WOD: Sat 01.22.2022 “Open Mash Up”
NEWS
- FREE CLINIC TODAY at 10a: Beginner Pull Ups! Are you looking for a program to help you get that first pull up? This clinic is for you! Plus you’ll get a head start to the specialty clinic on the 5th. Sign up on Triib
WOD
“Open Mash Up”
AMRAP 7
up ladder by 3 reps
Dumbbell Thruster
Toes to Bar
Rest 3 Minutes
AMRAP 7
30 Double Unders
10 Power Snatch
Weight: 50/35, 75/55
AMRAP 7
up ladder by 3 reps
Dumbbell Thruster
Knee Ups
Rest 3 Minutes
AMRAP 7
10 Attempts
10 Power Snatch
Weight: 35/20, 55/35
AMRAP 7
up ladder by 3 reps
Dumbbell Thruster
Leg Lifts
Rest 3 Minutes
AMRAP 7
50 Single Unders
10 Hang Power Snatch
Weight: 25/15, 55/35
WOD GUIDANCE & GOALS
TWO amraps?! Heck yes! For the first AMRAP 7, try to do the thrusters and toes to bar unbroken for as long as possible. Once you feel like you need to break the thrusters, try to get more than half of the reps before putting down the dumbbells. Once you need to break the toes to bar, break into smaller sets and take quick breaks. Target the round of 15 reps. For the second AMRAP, do the double unders (:30-:45) and snatches unbroken for as long as possible. Target 5+ rounds.
Post Rounds for Both Couplets to Comments.
WOD: Fri 01.21. 2022 “Rowing Tosh”
NEWS
- FREE CLINIC SAT 1/22 at 10a: Beginner Pull Ups! Are you looking for a program to help you get that first pull up? This clinic is for you! Plus you’ll get a head start to the specialty clinic on the 5th. Sign up on Triib
WOD
“Rowing Tosh”
With a Partner
3 Rounds Each
250-500-750 Meter Row
With a Partner
3 Rounds Each
250-500-750 Meter Row
With a Partner
3 Rounds Each
200-400-600 Meter Row
WOD GUIDANCE & GOALS
Grab a buddy and buckle up cuz you’re in for a fun one! Here’s how you’re going to attack this workout, Partner 1 completes the 250m, then partner 2 will do the same. Partner one then moves to 500m, followed by partner 2. Then 750m for both athletes. Repeat this process two more times. Target 40 minutes
Post Time to Comments. Compare Scores HERE.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
3 Rounds Each
200-400-600 Meter Run
*equal rest
WOD: Thu 01.20.2022 “DB Linda with a Twist”
NEWS
- FREE CLINIC SAT 1/22 at 10a: Beginner Pull Ups! Are you looking for a program to help you get that first pull up? This clinic is for you! Plus you’ll get a head start to the specialty clinic on the 5th. Sign up on Triib
WOD
“DB Linda With a Twist”
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike
Weight: 50/35
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike
Weight: 35/20
8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike
Weight: 25/15
WOD GUIDANCE & GOALS
Choose dumbbells that feel heavy! The deadlifts will be the easiest lift. Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time we did hang power cleans which tend to be a bit easier than squat. Complete each round with a sprint on the bike! Target 15 Minutes.
Post Time to Comments. Compare DB Linda HERE.
