NEWS
- JULY 4th SCHEDULE UPDATE:
- Fri 7/2: 7a, 8a and 9a ONLY
- Sat 7/3: TWO Classes 8a and 9a
- Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE
WOD
“Is This The End”
18-15-12-9-6-3
Dumbbell Thrusters
200 Meter Run
Weight: 50/35
18-15-12-9-6-3
Dumbbell Thrusters
200 Meter Run
Weight: 35/20
15-12-9-6-3
Dumbbell Thrusters
200 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
This workout is similar to a Granite Games workout, which is a semi-final for the CrossFit Games. At the Granite Games the weights were 70/50!! TODAY, choose a weight that is heavy, and you can thruster for 5-7 reps before having to break. Strategically break the sets of 18 and 15 into three negative sets. The 12 and 9 break into two negative sets. And the 6 and 3 are straight. After each set of thrusters run 200 meters. Target 13 minutes.
Post Time to Comments.
HOME WOD
18-15-12-9-6-3
Squats
Push Ups
200 Meter Run
ENDURANCE
Rest
15:24 15#
13:59 MCx
Strict Press
6 @ 77#
4 @ 80#
2 @ 86#
BB step ups
5×5 55#
14:50 25#
12:41 45# Thrusters to Bench/250M Row
12:57 max
Foundations:
> press
3 x 6 @120
2 x 4 @125
1 x 2 @ 130
16:14 45#
press –
3×6 @ 95#
2×4 @ 100
1×2 @ 105
Barbell step ups
5×5 – 45#, 65#, 75, 95, 115#
13:37 20# — unbroken thrusters with super light weight. Runs were a slog with that thick air this am!
Had to get creative since I did this at home outside (limited supplies)…..
14:18 w/10# vest
10# db thrusters
knee push-ups
1-1:15 min run for 200m run (picked my turn around spot after my first run)
12:40MCx
Foundations:
Step ups @ 95#
Press 95#, 155# 120# but only because Billy made me haha
11:28 mcx
Presses: 77/80/86
Step Ups: 65/75
Go very slow and controlled on the step ups
Wow
12:16 20# around the white lines of the cars for run
9:40 MAx #15, row, 1 arm thrusters
10:12 MOD (35# Thrusters to Bench / 12 Cal Bike)
Strict Press
3 x 6 @ 125#
2 x 4 @ 130#
1 x 2 @ 135#
14:11- 25#
Press- 65/75/80
Step ups @ 75#
15:50, 45# dumbells
20:00 MCx + heat stroke
Tough day for an outside WOD
12:27 – 25# DB
Press – 4×6 @ 65#| 2×4 @70# | 1×2 @75#
Step ups – 3×5/5 @ 65# | 2×5/5 @ 75#
20:15 just pacing it in the desert heat. ~MAx 30# DBs
15:21 30#