WOD: Wed 02.08.2023 “Fire Away”
NEWS
- The 2023 CrossFit Open: Starts next week! 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 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- 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!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Fire Away”
AMRAP 24
400 Meter Run
12 Toes to Bar
12 Hang Power Clean
Weight: 135/95
AMRAP 24
300 Meter Run
12 Knee Ups
12 Hang Power Clean
Weight: 115/75
AMRAP 24
200 Meter Run
8 Leg Lifts
8 Hang Power Clean
Weight: 75/55
WOD GUIDANCE & GOALS
Run at a moderate pace for the 400 meters, coming in the door at around 2:00 (give or take :15). Then to save your grip for the hang cleans, break the toes to bar in half or in thirds with quick breaks between sets. Then do the same for the hang cleans. Spend no more than :60 on the toes to bar, and :60 on the hang power cleans. Target 5-6 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 24
400 Meter Run
12 Toes to Bar
12 Box Jumps
ENDURANCE
15 x 100m on the minute
WOD: Tue 02.07.2023 “Take You Dancing”
NEWS
- The 2023 CrossFit Open: Starts next week! 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 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- 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!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Take You Dancing”
3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 45/25
3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 35/20
3 Rounds
8 Man Makers
16 DB Squats
Rest 3 Minutes
3 Rounds
16 Dumbbell Snatch
16 DB Squats
Weight: 25/15
WOD GUIDANCE & GOALS
The MCx weights are reduced ON PURPOSE due to the spicy nature of the Man Maker!! With your dumbbells, complete the man makers in 2:00. You may have to take a break every 2-3 reps to complete them. Then using both dumbbells, do the 24 lunges unbroken (or in two sets) in :60-:90. Target 14 minutes for the first couplet. The second couplet only requires 1 dumbbell. The snatches are alternating and will take around :60. The overhead lunges (you choose which arm) are alternating as well and will take around the same amount of time. Target 8 minutes.
Post Times to Comments. Compare Scores HERE.
HOME WOD
3 Rounds
8 Burpees
24 Lunges
Rest 3 Minutes
8 Sit to Stands
24 Jumping Lunges
ENDURANCE
Rest
NEWS: The 2023 CrossFit Open is Here!
Welcome to the CrossFit Open!
HERE. WE. GO!
The 2023 CROSSFIT OPEN is just around the corner and we’ve got everything you need to know, right here on this post.
Even though this is the first step for many elite, professional athletes on their quest to make it to the CrossFit Games (the CrossFit world’s equivalent of the Super Bowl)… it’s a little different for us at Daybreak.
SO, SHOULD YOU PARTICIPATE?
SO, SHOULD YOU PARTICIPATE?
Heck yes! This is a time for all of us to get motivated to learn a new skill, improve the ones we have, and push ourselves a little bit more out of our comfort zone.
What’s even more remarkable about the Open is that it has an undeniable impact on building an even stronger Daybreak community. We cheer each other on to that very last rep, and high five to celebrate a good ol’ butt kicking.
The Open workouts are designed with ALL abilities in mind, and there are a variety divisions that will ensure workouts are suitable for you!
- Teens: For athletes 14-17 years old.
- Masters: For athletes 35+, there are six masters divisions where weights and movements are adjusted accordingly: 35-39, 40-44, 45-49, 50-54, 55-59, and 60+.
- Foundations: This division is even more accessible than scaled limiting weights and sticking to less complex movements.
- Scaled: For any age where most RX workouts are sometimes too heavy or too complex.
- RX: For 35 and under, this division is for more tenured and experienced CrossFitters.
- Adaptive: There are a handful of sub-divisions for adaptive athletes that span upper and lower extremities, as well as vision, seated, and neuromuscular categories.
IF I DON’T WANT TO PARTICIPATE, WHAT DOES THIS MEAN TO MY NORMAL WORKOUT ROUTINE?
Absolutely nothing! Whether you’re officially registered or not, we’ll be doing the Open workouts in class. And of course, there will be appropriate modification levels for you. So if you’re not registered, it will be just another workout. Eezy peezy.
BUT WHAT IF I DO REGISTER, THEN WHAT DOES MY WORKOUT LOOK LIKE?
Once again, not much changes. We will be doing the workouts in class and a coach will help you pick the appropriate workout level. The only difference is that you will be assigned a fellow member to be your “judge”. Their job is to help you by counting reps, making sure you’re hitting movement standards, and validating your final score. Only difference from last year, is that you can only be “judged” at 7:30a Open Gym, 9:30a + 5:30p ONLY classes only.
You just have to remember to post your score to the Open portal (more on that below).
HOW TO SIGN UP:
Registration is now open and the cost to enter is $20. When asked to identify your “affiliate” simply search for and select Daybreak CrossFit at 526 Boston Post Rd, Wayland.
OKAY, I’M SIGNED UP! WHAT NOW?
