WOD: Wed 06.09.2021 “Customs”
NEWS
- Introducing Daybreak Foundations: Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. See our recent newsletter for details!
- New Store Items & Markdowns: We’re now stocking Ultima Electrolyte powders to help you stay hydrated pre/post-WOD and anytime you need a little bit of flavor in your water! We’re also marking down tees, tanks and joggers in our retail area.
- June Clinic – Running: On Friday, June 11 at 6:00p, we are hosting our free-to-members running clinic. We will help you run more efficiently and comfortably by helping you obtain better form and pacing through drills and focused feedback.
- Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
- Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.
WOD
“Customs”
With a Partner
300-200-100 Double Unders
150-100-50 Sit Ups
75-50-25 Calorie Bike
With a Partner
100-50-25 Attempts
150-100-50 Sit Ups
75-50-25 Calorie Bike
With a Partner
400-300-200 Single Unders
150-100-50 Sit Ups
50-35-20 Calorie Bike
WOD GUIDANCE & GOALS
Grab your bestie and let’s go! You and your partner will share reps, and one will work while the other rests. Do bigger sets of double unders, switching once your partner trips up or once they hit half the reps. Do bigger sets of sit ups (20-25), to minimize transitions, and on the bike to smaller sets of calories keeping your cadence and rpms HIGH! Target 25 minutes
Post Time to Comments.
HOME WOD
75-50-25 Jumping Jacks
75-50-25 Sit Ups
800-400-200 Meter Run
ENDURANCE
3 rounds
600-400-200, equal work to rest
WOD: Tue 06.08.2021 “Written Up”
NEWS
- Introducing Daybreak Foundations: Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. See our recent newsletter for details!
- New Store Items & Markdowns: We’re now stocking Ultima Electrolyte powders to help you stay hydrated pre/post-WOD and anytime you need a little bit of flavor in your water! We’re also marking down tees, tanks and joggers in our retail area.
- June Clinic – Running: On Friday, June 11 at 6:00p, we are hosting our free-to-members running clinic. We will help you run more efficiently and comfortably by helping you obtain better form and pacing through drills and focused feedback.
- Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
- Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.
WOD
“Written Up”
AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees
Weight: 155/105
AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees
Weight: 135/95
AMRAP 20
Row for Calories
*on the 4 minute do:
8 Power Cleans
8 Lateral Burpees
Weight: 95/65
WOD GUIDANCE & GOALS
Who doesn’t love on-the-minute work! At 3-2-1-Go, do 10 power cleans and 10 lateral burpees (:60-:90 to complete.) As soon as you complete the last burpee, hop on your rower and get as many calories as possible, before the next four minute interval. Continue this routine throughout the 20 minute period. Choose a weight for the cleans that you can do for 10 unbroken reps for at least the first round. Record total calories, and target 20-40 calories per interval.
Post Calories to Comments.
WOD: Mon 06.07.2021 “Black Hole”
NEWS
- Foundations
Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. Why? To get stronger!
The lifting program is from PRVN fitness (courtesy of Games Champion Tia Toomey). The program is meant to be performed in addition to the daily wod. Some of the lifts will be programmed as the class WOD. Mel will suggest (on Monday’s post) which days members execute the lifts. Anyone with questions, or not sure if it’s right for them, reach out! - Retail
The hazy, hot and humid weather is insite, and water just isn’t going to cut it. To help keep you properly hydrated, we are selling Ultima (an electrolyte replacement) in our store. We have single packs (to try out all the yummy flavors) and canisters available. Drink pre/post to workout, or anytime throughout the day!SALE!! All of the Daybreak gear in our retail area is for SALE!! T-shirts, tanks, long-sleeves, and joggers. Sign out on the kiosk or Retail Check Out Sheets. - June Clinic – Running
On Friday 6/11 at 6p, come work on your running form, drills, and pacing tips. Feel free to do the daily WOD before coming to the clinic. - Rise-N-Grind – Off Site
Sun 6/13 Meet at Wayland High School track 8:30a. We will be running! - Internal Team Throwdown
YES, it’s happening… it’s THROWDOWN time!! Teams of 3 will battle for the Parking-Lot-Throwdown Trophy and bragging rights on Saturday 6/19 starting at 2p. The competition will end around 4p, and a potluck will follow! Sign up at the front desk to compete, and sign up for what food item you’ll be bringing by Wednesday 6/16. EVERYONE (new, veteran, injured, etc.,) is welcome to participate!
