WOD: Sun 09.26.2021 “Shoelaces”
WOD
“Shoelaces”
15 Calorie Row, Rest :15
200 Meter Run, Rest :30
12 Calorie Row, Rest :15
200 Meter Run, Rest :30
15 Calorie Row, Rest :15
200 Meter Run, Rest :30
WOD GUIDANCE & GOALS
Holy heck that’s a lot of cardio! Complete the row in :60, then take a :15 break. Run the 200 in :45-:60, then rest :30. Try to stay consistent from round to round. Target sub 45 min.
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WOD: Sat 09.25.2021 “The Set Up”
NEWS
- OCTOBER CLINIC: Martha Theirl, DPT, will be here Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk before Thursday, September 30th.
WOD
“The Set Up”
AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Toes to Bar
Weight: 50/35
AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Knee Ups
Weight: 35/20
AMRAP 20
20 Dumbbell Snatches
20′ Front Rack Walking Lunge
20 Dumbbell Step Ups, 20″
20 Leg Lifts
WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can move the dumbbell for 20 reps unbroken (alternating arms). Use that same dumbbell to overhead walking lunge 20 feet, using either arm, and then use it for the step ups. Complete a round with 20 toes to bar, breaking every 5-10 reps. Each round will take about 4 minutes. Target 4-5 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
20 Frog Jumps
20′ Walking Lunge
20 Step Ups, 24″
20 V-Ups
ENDURANCE
Rest
WOD: Fri 09.24.2021 “Real World”
NEWS
- OCTOBER CLINIC: Martha Theirl, DPT, will be here Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk before Thursday, September 30th.
WOD
“Real World”
AMRAP 18
21 Calorie Bike
21 Box Jumps
21 Wall Balls
Height: 24″
Weight: 20/14
AMRAP 18
18 Calorie Bike
21 Box Jumps
21 Wall Balls
Height: 20″
Weight: 14/10
AMRAP 18
15 Calorie Bike
15 Step Ups
15 Wall Balls
Height: 24″
Weight: 10/6
WOD GUIDANCE & GOALS
Cardio Triplet! Complete the bike calories in less than two minutes, scale calories to meet the time parameter. Over jump your first box jump! Your legs will feel heavy from the bike. Move at a steady pace on the box jump, lowering your heart rate on the step down. Do the wall balls in 11-10 reps. Target 3-4 rounds.
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HOME WOD
AMRAP 18
400 Meter Run
21 Box Jumps
42 Squats
ENDURANCE
Todays workout
WOD: Thu 09.23.2021 “I Go You Go”
NEWS
- OCTOBER CLINIC: Martha Theirl, DPT, will be here Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk before Thursday, September 30th.
WOD
“I Go You Go”
Bench 3×5
*building
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
Bench 3×5
*building
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
Bench 3×5
*building
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
WOD GUIDANCE & GOALS
Heavy day, and it’s BENCH! Coaches will help you work up to 75% of your 1 rep max, and you’ll build by about 5% every set. You’ll then grab a partner and complete the couplet. One person does the first set of burpees AND sit ups, then the second person goes. Continue this pattern until you’ve both completed the last set of 12 reps. Target 12 minutes.
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HOME WOD
12-9-6-3-6-9-12
Burpee
Sit Up
ENDURANCE
Rest
WOD: Wed 09.22.2021 “Transfer”
NEWS
NUTRITION BONUS POINTS: Take a walk, hike, jog, run, bike, skip, anything OUTDOORS with a friend/buddy for 60 minutes. Post proof on social media, tag @daybreakcrossfit, and earn 3 bonus points! You can earn up to 9 points this week (that’s 3 outdoor activities with a friend)!!
WOD
“Transfer”
21 Thrusters
21 Pull Ups
15 Thrusters
15 Chest to Bars
9 Thrusters
9 Bar Muscle Ups
Weight: 95/65, 135/95, 185/135
21 Thrusters
21 Ring Row
15 Thrusters
15 Pull Ups
9 Thrusters
9 Chest To Bars
Weight: 75/55, 95/65, 115/75
21 Thrusters
21 Ring Rows
15 Thrusters
15 Banded Pull Up
9 Thrusters
9 Banded Pull Up
Weight: 55/35, 65/45, 75/55
WOD GUIDANCE & GOALS
Reps decrease while skills and weight increase! Choose a weight for the first set of thrusters that you can do unbroken for 10 reps before resting. The second set you may have to break into sets of 5, and the third set could be sets of 3 reps or even fast singles. The upper-body-pulling gymnastics movements should increase in difficulty from round to round. Target 10 minutes.
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HOME WOD
3 Rounds
21 Lunge+Lunge+Squat
21 Push Ups
ENDURANCE
5 Rounds
2 minutes hard, 1 minute easy
WOD: Tue 09.21.2021 “Friendly”
NEWS
NUTRITION BONUS POINTS: Take a walk, hike, jog, run, bike, skip, anything OUTDOORS with a friend/buddy for 60 minutes. Post proof on social media, tag @daybreakcrossfit, and earn 3 bonus points! You can earn up to 9 points this week (that’s 3 outdoor activities with a friend)!!
WOD
“Friendly”
4 Rounds
500 Meter Row
400 Meter Run
30/20 Calorie Bike
4 Rounds
500 Meter Row
400 Meter Run
25/15 Calorie Bike
4 Rounds
350 Meter Row
300 Meter Run
20/10 Calorie Bike
WOD GUIDANCE & GOALS
Lung Burner! Row, run and bike at a moderate pace, and try to stay consistent from round to round. Each exercise will take around two minutes, scale to fit the time constraint. Target 24 minutes.
