WOD: Fri 10.15.2021 “Christine”

WOD

“Christine”

METCON

3 Rounds
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20″

MASTERS

3 Rounds
400 Meter Row
12 3/4 Bodyweight Deadlifts
15 Box Jumps, 20″

MOVE

3 Rounds
350 Meter Row
12 1/2 Bodyweight Deadlifts
21 Box Step Ups, 20″

WOD GUIDANCE & GOALS
BENCHMARK DAY! “Christine” is a classic CrossFit workout that we do every so often, to test your fitness level. Row at a moderate pace (1:45-2:10/500m) and immediately set your back and pick up your barbell for all 12 deadlifts. For the box jumps, shake out your legs then OVERJUMP the first rep. For the second round, maintain the same pace on the row, FIGHT to do the deadlifts unbroken (your legs will feel like lead at this point) and again over-jump your first box jump. The last round GO ALL OUT! Target 10-15 minutes.

Compare Scores HERE

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HOME WOD

3 Rounds
400 Meter Run
24 Glutei Bridge
21 Box Jumps, 20″

ENDURANCE

60 minutes for distance

Categories: WOD|15 Comments

WOD

“Fantasy Football”

METCON

STRENGTH
Squat Clean
build to a heavy 2 rep

FOR TIME
AMRAP 10
5 Squat Cleans
10 Toes to Bar

Weight: 205/145

MASTERS

STRENGTH
Squat Clean
build to a heavy 2 rep

FOR TIME
AMRAP 10
5 Squat Cleans
10 Knee Ups

Weight: 155/105

MOVE

STRENGTH
Squat Clean
build to a heavy 2 rep

FOR TIME
AMRAP 10
5 Hang Squat Cleans
10 Leg Lifts

Weight: 115/75

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a heavy 2 rep squat clean. The two reps do NOT have to be touch and go, you may drop from the top, take, a quick reset then go for your next rep. Target 90-95% of your 1 rep max.

For the AMRAP 10, choose 85-90% of your 1 rep max, or a weight you can do for fast singles or doubles. Try to do the toes to bar unbroken for as long as possible or in sets of 5-5. Target 6+ rounds.

Courtesy of CF

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HOME WOD

AMRAP 10
5 Burpees
10 V-Ups

ENDURANCE

Rest

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WOD

“Your Sign”

METCON

STRENGTH
Turkish Get Up
3×5 per side, across
*for quality NOT for time

FOR TIME
2 Rounds
50 Kettlebell Swings
75 Wall Balls

Weight: 70/53, 20/14

MASTERS

STRENGTH
Turkish Get Up
3×5 per side, across
*for quality NOT for time

FOR TIME
2 Rounds
50 Kettlebell Swings
75 Wall Balls

Weight: 53/35, 14/10

MOVE

STRENGTH
Turkish Get Up
3×5 per side, across
*for quality NOT for time

FOR TIME
2 Rounds
30 Kettlebell Swings
50 Wall Balls

Weight: 35/26, 10/6

WOD GUIDANCE & GOALS
NOT for time, but for a moderate weight, coaches will guide you through 5 kettlebellTurkish get-ups per arm. The weight will be limited by your non-dominant arm. If this is your first time doing Turkish get-ups, air on the lighter side.

For the second piece of today’s workout, choose a heavier kettlebell, that you’ll have to break the 50 reps into at least 2-3 sets (30/20 or 25/15/10). Then for the wall balls try to only break 3-4 times (25/25/25 or 20/20/20/15). Target 18 minutes.

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HOME WOD

2 Rounds
50 Jumping Good Mornings
75 Squats

ENDURANCE

10 rounds
:60 run, :30 jog, :30 sprint, :60 rest

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WOD

“Happy + Healthy”

METCON

4 Rounds
24/18 Calorie Bike
16 Knees to Elbow
500 Meter Row
8 Bar Muscle Ups

MASTERS

4 Rounds
18/14 Calorie Bike
16 Knees Up
400 Meter Row
8 Chest to Bars

MOVE

4 Rounds
15/12 Calorie Bike
12 Tuck ups
350 Meter Row
8 Strict Pull Ups

WOD GUIDANCE & GOALS
ALL the rig work! The calorie bike should take around :90-2:00 to complete, target 55+ rpms to meet this time domain. For the knees to elbow, chip away in sets of 4-8 reps. These are a bit harder than toes to bar, do not go to failure. The row will take around the same time as the calorie bike (2:00), then chip away at bar muscle ups in sets of 2-4, or fast singles. Each round will take around 6-7 minutes. Target 28 minutes for the entire workout.

