WOD: Thu 07.08.2021 “With Teeth”
NEWS
- TODAY: Pop-Up FOUNDATIONS class at 9:15a
- SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“With Teeth”
Deadlift
1×10 at 60%
1×8 at 75+80%
1×6 at 85%
1xAMRAP at 90%
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch
Deadlift
1×10 at 60%
1×8 at 75+80%
1×6 at 85%
1xAMRAP at 90%
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch
Deadlift
1×10 at 60%
1×8 at 75+80%
1×6 at 85%
1xAMRAP at 90%
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch
WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to your first working set of 10 deadlifts at 60 percent. If you’re not sure what your 1 rep max is, gauge your weight off of effort on a 1-10 scale. For the metcon, you have one minute at each exercise to complete as many reps as possible. Each calories, lunge, and snatch counts as a rep. Record your grand total. Target 15-12 calories , 20 lunges, and 20 snatches per round.
Post Weight + Reps to Comments.
HOME WOD
Burpees
Reverse Lunges
V-Ups
ENDURANCE
Rest
WOD: Wed 07.07.2021 Run
NEWS
- SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“Run”
with a partner
15 x 300 Meters
on the 2 minute
with a partner
15 x 300 Meters
on the 2 minute
with a partner
15 x 200 Meters
on the 2 minute
WOD GUIDANCE & GOALS
Grab a buddy who runs at the same 5k pace as you and MOTIVATE each other to complete ALL FIFTEEN intervals TOGETHER!! Try to complete intervals in 1:15-1:30. Scale to 200-250 meters to meet the interval stimulus.
Post Fastest + Slowest to Comments.
HOME WOD
with a partner
15 x 300 Meters
on the 2 minute
ENDURANCE
with a partner
15 x 300 Meters
on the 2 minute
WOD: Tue 07.06.2021 “Head Like a Hole”
NEWS
- SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“Head Like a Hole”
50 Dumbbell Deadlifts
25 Shoulder to Overhead
75 Sit Ups
150 Double Unders
75 Sit Ups
25 Shoulder to Overhead
50 Dumbbell Deadlifts
Weight: 50/35
50 Dumbbell Deadlifts
25 Shoulder to Overhead
75 Sit Ups
50 Attempts
75 Sit Ups
25 Shoulder to Overhead
50 Dumbbell Deadlifts
Weight: 35/20
30 Dumbbell Deadlifts
15 Shoulder to Overhead
50 Sit Ups
200 Single Unders
50 Sit Ups
15 Shoulder to Overhead
30 Dumbbell Deadlifts
Weight: 25/15
WOD GUIDANCE & GOALS
Who doesn’t love a dumbbell workout? Choose a weight that you can not only deadlift for 30/20 reps , but a weight that you can press, push press or push jerk for at least 10 reps before having to rest. Move at a steady pace for the sit ups, going unbroken or 50/25, and then do the biggest set of double unders you can do! If double unders gas your system, purposefully break every set of 50. On the second half of this workout, push your pace! Faster sit ups, bigger sets of shoulder to overhead, and deadlifts. Target 17 minutes.
Post Time to Comments.
HOME WOD
25 Push Ups
75 Sit Ups
100 Jumping Jacks
75 Sit Ups
25 Shoulder to Overhead
ENDURANCE
Rest
WOD: Mon 07.05.2021 “Isn’t Everyone”
NEWS
TODAY: 7/5: 7a, 8a and 9a ONLY
WOD
“Isn’t Everyone”
AMRAP 30
In Teams of 3
Athlete 1: Row for Meters
Athlete 2: Rest
Athlete 3:
6 Hang Squat Cleans
8 Toes to Bar
12 Burpees
Weight: 135/95
AMRAP 30
In Teams of 3
Athlete 1: Row for Meters
Athlete 2: Rest
Athlete 3:
6 Hang Squat Cleans
8 Knee Ups
12 Burpees
Weight: 115/75
AMRAP 30
In Teams of 3
Athlete 1: Row for Meters
Athlete 2: Rest
Athlete 3:
6 Hang Squat Cleans
8 Leg Lifts
12 Burpees
Weight: 95/65
WOD GUIDANCE & GOALS
This is going to be a BLAST! Choose teammates using the same weight as you, and rotate every time the athlete at station 3 has completed the triplet one time through. The triplet should take anywhere between :60-:90. Scale weights and reps to meet the time domain. While athlete three is working, athlete two is resting (heck yes), and athlete one is rowing his/her heart out! At the end of thirty minutes, record max meters. Target 2000 meters.
Courtesy of NCFit
Post Meters to Comments.
FOUNDATIONS
MON
Strict Press
2 x 8 at 75%
2 x 6 at 82%
1 x 4 @87%
Bulgarian Split Squats
4 sets 8/8
at moderate dumbbell weight
*Rest as needed between sets
TUE
Back Squat
1 x 1 at 90%
5 x 3 at 80%
THU
GHD Sit-up
Accumulate 80-100 reps
GHD Hip Extensions
Accumulate 75-100 reps
SAT
Back Squat
1 x 1 at 90%
5 x 3 at 80%
Strict Press
3 x 6 at 77%
2 x 4 at 80%
1 x 2 at 90%
WOD: Sun 07.04.2021 Happy 4th of July!