The fun begins with the first workout announcement at 3:00pm ET on Thursday, February 16 followed by an additional workout announcement on the following two Thursdays. These workouts will then be your class workout on each Friday (more on this later). The first workout will be called 23.1 (short for the year 2023 and the 1st WOD of the Open).
WHEN TO WOD:
We will program each week’s Open WOD as our class workout on Friday. This is when you should plan to complete your workout, and anyone needing an official score must workout at 7:30a, 9:30a or 5:30p Classes (NOT during any other class time.) Once you have that score, you have until the following Monday at 8pm ET to officially submit your score on the CrossFit Games website. If you don’t think you can make it in to do the WOD on the 3 Fridays below, probably better to save yourself that 20 bucks. 🙂 We can’t guarantee that we’ll able to accommodate make-up WODs or do-over WODs over the weekend.
- Open WOD 23.1 – Announced 3pm ET on Thursday, February 16. WOD will be conducted during classes on Friday, February 17.
- Open WOD 23.2 – Announced on February 23, WOD on Friday, February 24.
- Open WOD 23.3 – Announced on March 2, WOD on Friday, March 3.
Also, keep in mind if you’re traveling, you can drop in at other CrossFit affiliates to complete the workout and receive an official score… just be sure to contact the gym to see if they are hosting other athletes.
SUBMIT YOUR SCORE:
All scores must be submitted by YOU by 8:00pm ET on the Monday following the announcement. You’ll do this through the Open profile you created at the link above. Or on the CROSSFIT MOBILE APP available in your app store.
SEE HOW YOU STACK UP “AGAINST THE WORLD”:
Daybreak will be notified of your score submission, at which time we will validate your score and it will be posted to the WORLDWIDE LEADERBOARD. From this leaderboard you can sort by your age group, your region, your state, your gender, etc. You can even check out the DAYBREAK LEADERBOARD or create your very own custom leaderboard.
We’re not going to lie… we love to leaderboard.
IN THE END, WE GET A LITTLE NERVOUS, WE HAVE FUN, AND WE BASK IN THE GLORY OF PUSHING OURSELVES JUST A BIT OUT OF THAT COMFORT ZONE:
There are no prizes, no champions, no last places. We are in this together as a community, and we’ll be encouraging each other to #pursuebetter throughout these 3 weeks no matter the age, ability or tenure of our members. And maybe, just maybe, if you can sneak into the top 10% of your division… you might have the pleasure of suffering in the quarterfinal round of the CrossFit Games! Best of luck to all competing!
WOD: Mon 02.06.2023 “Tread Water”
NEWS
- The 2023 CrossFit Open: Starts next week! 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 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- 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!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Tread Water”
2K Row
150 Double Unders
10 Rounds of “Cindy”
1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats
1500 Meter Row
50 Attempts
10 Rounds of “Cindy”
1 Round Cindy:
3 Pull Ups
6 Push Ups
9 Squats
1K Row
200 Double Unders
7 Rounds of “Cindy”
1 Round Cindy:
3 Ring Rows
6 Push Ups
9 Squats
WOD GUIDANCE & GOALS
Get ready to work! The 2k row will take anywhere between 7-10 minutes. If you know the row will take you longer than 10 minutes, scale down by 500 meters. The double unders will take around 3 minutes. If you reach 5 minutes, move on. Ten rounds of “Cindy” (1 round = 5 pull ups, 10 push ups, 15 squats), every round will take :60-:90 to complete. Scale reps or the movement to keep every round within the mentioned time domain. Target 25 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
1 Mile Run
100 Jumping Jacks
10 Rounds of:
5 Push Ups
10 Sit Ups
15 Squats
ENDURANCE
1 mile time trial
WOD: Sun 02.05.2022 “Stumble”
WOD
“Stumble”
EMOM 28
1 – 200 Meter Run
2 – 10 Sit to Stands
3 – 10 DB Push Press
4 – 20 Hollow Rocks
Weight: 50/35
EMOM 28
1 – 150 Meter Run
2 – 10 Elevated Sit to Stands
3 – 10 DB Push Press
4 – 20 Tuck Rocks
Weight: 35/20
EMOM 28
1 – 100 Meter Run
2 – 7 Elevated Sit to Stands
3 – 7 DB Push Press
4 – 20 Deadbugs
Weight: 25/15
WOD GUIDANCE & GOALS
Get ready to Grind! The 200 meter run will take the entire minute. Expect to be coming through the door right at 3,2,1 go for the sit to stands. Each sit to stand takes around :03-:04 to complete, so scale the reps to fit them in under :45. Choose a weight for the push press that you may have to put down at rep 5 or 6, then complete the set. Complete each EMOM with 20 hollow or tuck rocks. These will get spicy and you may have to break them in to 10 and 10 reps.
Post Mods to Comments.
