WOD: Fri 12.07.2018 “Swing Swing”

2018-12-07T09:10:53+00:00 By |28 Comments

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

28 Comments

  1. Pete
    Pete Fri 12.07.2018 at 6:41am

    15:29 rx

  2. Brett
    Brett Fri 12.07.2018 at 6:48am

    19;40 rx

  3. El Guapo
    El Guapo Fri 12.07.2018 at 7:28am

    13:16 rx
    El Guapo

  4. Eric
    Eric Fri 12.07.2018 at 7:29am

    18:42 rx

  5. #SpeedyTurtle
    #SpeedyTurtle Fri 12.07.2018 at 7:35am

    17:22 rx

  6. Bryan M Fri 12.07.2018 at 7:41am

    12:55 Rx

  7. Mel
    Mel Fri 12.07.2018 at 8:07am

    13:58rx

  8. adavass
    adavass Fri 12.07.2018 at 8:31am

    Home version
    15c bike/40 lunges/4 strict pull-ups/4 knees up

  9. Ben
    Ben Fri 12.07.2018 at 8:47am

    16:50 rx

  10. Drew Fri 12.07.2018 at 9:06am

    18:38 RX or is it RX+ ? Acton ropes feel like 2x the height of Wayland…

    • Rap
      Rap Fri 12.07.2018 at 2:13pm

      We’ll be providing an equal work ratio to future rope workouts. We wanted to use today as a test.

  11. Erin Fri 12.07.2018 at 9:38am

    16:12 Rx

  12. MichelleH Fri 12.07.2018 at 9:42am

    20:02 RX

  13. Willis
    Willis Fri 12.07.2018 at 9:45am

    14:01 Rx

  14. Melissa
    Melissa Fri 12.07.2018 at 10:05am

    12:34 Rx

    • Bryan M Fri 12.07.2018 at 4:26pm

      Aw… Cmon! That’s so fast!

  15. pancho
    pancho Fri 12.07.2018 at 10:24am

    14:09

  16. Dusty
    Dusty Fri 12.07.2018 at 11:11am

    13:35 Rx (legless)

  17. Sara Brown
    Sara Brown Fri 12.07.2018 at 11:19am

    15:28 rx

  18. Katherine
    Katherine Fri 12.07.2018 at 11:38am

    19:55 (some rope climbs not rx)

  19. Bill
    Bill Fri 12.07.2018 at 12:30pm

    20:45 Rx (Acton ropes…scared of heights.)

  20. Kevin
    Kevin Fri 12.07.2018 at 1:21pm

    13:59 Rx

  21. Rap
    Rap Fri 12.07.2018 at 2:13pm

    19:09 rx (acton ropes)
    So much legs. #nolegendurance

  22. marybass
    marybass Fri 12.07.2018 at 6:15pm

    14:35
    Run
    Lunge
    4 modified rope pulls (bad wing)

  23. Chris N
    Chris N Fri 12.07.2018 at 7:53pm

    17:26 Rx

  24. nealmillman Fri 12.07.2018 at 11:52pm

    15:05 4 rb spu

Post Your Score or Comment