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HOME WOD

4 Rounds
200 Meter Run
16 Tuck Ups
500 Meter Row
8 Supermen

ENDURANCE

Rest

Categories: WOD|19 Comments

NEWS

TODAY:

Columbus/Indigenous Peoples Day (10/11): There will be classes at 6:30a, 8:15a, 4:15 Teens, and 5p ONLY
We have the opportunity to support our LGBTQ+ community through The OutFoundation and Puma. The OutFoundation (which brings wellness, health and fitness to the LGBTQ+ community) is hosting a Burpee-A-Thon (10 minutes max burpees) for National Coming Out Day (10/11). We will do the Burpee-A-Thon as the class workout. Daybreak has a fundraising page HERE. Donate per burpee or make donations if you wish

WOD

“Burpee-A-Thon” + Partner “Open 19.3”

METCON

AMRAP 10
Burpees

AMRAP 10
With a Partner
200′ Overhead Dumbbell Lunge
50 Dumbbell Step Ups, 20″
50 Strict Handstand Push Ups
200′ Handstand Walk

Weight: 50/35

MASTERS

AMRAP 10
Burpees

AMRAP 10
With a Partner
200′ Overhead Dumbbell Lunge
50 Dumbbell Step Ups, 20″
50 Abmat Handstand Push Ups
8 Wall Walks

Weight: 35/20

MOVE

AMRAP 10
Burpees

AMRAP 10
With a Partner
200′ Front Rack Dumbbell Lunge
50 Dumbbell Step Ups, 20″
50 Bench Push Ups
200′ Bear Crawl

Weight: 25/15

WOD GUIDANCE & GOALS
Holy Burpees! There are two ways to attack this workout: 1) do a set number on the minute leaving about :10 remaining in each minute to recover, or 2) find a steady pace and just keep moving. Keep a whiteboard nearby to keep track of reps.

For the second AMRAP 10, you and a partner will divide reps anyway, anyhow. Choose a dumbbell that you can keep overhead for at least 25′ increments. Use the same dumbbell for the step ups, holding it however you’d like except for resting it on your knee. For the handstand push ups, do small manageable sets (3-5 reps) never going to failure, and chip away at the handstand walk. Record total reps, targeting two full rounds.

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Categories: WOD|9 Comments

NEWS

Columbus/Indigenous Peoples Day (10/11): There will be classes at 6:30a, 8:15a, 4:15 Teens, and 5p ONLY
- - TOMORROW Mon 10/11, we have the opportunity to support our LGBTQ+ community through The OutFoundation and Puma. The OutFoundation (which brings wellness, health and fitness to the LGBTQ+ community) is hosting a Burpee-A-Thon (10 minutes max burpees) for National Coming Out Day (10/11). We will do the Burpee-A-Thon as the class workout. Daybreak has a fundraising page HERE. Donate per burpee or make donations if you wish!

WOD

“Rank”

METCON

12 Rounds on the 2:30
:30 Bike for Cals
300 Meter Run

MASTERS

12 Rounds on the 2:30
:30 Bike for Cals
300 Meter Run

MOVE

12 Rounds on the 2:30
:30 Bike for Cals
200 Meter Run

WOD GUIDANCE & GOALS
Cardio City! Bike as many cals as possible in :30, as your total cals by the end of the workout will be your score. Post bike, take your new-born-baby-deer legs for a 50m shake out jog then step on the gas to complete a 300 meter run (1:15). Shoot for :30 of rest before the next interval begins. Record total calories.

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NEWS

Coach James Competes in Powerlifting: Let’s show him some Daybreak support TODAY Saturday 10/9, at METfit in Natick (245 West Central St) at 2:30pm. Best of luck coach!
Columbus/Indigenous Peoples Day (10/11): There will be classes at 6:30a, 8:15a, 4:15 Teens, and 5p ONLY
- On Mon 10/11, we have the opportunity to support our LGBTQ+ community through The OutFoundation and Puma. The OutFoundation (which brings wellness, health and fitness to the LGBTQ+ community) is hosting a Burpee-A-Thon (10 minutes max burpees) for National Coming Out Day (10/11). We will do the Burpee-A-Thon as the class workout. Daybreak has a fundraising page HERE. Donate per burpee or make donations if you wish!

WOD

“Ball Don’t Lie”

METCON

Every 2 Minutes Until 150 Reps are Completed:
18/14 Calorie Row
Max Wall Balls

Weight: 20/14

MASTERS

Every 2 Minutes Until 120 Reps are Completed:
15/12 Calorie Row
Max Wall Balls

Weight: 14/10

MOVE

Every 2 Minutes Until 100 Reps are Completed:
12/9 Calorie Row
Max Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
Wait…didn’t we just do something similar on Wednesday? Why yes, yes we did! However, this time, you’re NOT doing burpees box jump overs and rope climbs, you’re rowing and doing wall balls!! Start by rowing 18/14 cals (around :60) and in the remaining time complete as many wall balls as possible, with the goal of completing 150 total. In the :45 or so you’ll have to do wall balls, give yourself a goal (15-20 reps) that you can maintain every round. Target 20-30 minutes.

Courtesy of CompTrain

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Categories: WOD|10 Comments

NEWS

Coach James Competes in Powerlifting: Let’s show him some Daybreak support TOMORROW Saturday 10/9, at METfit in Natick (245 West Central St) at 2:30pm. Best of luck coach!
Columbus/Indigenous Peoples Day (10/11): There will be classes at 6:30a, 8:15a, 4:15 Teens, and 5p ONLY
- On Mon 10/11, we have the opportunity to support our LGBTQ+ community through The OutFoundation and Puma. The OutFoundation (which brings wellness, health and fitness to the LGBTQ+ community) is hosting a Burpee-A-Thon (10 minutes max burpees) for National Coming Out Day (10/11). We will do the Burpee-A-Thon as the class workout. Daybreak has a fundraising page HERE. Donate per burpee or make donations if you wish!