WOD: Sat 02.04.2023 “Die Alone”
WOD
“Die Alone”
40 Cal Bike
40 Deadlifts
4 Rope Climbs
30 Cal Bike
30 Hang Power Cleans
3 Rope Climbs
20 Cal Bike
20 Front Squats
2 Rope Climbs
Weight: 135/95
30 Cal Bike
40 Deadlifts
8 Strict Pull Ups
30 Cal Bike
30 Hang Power Cleans
8 Strict Pull Ups
10 Cal Bike
20 Front Squats
4 Strict Pull Ups
Weight: 115/75
20 Cal Bike
30 Deadlifts
8 Ring Rows
15 Cal Bike
20 Hang Power Cleans
6 Ring Rows
10 Cal Bike
10 Front Squats
4 Ring Rows
Weight: 75/55
WOD GUIDANCE & GOALS
From the start, keep a moderate pace the entire workout. On the bike hold 55+ rpms, which allows you to complete every 10 calories in 1 minute or less. Choose a weight for the deadlifts that you can string together for at least 15-20 reps before having to break. Then fly up the rope (:60) taking one or two breaths between reps. For the 30 hang power cleans, try to use the same weight that you did for the deadlifts. Break hang cleans into sets of 5-10 to manage your grip for later rope climbs. Again, move quickly on the rope. For the last round of 20 front squats, complete them in two sets of 10 or if you’re an animal try for one giant set of 20 reps! Target 20 minutes.
Post Time to Comments.
WOD: Fri 02.03.2023 “Jumpy”
WOD
“Jumpy”
AMRAP 16
16 Box Jumps
16 Knees to Elbow
Height: 24/20
AMRAP 16
16 Box Step Ups
16 Knee Ups
Height: 24″
AMRAP 16
16 Box Step Ups
16 Sit Ups
Height: 20″
WOD GUIDANCE & GOALS
Get ready for a lot of rounds! Each box jump (with a step down) takes around :03-:04 to complete. Use the step down to manage your pace and breath, and complete them in :45-:60. Break up the knees to elbow into four sets of four on the very first round. This will help to manage your grip and hip flexors. The knees to elbow will take around the same amount of time as the box jumps, until later rounds where you may have to break them up even more. When you get back to the box, OVER JUMP your first box jump. Your hip flexors will be SO taxed from pulling your legs up that jumping will be difficult. Target 6 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 16
16 Box Jumps
16 Tuck Ups
ENDURANCE
4 miles, every mile start with :45 hard drive
WOD: Thu 02.02.2023 Push Jerk + “No Excuses”
WOD
Push Jerk
5×5, across at 70-75%
5 Rounds
15 Russian Kettlebell Swings
10 Kettlebell Lunges
Push Jerk
5×5, across at 70-75%
5 Rounds
15 Russian Kettlebell Swings
10 Kettlebell Lunges
Push Jerk
5×5, across at 70-75%
5 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
WOD GUIDANCE & GOALS
Coaches will take you through a technique breakdown of the push jerk, which you’ll take from the lifting racks. Your focus today will be the “PUNCH UNDER.” Once the bar Is weightless, you’re actively punch under the bar to an extended elbow and shoulder position. THEN, you’ll stand the bar up overhead to finish the movement. Stay at a moderate weight to practice mechanics.
HOME WOD
AMRAP 10
20 Sit Ups
20 Squats
ENDURANCE
Rest
WOD: Wed 02.01.2023 “Angie”
WOD
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
75 Pull Ups
75 Push Ups
75 Sit Ups
75 Squats
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats
WOD GUIDANCE & GOALS
100?! Yes, 100 reps of all four bodyweight movements. You must complete ALL of the pull ups before moving to the push ups, and ALL of the push ups before moving to sit ups, etc. If 100 reps sounds like too many of one movement, SCALE! For the pull ups and push ups, chip away at small manageable sets with short breaks. Do the sit ups in big sets (maybe even one continuous set) and squats move through at a steady pace. Target 20 minutes
Post Time to Comments. Compare Scores HERE.
HOME WOD
100 Push Ups
100 Sit Ups
100 Squats
ENDURANCE
5K
WOD: Tue 01.31.2023 “Row”
NEWS
- NUTRITION RESET ENDS SUN 2/5!! Get your points into Triib!!
- WEEK 4 BONUS: Meditate for 5 minutes or more, daily. If you’ve never mediated or aren’t sure where to start, try apps like headspace or calm
WOD
Row
3 x EMOM 10
6 Strokes
Rest 1 Minute
*10 damper
3 x EMOM 10
6 Strokes
Rest 1 Minute
*8 damper
3 x EMOM 10
6 Strokes
Rest 1 Minute
*6 damper
WOD GUIDANCE & GOALS
This. Is. Cool! On the minute, you’ll do 6 strokes on the erg at a 19 stroke rate, and the damper will be set to a ten! At the end of every EMOM 10, you’ll take a 1 minute rest and record your total meters. This will become more of a strength workout but on a rower!
Courtesy of TheTrainingPlan
Post Total Meters to Comments. Compare Scores HERE.
HOME WOD
EMOM 10
100m run
ENDURANCE
Rest