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 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker. Post workout we’ll celebrate the end of the Open with Tacos!
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 NEXT Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Sparks Fly”
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 135/95
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 115/75
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 75/55
WOD GUIDANCE & GOALS
ALL the BARBELL!! Choose a weight for the complex that you can complete all four movements unbroken! Rounds should take :60-:90, so you have an equal work to rest ratio.
Post Intervals to Comments. Compare Scores HERE.
1:08, 1:03, 1:05, 1:03, 1:05
Last year 55# round 1, then 60# 1:10, 1:11, 1:21, 1:23, 1:27
#95 :44/:42/:42/:43/:43
So consistent! Nice work!
1:08-1:15 45#
:53-:59 MAx
95# pretty much double Pancho’s times. jeez
95# – held pretty close to about :55-1:00 per round