NEWS
- JULY 4th SCHEDULE UPDATE:
- TODAY Sun 7/4: No Rise-N-Grind
- TOMORROW Mon 7/5: 7a, 8a and 9a ONLY
- TODAY SUNDAY JULY 4th: There is NO Rise-N-Grind today. Instead, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE
HOME WOD
5k Run
WOD: Sat 07.03.2021 “Shiny Suit Man”
NEWS
- JULY 4th SCHEDULE UPDATE:
- TODAY Sat 7/3: TWO Classes 8a and 9a
- TOMORROW Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- TOMORROW SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE
WOD
“Shiny Suit Man”
With a Partner
120 Hang Power Cleans
120 Hand-Release Push Ups
120 Knees to Elbow
1200 Meter Run
Weight: 115/75
With a Partner
120 Hang Power Cleans
120 Hand-Release Push Ups
120 Knees Ups
1200 Meter Run
Weight: 95/65
With a Partner
100 Hang Power Cleans
100 Hand-Release Push Ups
100 Tuck Ups
1000 Meter Run
Weight: 75/55
WOD GUIDANCE & GOALS
LOVE a partner workout! With your buddy complete the chipper, one person working at a time. You must complete all the hang cleans before moving to the push ups, and all the push ups before moving to knees to elbow. The run however, is done TOGETHER!! Both of you will complete 1200 meters. Have fun and target 20 minutes.
Post Time to Comments.
WOD: Fri 07.02.2021 “The Saga”
NEWS
- JULY 4th SCHEDULE UPDATE:
- TODAY Fri 7/2: 7a, 8a and 9a ONLY
- TOMORROW Sat 7/3: TWO Classes 8a and 9a
- Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE
WOD
“The Saga”
3K Row
on the min 2 Snatches
Weight: 75% of 1 rep max
2500 Meter Row
on the min 2 Snatches
Weight: 70% of 1 rep max
2K Row
on the min 2 Cleans
Weight: 70% of 1 rep max
WOD GUIDANCE & GOALS
Get ready to ROW!! At 3,2,1, GO…start the workout with ROWING to get a head start on your meters. At every minute mark, do 2 snatches (power or squat) then immediately hop back on your rower and crank away at your meters. Try to get 150-200 meters every minute. Target 15-17 minutes, scale meters to meet the stimulus.
Post Time + Weight to Comments.
HOME WOD
3K Run
on the min 2 Burpees
ENDURANCE
Today’s home wod
WOD: Thu 07.01.2021 Front Squats
NEWS
- JULY 4th SCHEDULE UPDATE:
- TOMORROW Fri 7/2: 7a, 8a and 9a ONLY
- Sat 7/3: TWO Classes 8a and 9a
- Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE
WOD
Front Squat
6×3 at 85%
EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold
Front Squat
6×3 at 85%
EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold
Front Squat
6×3 at 85%
EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold
WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 85% of your 1 rep max for the six sets of 3 reps. You should have no fails, but the weight should feel heavy reps 2-3. If you’re doing Foundations, default to a BACK SQUAT.
Post Weight to Comments.
HOME WOD
Tabata
Jumping Lunges
EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold
ENDURANCE
Rest
WOD: Wed 06.30.2021 “I Got The Power”
NEWS
- JULY 4th SCHEDULE UPDATE:
- Fri 7/2: 7a, 8a and 9a ONLY
- Sat 7/3: TWO Classes 8a and 9a
- Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE
WOD
“I Got The Power”
2 Rounds
30 Clean
45 Box Jump Overs
Weight: 135/95
Height: 24/20
2 Rounds
30 Clean
45 Box Jump Overs
Weight: 115/75
Height: 20
2 Rounds
20 Clean
30 Box Step Overs
Weight: 95/65
Height: 24/20
WOD GUIDANCE & GOALS
Let’s lift!! Choose a weight for the clean that you can cycle 3-5 reps at a time. Eventually you may have to default to fast single reps. Cleans will take around 5 minutes to complete. Find a moderate pace for the box jump overs and try to complete them in 3 minutes. Target 16 minutes.
Inspired by Speal
Post Time to Comments.
HOME WOD
ARMAP 15
30 Sit Ups
45 Box Jumps
ENDURANCE
8 x 400m on the 3 minute (5k pace)
WOD: Tue 06.29.2021 “Is This The End”
NEWS
- JULY 4th SCHEDULE UPDATE:
- Fri 7/2: 7a, 8a and 9a ONLY
- Sat 7/3: TWO Classes 8a and 9a
- Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE
WOD
“Is This The End”
18-15-12-9-6-3
Dumbbell Thrusters
200 Meter Run
Weight: 50/35
18-15-12-9-6-3
Dumbbell Thrusters
200 Meter Run
Weight: 35/20
15-12-9-6-3
Dumbbell Thrusters
200 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
This workout is similar to a Granite Games workout, which is a semi-final for the CrossFit Games. At the Granite Games the weights were 70/50!! TODAY, choose a weight that is heavy, and you can thruster for 5-7 reps before having to break. Strategically break the sets of 18 and 15 into three negative sets. The 12 and 9 break into two negative sets. And the 6 and 3 are straight. After each set of thrusters run 200 meters. Target 13 minutes.
Post Time to Comments.
HOME WOD
18-15-12-9-6-3
Squats
Push Ups
200 Meter Run
ENDURANCE
Rest