WOD: Wed 03.09.2022 “Gwen”
NEWS
- FRIDAY NIGHT LIGHTS:
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker. Post workout we’ll celebrate the end of the Open with Tacos!
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us NEXT Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Gwen”
Gwen
15-12-9
Unbroken Clean+Jerks
3×5 at 80%
Gwen
15-12-9
Unbroken Clean+Jerks
3×5 at 80%
Gwen
15-12-9
Unbroken Clean+Jerks
3×5 at 80%
WOD GUIDANCE & GOALS
HEAVY DAY but there’s a little twist to the clean and jerks. Build up to 65-75% of your 1 rep max clean and jerk. When you’re ready, do 15 reps without pausing/breaking, then take as long as you need (suggested 2-3 minutes) before executing the set of 12 then the set of 9. It’s better to go on the heavier side and not complete the reps than to go too light and feel like you could have done more. Then from the racks, coaches will help you build to eight percent of your 1 rep max front squat, and you’ll do three sets of 5 reps at that weight. You should have no failed sets but the weight should feel HEAVY reps 3-5.
Post Weights to Comments. Compare Scores HERE.
HOME WOD
50 sit to stands
100 l-leg v-ups
100 jumping lunges
50 superman rocks
ENDURANCE
10 Rounds
:30 sprint, :60 jog
WOD: Tue 03.08.2022 “Togetherness”
NEWS
- FRIDAY NIGHT LIGHTS:
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker. Post workout we’ll celebrate the end of the Open with Tacos!
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us NEXT Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Togetherness”
10 Rounds
10 Wall Balls
10 Toes to Bar
10 Dumbbell Step Ups, 20″
10 Chest to Bars
Weight: 20/14, 50/35
10 Rounds
10 Wall Balls
10 Pike Ups
10 Dumbbell Step Ups, 20″
10 Pull Ups
Weight: 14/10, 35/20
7 Rounds
10 Wall Balls
10 Leg Lifts
10 Dumbbell Step Ups, 20″
10 Ring Rows
Weight: 10/6, 25/15
WOD GUIDANCE & GOALS
Try to keep each movement unbroken as long as possible. The wall balls will take :20, the toes to bar :20-:30, the step ups :30-:40 and the chest to bar :20-:30. Keep transitions between movements fast! Target 15-20 minutes.
Post Time to Comments.
HOME WOD
10 Rounds
10 Squats
10 Leg Lifts
10 Step Ups
10 Push Ups
ENDURANCE
Rest
WOD: Mon 03.07.2022 “Industry Baby”
NEWS
- FRIDAY NIGHT LIGHTS:
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker. Post workout we’ll celebrate the end of the Open with Tacos!
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us NEXT Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Industry Baby”
AMRAP 18
300 Meter Row
15 Power Snatch
Weight: 75/55
AMRAP 18
300 Meter Row
15 Power Snatch
Weight: 55/35
AMRAP 18
200 Meter Row
15 Hang Power Snatch
Weight: 55/35
WOD GUIDANCE & GOALS
Simple yet Effective! Row at a moderate pace, completing the meters in :90-2:00. Choose a weight for the snatches that feels light and you can do 10-15 consecutive reps (around :60). Target 5+ Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 18
300 Meter Run
15 Squats
15 Push Ups
ENDURANCE
AMRAP 18
300 Meter Run
rest :60
WOD: Sun 03.06.2022 “Outside In”
NEWS
- FRIDAY NIGHT LIGHTS: Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker. Post workout we’ll celebrate the end of the Open with Tacos!
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us NEXT Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Outside In”
AMRAP 20
800 Meter Run
40 Double Unders
20 Hollow Rocks
AMRAP 20
800 Meter Run
12 Attempts
20 Hollow Rocks
AMRAP 20
600 Meter Run
60 Single Unders
20 Tucked Rocks
WOD GUIDANCE & GOALS
When you see a longer AMRAP, like today, think about practicing a skill, a new movement and/or pushing your thresholds. For example, if running is your weakness (something you’d typically scale) today run the 800 meters and push your pace. Do double under attempts instead of defaulting to single unders, and fight to do your hollow rocks in one set. Target 3+ rounds.
