NEWS
- NUTRITION BONUS POINTS: Mon 9/13-Sun 9/19, Earn 1-3 bonus points by posting a meals, meal prep, or helpful tips on Instagram or Facebook, and tagging @daybreakcrossfit. Earn 1 point per post (no more than 3 points)
WOD
“Alright, Ok!”
6 Rounds
400 Meter Run
8 Lateral Burpees Over the Bar
12 Front Rack Lunges
Weight: 135/95
6 Rounds
400 Meter Run
8 Lateral Burpees Over the Bar
12 Front Rack Lunges
Weight: 115/75
6 Rounds
300 Meter Run
6 Burpees
10 Front Rack Lunges
Weight: 95/65
WOD GUIDANCE & GOALS
Dig in! Run the 400’s at your 5k pace (moderate) completing them in about 2:00. The burpees will take :60, stay low and think quick feet. The weight for the lunges should be challenging, however that first round of lunges should be unbroken. Every round should take less than 4 minutes, scale the run or lunges to maintain the stimulus. Target 20 minutes.
Post Time to Comments.
HOME WOD
6 Rounds
400 Meter Run
8 Burpees
16 Lunges
ENDURANCE
Rest
22:46, 300m row, 6 burpees, 50# lunges
23:22 MCx
Happy birthday, Lisa!!!
Happy Birthday Lisa!
25:41 MCx
26:48 MA 450 row
27:15 115/95
— “just move” kind of day
23:45
135# 2 rounds
125# 2 rounds
125# squats 2 rounds
24 cal bike per round
21:42 (can’t remember but it’s on the board)
55# and first couple of rounds stepped over the bar bc my knee is being an asshole
18c bike
21:22 95#
24: something and only 5 rounds (and a bathroom break)
85# for rds 1-3, 75# for 4&5
Have been dealing with some high blood pressure issues the last month – wods have been tough for me. Super frustrated.
Happy bday, Lisa!
27:30 MCX but only 10 lunges on rnds 4 &5
You gutted that sucker out today. Nice work buddy.
23:54 400m ski, 10 ball slams, 12 trap DL (85# ?).
23:35- 20# ball slams / 75#
24:55 65#