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…
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- 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!
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- 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”
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
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
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
19:00 35 cal, 40×10#, 135#, 3 wall walks
20:15 MAX with 125#
18:57
155#/14# WB/20-25 handstands (trying to hold. A few walk attempts)
25:09 MCx 😬👻
Awesome HS walking!!
22:20 35 cal, 50×10#, 85#, wall walks & plank taps
22:20 MCX #20 WB
22:46 5ww / MCx
22:07
50/20/225/2 handstand walks
16;47
22:08. mcx with 20 upside-down hand shifts
19:36 mcx
22:40 185#/wall walks
17:30 135#/8# WB 30 reps/30 cal Row/1 rnd 1 Wall Walk shoulder taps, 2 rnds HandStand hands off the floor
20:58 mc- w/135 deads
21:53 MC- 20 HS taps (shifts)
21:12 205#/16 20 handstand shifts each time
21:56 w/ 30# db thrusters instead of wall balls, 5 wall walks and one hallway of handstand walking
Avery 19:00 w/24c bike and shoulder taps, 15# db thrusters
Zdn 21:51 w/ 35# db thrusters, 5 wall walks
25:42 – dropped to 135# after the first set
20:33 10#WB, 75DL, wall walks (my modified version but getting stronger)