Post Rounds to Comments.
WOD: Sat 03.05.2022 “Sparks Fly”
NEWS
- FRIDAY NIGHT LIGHTS: Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker. Post workout we’ll celebrate the end of the Open with Tacos!
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us NEXT Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Sparks Fly”
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 135/95
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 115/75
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 75/55
WOD GUIDANCE & GOALS
ALL the BARBELL!! Choose a weight for the complex that you can complete all four movements unbroken! Rounds should take :60-:90, so you have an equal work to rest ratio.
Post Intervals to Comments. Compare Scores HERE.
WOD: Fri 03.04.2022 “Open 22.2”
NEWS
- FRIDAY NIGHT LIGHTS: Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
- TODAY 3/4: TV/Movie Character – dress as your favorite character from any show, movie, series, etc.
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Open 22.2”
1-2-3-…-8-9-10-9-8-…3-2-1
Deadlifts
Bar Facing Burpees
Weight: 225/155
1-2-3-…-8-9-10-9-8-…3-2-1
Deadlifts
Bar Facing Burpees
Weight: 185/125
1-2-3-…-8-9-10-9-8-…3-2-1
Deadlifts
Bar Facing Burpees
Weight: 135/95
WOD GUIDANCE & GOALS
This workout is SNEAKY and is going to LIGHT UP your posterior! You’ll start with one deadlift, then one bar facing burpee (you do not have to do a two foot take off), then 2 reps of each, then three and so on, until you reach 10 reps. You’ll then start working your way back down to one, and you only have 10 minutes to do it! Do NOT go guns blazing on reps 1 through 5. Deliberately set your back for every set of deadlifts, and find a steady pace on the burpees that you can maintain. To save your posterior, start breaking up the deadlifts around reps 6 and 6. The last 3 minutes pick up your pace on the burpees. Target getting to the sets of 10 deadlifts and 10 burpees.
Post Reps to Comments.
WOD: Thu 03.03.2020 “Need to Know”
NEWS
- FRIDAY NIGHT LIGHTS: Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
- TOMORROW 3/4: TV/Movie Character – dress as your favorite character from any show, movie, series, etc.
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Need to Know”
Squat Snatch
7×2, across at 80%
4 Rounds
4 Hang Squat Snatch
8 Overhead Squats
200 Meter Run
Squat Snatch
7×2, across at 80%
4 Rounds
4 Hang Squat Snatch
8 Overhead Squats
200 Meter Run
Squat Snatch
7×2, across at 80%
4 Rounds
3 Hang Squat Snatch
6 Overhead Squats
200 Meter Run
WOD GUIDANCE & GOALS
HEAVY/TECHNIQUE DAY! This is your opportunity to perfect your mechanics. Coaches will help you build to a moderately heavy weight for 7 sets of 2 reps (not touch and go). Only use a heavier weight if your movement is on point.
Post Weight + Time to Comments.
HOME WOD
4×4 Mt.Climber Push Ups
8 Sit to Stands
200 Meter Run
ENDURANCE
Rest
WOD: Wed 03.02.2022 “Heat Wave”
NEWS
- FRIDAY NIGHT LIGHTS: Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
- Friday 3/4: TV/Movie Character – dress as your favorite character from any show, movie, series, etc.
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Heat Wave”
10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike
Weight: 95/65
10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Pike Ups
Max Calorie Bike
Weight: 75/55
10 Rounds
:90 on/:90 off
6 Hang Power Cleans
6 Burpees
6 Leg Lifts
Max Calorie Bike
Weight: 55/35
WOD GUIDANCE & GOALS
SPRINT time! Choose a LIGHT weight for the hang power cleans, and complete them unbroken every round. Drop right into 8 fast burpees, then try to complete the toes to bar unbroken for as long as possible. In the remaining time (:30 or so) bike as many calories as possible! Record your total calories.
Post Total Cals to Comments.