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HOME WOD
4 Rounds
400 Meter Run
20 Burpees
ENDURANCE
Rest
WOD: Mon 09.20.2021 “Proper”
NEWS
NUTRITION BONUS POINTS: Take a walk, hike, jog, run, bike, skip, anything OUTDOORS with a friend/buddy for 60 minutes. Post proof on social media, tag @daybreakcrossfit, and earn 3 bonus points! You can earn up to 9 points this week (that’s 3 outdoor activities with a friend)!!
WOD
“Proper”
5 Rounds
5 Deadlift
50 Double Unders
Weight: 315/205
5 Rounds
5 Deadlift
15 Attempts
Weight: 225/155
5 Rounds
5 Deadlift
75 Single Unders
Weight: 185/135
WOD GUIDANCE & GOALS
Your legs aren’t gonna know what hit them! The combo of deadlift and jumping is bizarre. As soon as you’re done with 5 heavy deadlifts, take two to three deep breaths before jumping and shake out your legs at the same time to get them ready to move again. Choose a weight for the deadlifts that you have to break 3-2 or even 2-2-1. Target sub 10 minutes.
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FOUNDATIONS
Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 8 weeks. Ideally, these can be completed after your daily workout in the gym or at home. If you have any questions about how to incorporate our Foundations program into your routine, please reach out to Mel or email us at [email protected].
WEEK 5 of 8
MON
Row
3 rounds
for max meters:
Row 500m at threshold pace
Row 250m at recovery pace
Landmines
Tabata
w/25 or 15# plate on bar
TUE
Snatch
Work up to a max for the day.
Clean and jerk
Work up to a max for the day.
THU
Box Squat
10 rounds
on the :90 seconds
2 Box squat (light and fast)
FRI
GHD Sit Up
100 reps
to parallel or full ROM
*in as few sets as possible
WOD: Sun 09.19.2021 “A Marshmallow World”
WOD
“A Marshmallow World”
10 Rounds
10 Calorie Row
10 In and Outs
10 Calorie Bike
Rest 1 Minute
10 Rounds
10 Calorie Row
10 In and Outs
10 Calorie Bike
Rest 1 Minute
10 Rounds
7 Calorie Row
7 In and Outs
7 Calorie Bike
Rest 1 Minute
WOD GUIDANCE & GOALS
Cardio Mayhem!! The row, in and outs, and the bike, should all take a minute or less per exercise. Record total time. Target sub 40 min.
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WOD: Sat 09.18.2021 “Sweet Child O’Mine”
WOD
“Sweet Child O’Mine”
with a partner
0:00-10:00
60 Burpees
30 Overhead Squats
30 Chest to Bars
10:00-25:00
4 Hang Power Cleans
8 Toes to Bar
12 Wall Balls
25:00-30:00
8 Strict Press
8 Strict Pull Ups
16 Sit Ups
Weight:95/65, 20/14
with a partner
0:00-10:00
60 Burpees
30 Overhead Squats
30 Pull Ups
10:00-25:00
4 Hang Power Cleans
8 Knee Ups
12 Wall Balls
25:00-30:00
8 Strict Press
8 Banded Strict Pull Ups
16 Sit Ups
Weight: 75/55, 14/10
with a partner
0:00-10:00
60 Burpees
30 Front Squats
30 Ring Rows
10:00-25:00
4 Hang Power Cleans
8 Leg Lifts
12 Wall Balls
25:00-30:00
8 Strict Press
8 Ring Rows
16 Sit Ups
Weight: 75/55, 10/6
WOD GUIDANCE & GOALS
Oh man this is a good one! For the first 10 minute interval, you and your partner break up the reps however you’d like. You must finish the burpees before moving to the overhead squats, and squats before the chest to bars. If you finish, rest until the 10 minute mark. At 10 minutes, you and your partner will alternate rounds of the triplet. Get as many rounds as you can in the 15 minute period. The last five minutes, one partner will run 200 meters as the other does the work above. When the person running comes in, they’ll pick up where partner 1 left off. partner 1 will then go for a run. Have fun!
Courtesy of WFSC
Post Time, Rounds + Runs to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
WOD: Fri 09.17.2021 “Breath and Stop”
WOD
“Breath and Stop”
10-9-8-7-6-5-4-3-2-1
Dumbbell Squat Clean
Strict Handstand Push Up
Weight: 50/35
10-9-8-7-6-5-4-3-2-1
Dumbbell Squat Clean
Abmat Handstand Push Up
Weight: 35/20
10-9-8-7-6-5-4-3-2-1
Dumbbell Squat Clean
DB Seated Press
Weight: 25/15
WOD GUIDANCE & GOALS
Good ‘ole complementary movements means this workout is going to get gross!! Choose a weight for the dumbbells that you’ll likely have to break the first set of squat cleans in half. Continue to break up sets until you reach the round of 4 or 5 reps, then try to go unbroken. The handstand push ups are strict, which means they should be more difficult than kipping. If you’re scaling to an abmat or db presses, choose an option that requires you to break the sets in half or more. Target 15 minutes.
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HOME WOD
10-9-8-7-6-5-4-3-2-1
Jumping Squat
Strict Handstand Push Up
ENDURANCE
3 Rounds
400 Meter Run
100 Meter Jog
200 Meter Sprint
100 Meter walk