HOME WOD
10-9-8-7-6-5-4-3-2-1
Glutei Bridge
Push Up
Squat
200 Meter Run
ENDURANCE
Rest
WOD: Wed 01.19.2022 “Super Talented”
NEWS
- FREE CLINIC SAT 1/22 at 10a: Beginner Pull Ups! Are you looking for a program to help you get that first pull up? This clinic is for you! Plus you’ll get a head start to the specialty clinic on the 5th. Sign up on Triib tomorrow at 10a
WOD
“Super Talented”
AMRAP 20
10 Russian Kettlebell Swings
10 Strict Pull Ups
10 Strict Handstand Push Ups
10 Russian Kettlebell Swings
10 Strict Ring Dips
Weight: 70/53
AMRAP 20
10 Russian Kettlebell Swings
10 Strict Banded Pull Ups
10 Abmat Handstand Push Ups
10 Russian Kettlebell Swings
10 Strict Banded Ring Dips
Weight: 53/35
AMRAP 20
10 Russian Kettlebell Swings
10 Ring Row
10 Bench Handstand Push Ups
10 Russian Kettlebell Swings
10 Bench/Box Dips
Weight: 35/26
WOD GUIDANCE & GOALS
Strict gymnastics! Choose the heavier kettlebell today, the one that is outside your comfort zone, and use today’s amrap to get comfortable swinging it. For the strict gymnastics movements, purposefully break each set into smaller, manageable sets to minimize rest. Do sets of 6 and 4, and as the amrap progresses do sets of 2 to 3 if needed. Target 6 rounds.
Post Rounds to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
3 Round
800m moderate, rest :15
400m easy
300 hard, rest :60
200 hard, rest :60
100 hard, rest :60
EVENT: GYMNASTICS CLNIC with DAN TRAINOR
THE CLINIC
Daybreak CrossFit is pleased to host Coach Dan Trainor (former D1 gymnast and Junior National Team member) for a very special GYMNASTICS CLINIC. This two session clinic is for ALL SKILL LEVELS! There is no prerequisite to attend. From CrossFit beginners to skilled veterans, Dan will provide very focused education and training on foundational gymnastics movements. Coach Dan steps through progressions and runs his students through ability-appropriate drills. Each student will also have the chance to take what they’ve learned and put it into motion under Dan’s watchful eye. Dan will lead a warm up at the beginning of each session, and will hang around after the session to answer your individual questions.
SESSION 1:
The first session will cover Pull Ups (chin over, chest to bar, kipping and butterfly), and Toes to Bar.
SESSION 2:
The second session will cover Ring Muscle Ups and Handstand Push Ups.
Who is Dan?
Dan is a former Division 1 gymnast from William and Mary, and former Junior National Team member. Dan competed for the National Pro Grid League as a gymnastics specialist in 2016, and in 2017 he competed at the CrossFit Games on team Reebok CrossFit Back Bay. Dan has coached gymnastics for 15 years, toddlers through adults, and levels beginner through junior elite. Dan was also a frequent gymnastics coach at the popular Power Monkey Camps under Dave Durante.
THE DETAILS
WHEN: Saturday, February 5
- Session 1 (Pull-ups, Toes-to-Bars): 10:00-11:30a
- Session 2 (Muscle-Ups, Handstand Push-ups): 12:00-1:30p
WHO: Daybreak and Non-Daybreak Members of ALL LEVELS!
WHERE: Daybreak CrossFit, 526 Boston Post Rd, Wayland, MA
HOW TO SIGN UP:
COST: $50 for one session; $100 for both
WOD: Tue 01.18.2022 Push Press + Back Lunges
NEWS
- BONUS POINTS: 250 Wall Balls
- FREE CLINIC SAT 1/22: Beginner Pull Ups! Learn how to work toward your first pull ups, and proper kipping technique. Sign up on Triib.
WOD
5×3 across
at 110% 1 rep max press
3 x 6/6
at 40-50% 1 rep max back squat
5×3 across
at 110% 1 rep max press
3 x 6/6
at 40-50% 1 rep max back squat
5×3 across
at 110% 1 rep max press
3 x 6/6
at 40-50% 1 rep max back squat
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 110% of your 1 rep max PRESS (no legs) for the push press sets. Sets should feel heavy by the third rep, however you should not fail any sets. For the back rack lunges, you’ll perform six lunges on one side, then six on the other side. Focus on driving through your front leg. The weight should feel moderately heavy.
