WOD: Tue 02.28.2023 Front Rack Lunges + Bodybuilding
NEWS
Friday Night Lights 3/3 at 5:30p: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
WOD
3×10, across
*alternating
2×15
Lateral Raises
Front Raises
Bent Over Rows
1×50
Banded Pull Aparts
WOD GUIDANCE & GOALS
Heavy Day! With the bar sitting in the front rack position, complete 10 alternating lunges at a moderate weight. Coaches will help you build to a 7-8/10 effort. THEN, you’ll complete an upper-body accessory series for QUALITY.
Post Weights to Comments.
HOME WOD
Jumping Lunges
Push Ups
Dip
1 min b/w tabatas
ENDURANCE
Rest
WOD: Mon 02.27.2023 “The Orange”
NEWS
Friday Night Lights 3/3 at 5:30p: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
WOD
“The Orange”
4 x AMRAP 3
4 Lateral Burpees
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
Rest 2 Minutes
Weight: 135/95
4 x AMRAP 3
4 Lateral Burpees
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
Rest 2 Minutes
Weight: 115/75
4 x AMRAP 3
4 Burpees
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
Rest 2 Minutes
Weight: 75/75
WOD GUIDANCE & GOALS
Orange you happy to see this workout? Ya see what I did there? Ok enough dad jokes. For three minutes, you’ll cycle through the burpee, deadlift, hang power clean, and thruster combo as many times as possible, then rest two minutes between amraps. Keep the burpees to a steady pace, so you can pick up the barbell as soon as you complete them. THEN, do three deadlifts with a quick break before you do the last one, then right into three hang power cleans. Take a quick break before doing your final hang power clean, then do all four thrusters in a row. Get as many rounds and reps per amrap 3, and always pick up where you left off. Target 3+ rounds per AMRAP 3, and record your total rounds plus any extra reps.
Post Rounds to Comments.
HOME WOD
4 x AMRAP 3
4 Burpees
4 Lunges
4 V-Ups
4 Squats
Rest 2 Minutes
ENDURANCE
60 min ruck/hike
WOD: Sun 02.26.2023 “Wanna Take a Ride”
NEWS
- The 2023 CrossFit Open: See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
WOD
“Wanna Take a Ride”
EMOM 20
1 – 15/12 Cal Bike
2- 20 Plate Deadbug Crunch
3 – 10 Push Up+4 Plank Taps
4 – 20 Plate GTOH
5 – Rest
Weight: 45/25
EMOM 20
1 – 12/9 Cal Bike
2- 20 Plate Deadbug Crunch
3 – 10 Knee Push Up + 4 Plank Taps
4 – 20 Plate GTOH
5 – Rest
Weight: 25/15
EMOM 20
1 – 9/6 Cal Bike
2- 15 Plate Deadbug Crunch
3 – 7 Knee Push Up+4 Plank Taps
4 – 15 Plate GTOH
5 – Rest
Weight: 15/10
WOD GUIDANCE & GOALS
Bike like a wild person to complete the designated calories within the minute. Minute two, you’ll be holding a deadbug with a plate in your hands and crunching that plate toward the ceiling. Minute three, do a push ups (knees or bench) then add four plank taps at the top (left is one, right is two.) Minute four, use your plate from deadbugs to complete 20 ground to overhead. The goal is to stick with the same plate and rep scheme throughout the emom.
Post Mods to Comments.
WOD: Sat 02.25.2023 “New One”
NEWS
- The 2023 CrossFit Open: See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
WOD
“New One”
AMRAP 20
45 Double Unders
300 Meter Row
15 Toes to Bar
5 Front Squats
Weight: 185/135
AMRAP 20
15 Attempts
300 Meter Row
15 Knee Ups
5 Front Squats
Weight: 135/95
AMRAP 20
60 Single Unders
200 Meter Row
15 Leg Lifts
5 Front Squats
Weight: 95/65
WOD GUIDANCE & GOALS
Classic CrossFit movements! Spend no more than :60 on the double unders, then move on to the row. Three hundred meters will take :60-:90 at a moderate pace. Save your grip on the toes to bar by doing two to three sets (10/5 or 6/5/4.) Choose a weight for the front squats that you can a) clean from the floor, and b) can do all five reps straight every round (reps four and five feel heavy.) Target 5 rounds.
Post Rounds to Comments.
WOD: Fri 02.24.2023 “Open 23.2”
NEWS
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- TODAY 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- TODAY 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Open 23.2”
AMRAP 15
5 Burpee Pull Ups
10 Shuttle Runs
Then
5 Minute to Establish
1 Rep Max Thruster
AMRAP 15
5 Burpee
10 Shuttle Runs
Then
5 Minute to Establish
1 Rep Max Thruster
AMRAP 15
5 Burpee
10 Shuttle Runs
Then
5 Minute to Establish
1 Rep Max Thruster
WOD GUIDANCE & GOALS
Steady Freddy wins the race! Find a steady and smooth pace on the burpee pull ups and on the shuttle runs. Maintain that pace throughout the entire fifteen minutes. Every round, you’ll add five burpee pull ups so from rep one you may want to do a kipping pull up to save your arms and legs for later rounds of the workout, and eventually for the thruster attempts. Wait, thrusters?! YUP! Immediately following the AMRAP 15 you get five minutes to establish a heavy thruster. The barbell must be lifted from the floor. Start with a guaranteed easy weight, then build by 5-10 pounds. You’ll get 4-5 attempts in the five minute time domain. Target the round of 25 burpees.
Post Total Reps + Time to Comments.
