CrossFit Daytona

How much can you possibly know about yourself if you've never been in a fight?

workout:
5 min row
20m lunge
20x pushup
20x goblet squat 50/35
then:
400m lunge with plate overhead; m45, f25
*anytime lockout fails run 400m back to plate
*forward progress made only in lunge with full lockout
then:
300 second deadhang

JB just passed the EMT portion of the academy with high marks; his reward.

workout:
3 rounds
20m frog leap
20m bear crawl
20x mountain climber
10x burpee
then:
4 rounds
400m run
max push-ups
*any breach of midline terminates set
*reps ripped if full ROM is not maintained
then:
4x 30/30 push press 25/15
then:
100x slam ball 20/15
post pushup and pp totals

workout:
400m row
400m run
15x pvc dislocators
15x pvc good morning
15x pvc deadlift
then:
deadlift 5-5-5-5-5
*can not drop from top
*must be able to tap and go while maintaining proper form,  no reset
then:
21-15-9
deadlift 225/125
KtE
200m sandbag carry performed between each repscheme
post 5rm and time

HELEN

workout:
5 min row/ride
3 rounds
10x light kb swing R
10x light kb swing L
10x jumping pullup
then:
helen
3 rft
400m run
21x kb swing 53/35
12x pullup
then:
recover
then:
row 1600m for time
then:
300 seconds FLR in rings
post times in comments

workout: (variant)
15x passthough
15x goodmorning
400m run
3 rounds of cindy
then:
amrap 20 minutes
100m sprint
5x db clean to overhead 50/35
15x box jump
5x db clean to overhead
15x squat

workout:
3 rft
400m run
10x kb swing
20x toes to bar
400m run
10x kb swing
20x burpee
post time

ONLY AFTER DISASTER CAN WE BE RESURECTED

workout:
5 min row
then:
3x
10x wall ball
10x ball slam
then:
thruster: technique-work up to working weight
then:
5 sets with aprx 1 minute rest between
500m row
5x thruster 135/95
focus on transition and work capacity of each set
then:
airdyne 8x 15 sec all out, 15 sec rest

MK during her first muscle up wod; serious milestone!

I ran. I ran until my muscles burned and my veins pumped battery acid. Then I ran some more

workout:
5 min row; m: sub 2:00 split 25 s/m, f: sub 2:10 split 30 s/m
2 rounds
10m high kicks
10m high knee
10m butt kicks
10x box jump
then:
4 x 400m sprint
treat as single max effort
rest 3 min between
post fasted 400m

This is your life and it's ending one minute at a time

workout:
4 min ride or row, 15 sec hard, 15 sec less hard:
then:
2x5 burg warm up
then:
power clean 5 x 5
then:
emom 10 min
5x power clean @ 95/65
5x ball slam
post 5rm

ANGIE

workout:
row 1500m
3x
10m frog leap
10m bear crawl
1-6 pull up + push up ladder
then:
angie
100x pullup
100x pushup
100x situp
100x squat
post time

how do you coach your girlfriend?