NEWS
- BEAST COAST BARBELL: Mock meet tomorrow, Saturday, April 27th at 10:30a in Wayland
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
Front Rack Lunges
5×3, across
5×3, across
Bent Over Row
5×3, across
5×3, across
Evil Wheel
3×10-15
3×10-15
WOD Guidance & Goal: For each lift, work up to a weight that is heavy while form and range of motion is maintained.
Post Weights to Comments.
ENDURANCE
Accumulate 1 mile but every minute stop and do 5 burpees
Front squat 85#
Row 85#
20 evil wheels
135#
125#
30 ew
115 Front Squat, 75 rows, some ew
125#
125#
28 EWs
105#
90#
175# Lunge
205# row
40 wheels
185# lunge / 155# row / 15,15,25 evil
115# lunge / 105# row / 45 evil wheels
85# lunge (taking it easy on the legs for sunday’s run …)
95# row
30 evil wheels
75/75-mobility work in lieu of wheels
5×5 rows
146#
145#
10/10/10 – evil wheels
#105
#85
3×10 evil wheel
145/105/3×10
80 (x3, 1 incomplete set & 75×1); 85; 30 evil wheels
85 / 85 / 3 x 10 evil wheel
185 #. / 185 # / 15. 10. 10. Ew.
105/105/ 3×10