NEWS

  • FRIDAY NIGHT LIGHTS: Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
      • Friday 3/4: TV/Movie Character – dress as your favorite character from any show, movie, series, etc.
      • Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker

    EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!

  • FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details

WOD

“Ghost”

METCON

50/35 Calorie Row
50 Wall Balls
Then
21-15-9
Deadlift
20 Meter Handstand Walk
Then
50 Wall Balls
50/35 Calorie Row

Weight: 20/14, 225/155

MASTERS

40/30 Calorie Row
40 Wall Balls
Then
21-15-9
Deadlift
5 Wall Walks
Then
40 Wall Balls
40/30 Calorie Row

Weight: 14/10, 135/95

MOVE

30/25 Calorie Row
30 Wall Balls
Then
21-15-9
Deadlift
20 Meter Bear Crawl
Then
30 Wall Balls
30/25 Calorie Row

Weight: 10/6, 115/75

WOD GUIDANCE & GOALS
Buckle up! Target 3 minutes for the row, and break wall balls into 20/15/15 reps (or 15/15/10/10). You’ll then complete the couplet of deadlifts (at least 10 reps before having to break) and handstand walking. The couplet will take around 10 minutes, and then it’s back to the wall balls and row. Push the last row! Target 20 minutes.

Courtesy of Training Plan

Post Time to Comments.

HOME WOD

400 Meter Run
50 Squats
Then
21-15-9
Jumping Good Mornign
20 Meter Handstand Walk
Then
50 Squats
400 Meter Run

ENDURANCE

Rest