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
“Swing Swing”
4 Rounds:
400 Meter Run
40 Walking Lunges
4 Rope Climbs
WOD Guidance & Goal: Run 400’s at your 1 mile PR pace. Keep moving through the walking lunges to outrun the lactic acid build up. Aim to complete this workout around 16 minutes
Post Time to Comments. Compare scores HERE.
ENDURANCE
1600m, 100m sprint
1200m, 100m sprint
800m, 100m sprint
400m, 100m sprint
15:29 rx
19;40 rx
13:16 rx
El Guapo
18:42 rx
17:22 rx
12:55 Rx
13:58rx
#goals
Home version
15c bike/40 lunges/4 strict pull-ups/4 knees up
16:50 rx
18:38 RX or is it RX+ ? Acton ropes feel like 2x the height of Wayland…
We’ll be providing an equal work ratio to future rope workouts. We wanted to use today as a test.
16:12 Rx
20:02 RX
14:01 Rx
12:34 Rx
Aw… Cmon! That’s so fast!
14:09
13:35 Rx (legless)
15:28 rx
19:55 (some rope climbs not rx)
19:53 rx ?
20:45 Rx (Acton ropes…scared of heights.)
13:59 Rx
19:09 rx (acton ropes)
So much legs. #nolegendurance
14:35
Run
Lunge
4 modified rope pulls (bad wing)
17:26 Rx
15:05 4 rb spu