WOD: Thu 02.23.2023 Snatch Complex
NEWS
- The 2023 CrossFit Open: See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- TOMORROW 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- TODAY 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
Hang Power + Power Snatch
3 sets at 70, 75, 80, 85%
AMRAP 2
For Calories
Hang Power + Power Snatch
3 sets at 70, 75, 80, 85%
AMRAP 2
For Calories
Hang Power + Power Snatch
3 sets at 70, 75, 80, 85%
AMRAP 2
For Calories
WOD GUIDANCE & GOALS
Complex Time! Coaches will help you break down the hang power snatch and power snatch. You’ll then do the complex 3 times at 4 different weights (Yes, that’s 12 complexes.) When it comes to technical lifts, mechanics/form ALWAYS trump adding more weight to your bar. Take the time to dial in your form rather than going heavier! Then as a fun little cash out (hehe), two minutes on the assault bikes for max calories! Target 30-60 cals.
Post Weights + Cals to Comments.
HOME WOD
1 mile for time
ENDURANCE
Rest
WOD: Wed 02.22.2023 “Movie Scene”
NEWS
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- TODAY 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Movie Scene”
AMRAP 15
Up Ladder by 2 Reps
2 Bar Muscle up
2 Shuttle Runs
4 Bar Muscle Up
4 Shuttle Runs
Etc.
AMRAP 15
Up Ladder by 2 Reps
4 Chest to Bars
2 Shuttle Runs
6 Chest to Bars
4 Shuttle Runs
Etc.
AMRAP 15
Up Ladder by 2 Reps
4 Strict Pull Ups
2 Shuttle Runs
6 Strict Pull Ups
4 Shuttle Runs
Etc.
WOD GUIDANCE & GOALS
Today’s workout is a great opportunity for you to practice a higher skilled upper-body-pulling movement. If you would like to practice banded bar muscle ups, chest to bars or linking kipping pull ups, today is the day! Start with two (or more) reps of the pulling movement, then two shuttle runs (1 shuttle is equal to 10 meters down and back.) Keep building by two reps, and target the round of 12
Post Reps to Comments.
HOME WOD
AMRAP 15
Up Ladder by 2 Reps
10 1-Leg V-Ups/Side
2 Shuttle Runs
12 1-Leg V-Ups/Side
4 Shuttle Runs
Etc.
ENDURANCE
5×1 mile repeats, rest 3 min
WOD: Tue 02.21.2023 “No Such Thing”
NEWS
- The 2023 CrossFit Open: See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- TODAY 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“No Such Thing”
10 Deadlifts
20 Handstand Push Ups
30 Bar Facing Burpees
40 Sit Ups
50 Dumbbell Snatches
40 Sit Ups
30 Bar Facing Burpees
20 Handstand Push Ups
10 Deadlifts
Weight: 315/205, 50/35
10 Deadlifts
20 Abmat HS Push Ups
30 Bar Facing Burpees
40 Sit Ups
50 Dumbbell Snatches
40 Sit Ups
30 Bar Facing Burpees
20 Abmat HS Push Ups
10 Deadlifts
Weight: 225/155, 35/20
10 Deadlifts
15 Bench HS Push Ups
20Burpees
25 Sit Ups
30 Dumbbell Snatches
24 Sit Ups
20 Burpees
15 Bench HS Push Ups
10 Deadlifts
Weight: 165/115, 35/20
WOD GUIDANCE & GOALS
Oh yes, this one is going to be FUN! Start with a heavier deadlift. Choose a weight that forces you to rest after five reps, but not so heavy that you’re doing singles. Break the handstand push ups into 2-3 sets, quickly shaking out your arms between sets. The bar facing burpees will take the longest to cycle through (around 3 minutes.) Every set of 10 burpees, take :03-:05 to shake out your arms then continue with the set. To make up time for your burpees, speed up on your sit ups by throwing your arms forward. Find a moderate pace on the db snatches, facing a new direction every set of ten to help you keep track of what rep you’re on, but also to give your legs and arms a quick break. On your way back through the workout try to pick up your pace. Target 20 minutes.
Post Time to Comments.
HOME WOD
10 Jumping Lunges
20 Push Ups
30 Burpees
40 Sit Ups
50 Jumping Jacks
40 Sit Ups
30 Burpees
20 Push Ups
10 Jumping Lunges
ENDURANCE
Rest
WOD: Mon 02.20.2024 “Californication”
NEWS
- The 2023 CrossFit Open: See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
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!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- TODAY 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Californication”
Squat Clean
400 Meter Run
Squat Clean
400 Meter Run
Hang Squat Clean
300 Meter Run
WOD GUIDANCE & GOALS
Choose a weight for the squat cleans that you can cycle for 5-7 reps before having to take a break. You may want to start with smaller sets (like 3-5 reps) and take short breaks (step over the bar and go again). Then by the round of nine reps you could be doing fast single reps. The first two runs are your “rest” and the last run pick up your pace to stop the clock. Target 13-15 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
42-30-18
Air Squat
400 Meter Run
ENDURANCE
10×10 :60 hills, jog down
WOD: Sun 02.19.2023 “Like My Family”
NEWS
- NEXT WEEK IS…February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- TOMORROW Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Like My Family”
AMRAP 20
5 Wall Walks
100 Meter Farmer’s Carry
20 V-Ups
Weight: 70/53
AMRAP 20
3 Wall Walks
100 Meter Farmer’s Carry
20 Tuck-Ups
Weight: 53/35
AMRAP 20
40 Plank Taps
100 Meter Farmer’s Carry
20 Leg Lifts
Weight:35/26
WOD GUIDANCE & GOALS
Let’s get upside down!! Spend about :60 on wall walks, taking one big breath at the start of every rep. Because this is an amrap challenge yourself to do all five reps. Then grab a heavy set of kettlebells for the farmer’s carry. You may have to take a quick grip break halfway through the 100 meters. Then chip away at the v-ups in sets of ten or quick sets of five. Target five rounds.
Post Rounds to Comments.