About Mel

Mel is an accomplished CrossFit athlete and coach. She's competed on the world stage, and is one of the few Level 3 Certified trainers in New England. She has worked for CrossFit HQ in their L1 Seminar Staff and now enjoys bringing world-class fitness to her members as Co-Owner and Head Coach of Daybreak CrossFit.

WOD – Thu, Sep 18

STRENGTH

Front Squat (GOALS + GUIDANCE: Build to a 8.5/10 effort or 85% of your 1 rep max. Stay at the same weight across all five sets or four.)

CONDITIONING

“New Rules” (Time)

2-4-6-8-10-8-6-4-2

DB Snatch

Burpee Box Jump, 20″

MCx: 50/35

MAx: 35/20, burpee step up

MVx: 25/15, […]

Mel2025-09-17T18:00:00-04:00

WOD – Wed, Sep 17

WARM UP

3 Rounds

15 DB Flyes

10 Scap Push Ups

10 Hand-Release Push Ups

15 DB Glute Bridge

STRENGTH

Bench Press (GOALS + GUIDANCE: Complete the first set of bench press at 85% and build for the next two sets)

Bodybuilding 3 (Checkmark)

3 Rounds

10 Supinated BB Bent […]

Mel2025-09-16T18:00:00-04:00

WOD – Tue, Sep 16

INTERVALS

“Downstairs” (Time)

10 Rounds

15 Calorie Row

15 Wall Balls

Rest 1 Minute

MCx: 20/14

MAx: 12 cal, 12 reps 14/10

MVx: 9 cal, 9 reps 10/6

GOALS + GUIDANCE: Row at a strong, steady pace that leaves you enough in the tank to go big on the wall balls. Aim for unbroken sets early and quick breaks […]

Mel2025-09-15T18:00:00-04:00

WOD – Mon, Sep 15

STRENGTH

Romanian Deadlift (RDL) (GOALS + GUIDANCE: Complete the first set of RDLs at 85% and build for the next two sets)

CONDITIONING

“Butterflies” (AMRAP – Rounds and Reps)

AMRAP 10

35 Double Unders

100 Meter Farmer’s Carry

35 Sit Ups

MCx: 53/35

MAx: 10 attempts, 35/26

MVx: 50 singles, […]

Mel2025-09-14T18:00:00-04:00

About Mel

WOD – Thu, Sep 18

WOD – Wed, Sep 17

WOD – Tue, Sep 16

WOD – Mon, Sep 15

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