WOD – Daybreak CrossFit

WOD – Wed, Jan 22 “Never Gonna Happen”

ENDURANCE

“Never Gonna Happen” (AMRAP – Rounds and Reps)

AMRAP 20
250/200 Meter Row or Run
1 Minute Plank

GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds

Rap2025-01-21T19:00:04-05:00

WOD – Tue, Jan 21 RDL + “Thx Linchpin 2.0”

STRENGTH

Romanian Deadlift (RDL) (GOALS + GUIDANCE: Start in a standing position, unlock your knees, and send your hips back. The demand should be on your midline and hammies. Stop the bar at mid shin before it hits the floor, and stand by squeezing your butt toward the bar.)

CONDITIONING

“Thx Linchpin […]

Rap2025-01-20T19:00:04-05:00

WOD – Mon, Jan 20 “Samsara”

INTERVALS

“Samsara” (Time)

5-10-15-20-25
L-Arm DB Hang Snatch
Box Jumps
R-Arm DB Hang Snatch
Box Jumps
Rest 1 Minute

MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx: 25/15, step 20″

GOALS + GUIDANCE: Complete 5 dumbbell hang snatches your left arm, then 5 box jumps. Repeat the 5 hang snatch but now with your right arm, and another 5 box jumps. Once you finish the second round of […]

Rap2025-01-19T19:00:05-05:00

WOD – Sun, Jan 19 “Yours to Lose”

ENDURANCE

“Yours to Lose” (Time)

50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
20-18-16-14-12-10-8-6-4-2 DB Lunge
50 Burpees

MCx; 50/35
MAx: 35/20
MVx: 25/15

GOALS + GUIDANCE: Burpee buy-in and cash out! Complete the first set of burpees at a moderate pace, taking your foot off the pedal the last few reps so you’re ready to attack the bike/rower. Burpees will take 3-4 minutes. The calories should […]

Rap2025-01-18T19:00:05-05:00

Workout Sneak Peek

01.20 - 01.26.2025

Mel2025-01-16T04:53:22-05:00

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