NEWS
END-OF-OPEN CELEBRATION:
We will be celebrating the end of the 2018 CrossFit Open season by rallying all members (registered for the Open or not) to participate in the final 18.5 WOD on Friday night. There will not be a regular 5:30 class, but instead we will be sending off heats starting at 4:30p.
Since we are not conducing a regular class, you must sign up for a heat at front desk by TODAY THURSDAY 3/22. Heats will begin at 4:30pm and will go off approximately every twenty minutes (ending by 6:30p). You do not have to be entered in The Open to participate… and if you happen to WOD earlier in the day, feel free to come back to the gym to cheer on your fellow athletes. Bring your favorite beverage, snack or other goodie to celebrate the end of The Open with your Daybreak family!
Please note, since we won’t know the workout until the night before, we may have to adjust heats and times slightly.
WOD
“No Fear”
AMRAP 7
15/12 Calorie Row
15 Push Ups
Rest 3 Minutes
AMRAP 7
15/12 Calorie Row
15 Box Jumps
WOD Guidance & Goal: xAim to complete 3-5 rounds per 7 minute amrap. Push the row!
Post Rounds to Comments.
4+15/ 3+15
4+1/3 Rx
3 (toes,knees)/ 3 (stepups)
4/4 rx
4/4 10 sit to stands instead of push ups
4/2+23 rx
3+15rx/3+14rx
3+15rx/3+14rx
Bar path club – snatch complex to 125.
For my notes: Chest up – weight in heels – bar close to body – move feet under
5+1/4+1 rx
4+19 Rx / 3+16 Rx
3+6 (push-ups need work)
3+12
4+11 8 PU per round
4+4 step ups
4 + 16 on last one
Home version
3+10 10c Bike/20” box push-ups
3+1 10c Bike/stepups (ankle)
5+1/3+24 Rx
4+5 (I think)/ 3+18
4 – row and sit to stands
3+16 – row and box jumps
4 / 3+4
Mods:
1) 8 cals on bike / 10 sit to stands
2) 8 cals on bike / 15 box jumps
5- push ups from knees
4- Rx
3+12 / 3+10 24″ step ups
6+8 / 3+19 Rx