NEWS
FREE (TO ALL DAYBREAK MEMBERS) BACK/SPINE HEALTH SEMINAR: Saturday, 12/15 at 10-11am
Martha Adams, DPT at Joint Ventures, will be hosting a seminar at Daybreak (Wayland) focused on spine/back health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 12/10. Admission is free to all Daybreak and Daybreak North members.
WOD
“Metronome”
4 Rounds of AMRAP 3
5 Toes to Bar
4 Ring Dips
5 Hang Dumbbell Power Cleans (50/35)
Rest 3 Minutes
WOD Guidance & Goal: Not only is today’s workout an AMRAP it also has very small rep counts for each movement. Both of these factors should entice you to try today’s WOD as close to RX as possible. Target 3 rounds every AMRAP 3
Post Rounds to Comments.
BARBELL CLUB
6:30p
Happy birthday sam!!
3+2/3/2+10/2+10Rx
4/4/4/3+9 rx
El Guapo
4+3,2,5,5 – push up for ring dips
Happy Birthday Sam!
3+1/ 3/ 3+ 7/ 3+7, KU, RDS foot assisted, 25#(some 30# thanks Holly)
Happy Birthday Sam!!
3+5/3+2/3+5/3 Rx
HBD Sam!!
2+9/2+14/2+15/3 ring dips with foot
3/3/3/2+ 12 ring dips w foot
2+9 / 2+9 / 2+9 / 2+10 rx
3, 3+1, 3+2, 3 bench dips
9+8 RX
Who?
?
Yeah man!
4+12;4+9;4+2;4+2. Rx.
8 + 11. Hanging knee raises + box dips.
3+7 / 3+9 / 3+9 / 3+8 Rx
4+2 / 3+17 / 3+4 / 3+8 Rx
11+11 (3/3/3/2+11) red band RD’s, 25#
Happy birthday Sam!
3+11 / 2+5 / 2+9 / 2+9 – KUs, otherwise Rx. Not best ever.
2+14, 2+17, 2+13, 2+12; negatives
Those negatives were brutal – really need to work on ring stability.
I forgot to say – HAPPY BDAY, SAM!
4 / 4+1 / 4+1 / 4+2 rx
HBD Sammy boy!
13 +6 reps (k2e/v-ups, dip station with band, 30#)
4/ 4+2/ 4/ 3+16 rx
Happy birthday Sam!
4/4+1/3+17/3+16
TTB/2 boxes for the dips/50#
4+4, 4+5, 4+2, 4 rx
happy birthday Sammy!!!
4+3 all 4 Rx
2+9/ 2+13/ 3/ 3+2- 30# & little purple band dips
Should have used 35# (never said that before)
BBC- 1RM clean & jerk @ 135# (5# pr)
Bbc
177# CJ. (12# PR)
Hbd Sam!
4/3/3/3+5
Knees to elbow attempts, bench dips,. 35#
2+16/3/2+15/2+14