HOME WOD
Tabata Push Ups
Tabata Jumping Lunges
ENDURANCE
Rest
WOD: Mon 01.17.2022 “Behind Here”
NEWS
- TODAY: No 5:30a or 6p classes
- BONUS POINTS WK 3: 250 Wall Balls
WOD
“Behind Here”
6 Rounds
9 Clean + Jerks
9 Burpee Box Jumps
45 Double Unders
Weight: 115/75
Height: 24/20
6 Rounds
9 Clean + Jerks
9 Burpee Box Jumps
15 Attempts
Weight: 95/65
Height: 20″
6 Rounds
9 Clean + Jerks
9 Burpee Box Step Ups
60 Single Unders
Weight: 75/55
Height: 24/20
WOD GUIDANCE & GOALS
Classic CrossFit triplet! Choose a weight for the clean and jerks that feels light. You may start with straight sets, but then break 5/4 or 6/3. Find a steady pace on the burpee box jumps. The step down can be used to catch your breath before the double unders. Try for unbroken or big sets of double unders, taking no more than :45-1:15 to complete. Target 15 minutes.
Courtesy of Speal
Post Time to Comments.
HOME WOD
6 Rounds
9 V-Ups
9 Burpee Box Jumps
45 Jumping Jacks
ENDURANCE
7 Rounds
2:00on/1:00 easy/:30 hard
walk :30
WOD: Sun 01.16.2022 “Be the Example”
NEWS
- TOMORROW Mon 1/17: No 5:30 or 6p classes
WOD
“Be The Example”
AMRAP 20
100 Sit Ups
1 Mile Run
AMRAP 20
100 Sit Ups
1 Mile Run
AMRAP 20
75 Sit Ups
800 Meter Run
WOD GUIDANCE & GOALS
Can you get two rounds? YES! For the first set of sit ups, do one continuous set at a moderate pace. As soon as you finish, complete the first mile just under your 1 mile PR pace. So, FAST but NOT all out, more like 80% effort. Use the second set of sit ups to recover from the mile. The first 20-30 reps, go slow, then start to pick up your pace. Complete the 100 reps, and PUSH that next mile!
Post Rounds/Reps to Comments.
WOD: Sat 01.15.2022 “Deployed”
NEWS
- MONDAY 1/17: No 5:30a or 6p classes
WOD
“Deployed”
Back Squat
4×6, across at 70%
4 Rounds
21 Box Jumps
15 Hang Power Cleans
9 Back Squats
Weight: 95/65
Back Squat
4×6, across at 70%
4 Rounds
21 Box Jumps
15 Hang Power Cleans
9 Back Squats
Weight: 75/55
Back Squat
4×6, across at 70%
4 Rounds
15 Step Ups
12 Hang Power Cleans
9 Back Squats
Weight: 55/35
WOD GUIDANCE & GOALS
Weekend Weightlifting! From the racks, coaches will help you build to 70% of your 1 rep max for all four sets of six reps. Seventy percent should feel on the lighter side, and if asked you could do nine reps without fail. For the metcon, find a steady pace for the box jumps (take minimal or no rest), then right to the barbell for at least 10 reps unbroken before a brief rest. Complete the set and immediately place the barbell on your back for all 9 back squats. Target 10 minutes.
Post Weight + Time to Comments.
WOD: Fri 01.14.2022 “Like an Animal”
NEWS
- MONDAY 1/17: No 5:30a or 6p classes
WOD
“Like an Animal”
12 Deadlifts
8 Handstand Push Ups
4 Bar Muscle Ups
12 Deadlifts
8 Abmat Handstand Push Ups
4 Chest to Bar
12 Deadlifts
8 DB Press
4 Strict Pull Ups
WOD GUIDANCE & GOALS
Move through the deadlifts, handstand push ups and bar muscle ups as fast as possible, to have at least :30 of rest before the next round. The deadlifts should be unbroken at least the first round, and will take :15-:30. The handstand push ups (strict or kipping) may start unbroken then do sets of 4/4. The handstands will take anywhere between :20-:30. And the bar muscle ups (or upper body pulling movement), do as many as possible unbroken or fast singles. They will take :20-:40. Target :90-2:30 per round.
Post Intervals to Comments. Compare Scores HERE.
HOME WOD
On the 3 Minute for 7 Rounds
12 Jumping Good Mornings
8 Push Ups
400 Meter Run
ENDURANCE
10 Rounds
10 Broad Jumps
300 Meter Run
Rest 3 Minutes