 sets

Overhead Squat
5×5

Dips
5×8-12

28 Comments

Erin Thu 11.30.2017 at 6:33am

45 cals, 2.25 lengths, finished everything else but didn’t track time
Brett Thu 11.30.2017 at 6:51am

37 calories on bike, 2 lengths lunges; everything else finsihed with some time to spare
Kathy C Thu 11.30.2017 at 7:04am

34c bike/KB 26#/ 50 AS for lunges
- Kathy C Thu 11.30.2017 at 7:06am
  
  And Happy Birthday Maria and Mikey!
MichelleH Thu 11.30.2017 at 7:32am

24:07 65# / LL/T2B/k2b
- MichelleH Thu 11.30.2017 at 7:34am
  
  Whoops… That was yesterday….
  3:50, 3:17, 2:09, 49, rx #35
SamB Thu 11.30.2017 at 7:56am

Never would have made the lunges if I hadn’t had the advice from early classes. Took BIG fast steps and it took 1:55
Rest Rx
adavass Thu 11.30.2017 at 8:20am

50c Bike/750 row/26# Russian swings/1.5 lengths lunges/1min plank. 50th cal on the bike was right at 4:45. Legs were just not there for the lunges.
Bill Thu 11.30.2017 at 8:23am

Times as close as I can remember –

4:49 / 3:52 / 2:09 / roughly 75M / Rx

I’m not sure how people made it thru those lunges. Those 2 minutes flew by.
- Bill Thu 11.30.2017 at 8:24am
  
  Oh…and Happy Birthday Mikey & Maria!
Ted Thu 11.30.2017 at 8:46am

Rx/947m/35#/~55m/Rx
Pete Thu 11.30.2017 at 9:11am

44#. 70m lunge. Made it through rest.
BBC. Good times! Nice job Melissy!
pancho Thu 11.30.2017 at 10:10am

3:30/3:48/2:25/roughly 75m…almost made it to the end of the lunges, but 2 minutes goes by fast!
Jay S. Thu 11.30.2017 at 11:17am

4:12 bike
3:59:59 row (photo finish)
2:30 KBS
approx 75m lunges
plank ✓
thanks for the push on the row Erica!!

Happy Bday Maria & Mike !!!
zdn Thu 11.30.2017 at 11:38am

ballpark times

3:10 / 3:27 / 2:20 / 100m w/ 5 seconds to spare but i am sure my form sucked

HBD Maria and Mikey!!
- zdn Thu 11.30.2017 at 11:39am
  
  BBC after
Dusty Thu 11.30.2017 at 11:57am

Aprox 3:00, 3:36, 2:00, 75 lunges
Katherine Thu 11.30.2017 at 1:07pm

41 cals on bike, 2 ish lengths of walk, finished with time for the rest
Sarah L Thu 11.30.2017 at 1:54pm

3:14/ 3:07 /2:33/ 55meters/ plank yes

First day back from a few weeks vacation- my friends “sluggish” and “barfy” were sure in attendance for this one.
btartufo Thu 11.30.2017 at 4:29pm

3:20 bike/3:48ish row/53#KB (30-10-10)/70ishm on lunges/plank hold
Times are approximations.
Erica Thu 11.30.2017 at 6:46pm

I didn’t keep track of times – 46 cal AD/did row/kbs 35/15/lunges prob 75m/plank
BBC after.
- Erica Thu 11.30.2017 at 6:46pm
  
  HAPPY BIRTHDAY MARIA AND MIKEY
Newt Thu 11.30.2017 at 7:54pm

3:30 / 3:31 / 2:09 / 1:47 / ? Rx
Michele Thu 11.30.2017 at 8:21pm

3:39/3:07/1:41/1:55/✔ RX
Katie Thu 11.30.2017 at 9:58pm

4:57/ 3:41/ 2:30 (26#)/ 1.75 ish lengths/ ?
Happy just to finish the bike in time

BBC after
Amanda W Thu 11.30.2017 at 10:31pm

~4:07/~3:17/1:27 w/26# RKB/.6/✅
K8 Thu 11.30.2017 at 10:57pm

3:30/3:01/2:something with 35#/2 1/3 lengths
- K8 Thu 11.30.2017 at 11:02pm
  
  Totally misremembered those times. Oops. Need to post right after, not 16 hours later…. It was a fun one. Those lunges tho ?