WOD

“Annie”

METCON

FOR TIME
50-40-30-20-10
Double Unders
Sit Ups

FOR WEIGHT
Push Press
5×4, across
at 110% of your 1 RM Press

MASTERS

FOR TIME
15-12-9-6-3
Attempts
50-40-30-20-10
Sit Ups

FOR WEIGHT
Push Press
5×4, across
at 110% of your 1 RM Press

MOVE

FOR TIME
75-60-45-30-15
Single Unders
25-10-15-10-5
Sit Ups

FOR WEIGHT
Push Press
5×4, across
at 110% of your 1 RM Press

WOD GUIDANCE & GOALS
Benchmark + Heavy Day = BEST DAY EVER! Yes, we’re starting with the metcon. Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10. minutes. Once you’ve cooled down, coaches will help you build to 110% of your 1 rep max press (no legs used in the press, so this movement will be easier utilizing the dip drive) for the 5 sets of 4 push press. Weight will feel moderately heavy, with no failed attempts.

Compare Scores HEREand HERE

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HOME WOD

50-40-30-20-10
Mountain Climbers
Sit Ups

Push Ups
5×15

ENDURANCE

4 rounds
400 meter run
50 squats

Categories: WOD|17 Comments

NEWS

Coach James Competes in Powerlifting: Let’s show him some Daybreak support Saturday 10/9, at METfit in Natick (245 West Central St) at 2:30pm. Best of luck coach!
Columbus/Indigenous Peoples Day (10/11): There will be classes at 6:30a, 8:15a, 4:15 Teens, and 5p ONLY
- On Mon 10/11, we have the opportunity to support our LGBTQ+ community through The OutFoundation and Puma. The OutFoundation (which brings wellness, health and fitness to the LGBTQ+ community) is hosting a Burpee-A-Thon (10 minutes max burpees) for National Coming Out Day (10/11). We will do the Burpee-A-Thon as the class workout. Daybreak has a fundraising page HERE. Donate per burpee or make donations if you wish!

WOD

“Hot One”

METCON

21-15-9
Power Clean
Front Squat
Calorie Bike

Weight: 155/105

MASTERS

21-15-9
Power Clean
Front Squat
Calorie Bike

Weight: 115/75

MOVE

15-12-9
Power Clean
Front Squat
Calorie Bike

Weight: 95/65

WOD GUIDANCE & GOALS
Legs. On. Fire! Choose a weight for the power clean and front squats that you can cycle for sets of 5-6 reps before having to break (moderately heavy.) Break cleans into 2-3 sets, and front squats into two sets. On the bike, try to maintain 60/55 rpms (or 55/50), to chip away at the calories. As the rep scheme decreases, try to move faster, do fewer sets, and push that last set of 9 calories! Target 15 minutes.

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HOME WOD

21-15-9
Burpee
2x Squat
200 Meter Run

ENDURANCE

Rest

Categories: WOD|14 Comments

NEWS

Teens Class: Will now meet from 4:15p-5p on Mondays and Wednesdays
Coach James Competes in Powerlifting: Let’s show him some Daybreak support Saturday 10/9, at METfit in Natick (245 West Central St) at 2:30pm. Best of luck coach!
Columbus/Indigenous Peoples Day (10/11): There will be classes at 6:30a, 8:15a, 4:15 Teens, and 5p ONLY
- On Mon 10/11, we have the opportunity to support our LGBTQ+ community through The OutFoundation and Puma. The OutFoundation (which brings wellness, health and fitness to the LGBTQ+ community) is hosting a Burpee-A-Thon (10 minutes max burpees) for National Coming Out Day (10/11). We will do the Burpee-A-Thon as the class workout. Daybreak has a fundraising page HERE. Donate per burpee or make donations if you wish!

WOD

“Where’s the Money”

METCON

Every 2 Minutes Until 20 Climbs are Completed:
8 Burpee Box Jump Overs
Max Rope Climb
*add 2 burpee box jump overs each new interval

Height: 24/20

MASTERS

Every 2 Minutes Until 20 Climbs are Completed:
6 Burpee Box Jump Overs
Max Rope Climb
*add 2 burpee box jump overs each new interval

Height: 20″

MOVE

Every 2 Minutes Until 20 Climbs are Completed:
6 Burpee Box Step Overs
3 Ring Rows + 3 Strict Knees Up
*add 2 burpee box step overs each new interval

Height: 24″

WOD GUIDANCE & GOALS
Ready, set, MOVE! Facing the box, complete the designated amount of burpees box jump overs as fast as possible, to have ample amount of time to chip away at the rope climbs. The burpee box jump overs will initially take around :30 to complete, then with the addition of 2 reps every round, they’ll take an additional :08-:10. Record total time, and target sub 10 minutes.

Courtesy of MisFit Athletics

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