HOME WOD
10 Rounds
:90 on/:90 off
8 Jumping Lunges
8 Burpees
8 V-Ups
Max Meter Run
ENDURANCE
20 x 10 jumping lunges + 100m sprint
WOD: Tue 03.01.2022 “Ghost”
NEWS
- FRIDAY NIGHT LIGHTS: Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
- Friday 3/4: TV/Movie Character – dress as your favorite character from any show, movie, series, etc.
- Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker
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!
- FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us Saturday 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details
WOD
“Ghost”
50/35 Calorie Row
50 Wall Balls
Then
21-15-9
Deadlift
20 Meter Handstand Walk
Then
50 Wall Balls
50/35 Calorie Row
Weight: 20/14, 225/155
40/30 Calorie Row
40 Wall Balls
Then
21-15-9
Deadlift
5 Wall Walks
Then
40 Wall Balls
40/30 Calorie Row
Weight: 14/10, 135/95
30/25 Calorie Row
30 Wall Balls
Then
21-15-9
Deadlift
20 Meter Bear Crawl
Then
30 Wall Balls
30/25 Calorie Row
Weight: 10/6, 115/75
WOD GUIDANCE & GOALS
Buckle up! Target 3 minutes for the row, and break wall balls into 20/15/15 reps (or 15/15/10/10). You’ll then complete the couplet of deadlifts (at least 10 reps before having to break) and handstand walking. The couplet will take around 10 minutes, and then it’s back to the wall balls and row. Push the last row! Target 20 minutes.
Courtesy of Training Plan
Post Time to Comments.
HOME WOD
400 Meter Run
50 Squats
Then
21-15-9
Jumping Good Mornign
20 Meter Handstand Walk
Then
50 Squats
400 Meter Run
ENDURANCE
Rest
EVENT: Fundraiser for IMPACT Melanoma & Katherine
FROM DAYBREAK
We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Over the last few years, Katherine maintained a rigorous academic schedule while keeping her Daybreak fitness on… all while undergoing surgeries and immunotherapy treatments for her own melanoma.
In true Katherine fashion, she endured it all with a smile, a TON of jokes, and one-of-a-kind dance moves.
Katherine is now passionate about raising awareness about the dangers of skin cancer and how important it is to protect ourselves from the sun and be diligent about scheduling yearly dermatology appointments.
A MESSAGE FROM KATHERINE
“I am THRILLED to announce that I will be running the 126th Boston Marathon to raise money for IMPACT Melanoma! As many of you know, I was diagnosed with melanoma in October 2019. I was fixated on a stubborn “pimple” on my chin. My frustration with this blemish led me to return to the dermatologist and have them remove the lesion. Since no one was particularly worried about the pathology, I was confused as to why my doctor personally called me a week later on Saturday evening. I learned that the lesion on my chin wasn’t going away with my acne medication because it was melanoma.
I’ve undergone 4 surgeries on my chin, a lymph node biopsy, 17 rounds of immunotherapy through a clinical trial, have skin checks every 3 months, scans every 6 months, and now constantly embarrass my friends and family with my sun protective hats.
I’ve wanted to run the Boston Marathon for as long as I can remember. IMPACT Melanoma is a non-profit organization that emphasizes the importance of educating individuals about the dangers of sun exposure and importance of skin cancer surveillance. This is what I’ve been striving to do with friends, family and would like to continue in my future practice as (hopefully!) a dermatology physician assistant. Melanoma can happen to anyone, and can be devastating. Running has been an outlet for me amidst a chaotic two years, and I hope you can help me reach my fundraising goals for an organization that is so important to me. Thank you for your contribution!”
THE DETAILS
WHEN: Saturday, March 12th at the 7a, 8a and 9a classes
WHO: EVERYONE! Daybreak and Non-Daybreak members are welcome.
WHERE: 526 Boston Post Rd (Rear of Building), Wayland MA
HOW:
Daybreak Members please RSVP for class on Triib (you know the drill).
Non-Members please complete a waiver HERE and show up to any class Saturday morning.
THE WORKOUT: The workout will be challenging but also beginner-friendly… no prior CrossFit experience is necessary!
COST: While any size contribution is appreciated, Daybreak encourages a $20 donation. All donations can be made directly to Katherine’s Fundraising Page.