NEWS
- 10 DAY NUTRITION CHALLENGE:
- Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
- 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
- $10 Entry fee. All money is divided amongst the winners!
- You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder 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 6/24. Admission is free to all Daybreak and Daybreak North members.
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder 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 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
“Quarter After Midnight”
AMRAP 5
200 Meter Row
15 Push Press
Rest 1 Minute
AMRAP 4
3 Strict Pull Ups
6 Push Ups
9 Squats
Rest 1 Minute
AMRAP 3
50′ Bear Crawl
15 Hollow Rocks
Rest 1 Minute
AMRAP 2
Double Unders
Rest 1 Minute
AMRAP 1
Bike for Calorie
WOD Guidance & Goals:
For the AMRAP 5, use 45-50% of your 1 rep max for the push press or a weight that you can cycle 10-15 reps in a row. Target 3 rounds. For the AMRAP 4, target 4-6 rounds. AMRAP 3, target 3 rounds. AMRAP 2, target 150-200 doubles. For the AMRAP 1, ladies target 15+ and guys target 20+
Post Rounds + Reps to Comments.
ENDURANCE
5 min on, 2.5 off
4 min on, 2 off
3 min on, 1.5 off
2 min on, 1 off
1 min on
3-75#/ 5 / 4/ 150DU / 16cal
CORRECTION 105 Dubs!
2+200 55#, 4+12, 3+60, 54, 11
3+10 (65#)/5+1/4+25/119/13
3+55 (65#) / 5+12 / 4+ 62 / 108 / 13
Thanks moon for your rope ?
200m row/55# PP (8pp shy of 3 rds), PUs//Pushups/ squats (3 rounds + 3 PUs strict/jumping), bear crawl/HRs (3 HRs shy of 3 rounds), 18 DUs, 16 cal.
2 + 121c/ 3 / 2+ 50’/ 28 DUAs/ 9c 40# PP
2+ 121 35#/ 2 +11/ 2 / 36 ball slams/ 11c
I think I remember this??
3 @ 55#/ 5 + 2 (chin at bar on a few)/ 5 + 50’ crawl/ 140 Dubs / 15 cal. And a partridge in ? ?.
3@85/5+3/4/253/16
3+120 75# / 5+1 / 3+25’ / 50 DUs / 22
2+223@65# / 3+3 red band pu; squats to bench / 3+58 / 86 / 18
2+210 #115 / 6 rbpu / 2+60/ 165 du / 18 cal
2+206 (45#) / 4+9 / 3+50 / 48 dubs (done as S-D-S-D) / 13
3+64 (55#)/4/3+54/64/18
3+ 46@ 45# / 4+1/ 4 / 35 (s-d) / 11 cal
2 + 201 @ 35# / 4+8 (ring rows) / 2 + 50′ + :10sec (:20 plank hold) / 40 (12″ step ups) / 13
2+208/4+2/2+8??/33 dus/ 14 cals
3+59 (115#) / 6 Rx / 3 Rx / 131 DU’s / 17 Cal
3+200 95#/8/4/37 ball slams 30#/27
3 (55#)/ 4/ 4 + 10/ 72 (?)/ 6 cals lol
3 (55#)/3+1/3+25/120/15
4+100 power walk ? yes you read that correct/ 25# push press left arm
8+17 3 rr / 6 wall press / 9 as
5+ 50 50’ lunge/ flutter kicks
51 step ups
15c one arm bike
Melissa, you are an amazing human being.
3+117m 65#/ 3+2/ 3/ 108/ 13
2- 65#/4/3/30/15
3 60#/5 purple band, knees/3/33 DU’s with a load of attempts/19
3+142 (115#) / 7 rx / 3+60 rx / 150 / 22 — then OMG
3+59 @75#/5+4rx/3+53rx/171 dubs/16 cals