WOD
“Black Hole”
10 Rounds
2 Legless Rope Climbs
7 Box Jumps
10 Dumbbell Snatch
Height: 24″
Weight: 50/35
10 Rounds
3 Rope Climbs
7 Box Jumps
10 Dumbbell Snatch
Height: 20″
Weight: 35/20
10 Rounds
3 Strict Pull Ups + 3 Knee Ups
7 Step Ups
10 Dumbbell Snatch
Height: 24″
Weight: 25/15
WOD GUIDANCE & GOALS
LEGLESS?? That’s right, 2 legless rope climbs or scale to three with legs, or three strict pull ups + three knee ups. Choose a height for the box that you can JUMP to, unless you have an injury, do step ups to 24″. The snatches are 10 total reps alternating arms. You’re only doing 10 reps per round so choose a heavier weight. Record total time, but target :60 per round.
Post Time to Comments.
FOUNDATIONS
MON
Sorenson Hold
*for time
Wall Sit
*for time
TUE
Back Squat
4×6 at 70%
WED
Overhead Hold
*at 70% bodyweight
THU
GHD Sit Ups
4 x 15-20
WOD: Sun 06.06.2021 “Sunset Lover”
WOD
“Sunset Lover”
AMRAP 25
25/20 Calorie Row
25 Russian Kettlebell Swings
250 Meter Run
Weight: 70/53
AMRAP 25
25/20 Calorie Row
25 Russian Kettlebell Swings
250 Meter Run
Weight: 53/35
AMRAP 25
25/20 Calorie Row
25 Russian Kettlebell Swings
250 Meter Run
Weight: 35/26
WOD GUIDANCE & GOALS
Twenty-five on repeat! The calorie row will take anywhere between :60-2:00. Choose a heavier kettlebell today for Russian swings (eye height). You may have to break these into 15-10, as your grip will be taxed from the row. Use the run as a rest/shake out (250 meter is around the cars to the 200m mark then loop back inside.) Target 5 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 25
400 Meter Run
25 Burpees
400 Meter Run Meter Run
ENDURANCE
90 min ruck or hike
WOD: Sat 06.05.2021 “Title”
WOD
“Title”
AMRAP 20
5 Hang Squat Cleans
10 Pistols
15 Toes to Bar
Weight: 185/135
AMRAP 20
5 Hang Squat Cleans
10 Assisted Pistols
15 Knee Ups
Weight: 135/95
AMRAP 20
5 Hang Squat Cleans
10 Lunges
15 Leg Lifts
Weight: 115/75
WOD GUIDANCE & GOALS
Key word today is FAST!! Your focus will be fast elbows and a fast pull under the bar for the heavier hang squat cleans. Plan to get 2-3 reps at a time and eventually singles. The pistols are alternating and 10 total reps. To save your grip for the hang squat cleans, break toes to bar into 6-5-4 or 10-5. Target 4-5 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
5 Burpees
10 Pistols
15 V-Ups
ENDURANCE
Rest
WOD: Fri 06.04.2021 “Jumping Strict Diane”
WOD
“Jumping Strict Diane”
21-15-9
Deadlift
Strict Handstand Push Up
50 Double Unders
Weight: 225/155
21-15-9
Deadlift
Kipping Handstand Push Up
15 Attempts
Weight: 185/135
21-15-9
Deadlift
Bench Push Up
75 Single Unders
Weight: 155/105
WOD GUIDANCE & GOALS
The workout “Diane” just got better, TWO WAYS! First, there’s 50 double unders at the end of every deadlift/handstand round. Second, the handstand push ups are strict! Choose a weight for the deadlifts that you can cycle for at least 10 reps before having to take a break. Complete handstands in sets of 5, and then eventually sets of 3. “Diane” on its own takes anywhere between 3-7 minutes. Adding the doubles and strict handstands, this workout could take DOUBLE that time! Target 15 minutes.
Post Time to Comments.
HOME WOD
21-15-9
Glute Bridge
Inverted Push Up
50 Jumping Jacks
ENDURANCE
4x 50m sprint, 200m run, 400m jog, rest 2 min
WOD: Thu 06.03.2021 Bench + Back Squat
WOD
Bench + Back Squat
STRENGTH
Bench Press
4×6, across at 70%
Back Squat
5×3, at 80%
ACCESSORY WORK
Banded Bicep Curls
4×25
Tricep Extensions
4×25
STRENGTH
Bench Press
4×6, across at 70%
Back Squat
5×3, at 80%
ACCESSORY WORK
Banded Bicep Curls
4×25
Tricep Extensions
4×25
STRENGTH
Bench Press
4×6, across at 70%
Back Squat
5×3, at 80%
ACCESSORY WORK
Banded Bicep Curls
4×25
Tricep Extensions
4×25
WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 70% for the bench press, and 80% for the back squat for your working sets. The weights should feel heavy but you shouldn’t fail a lift. For the accessory work, stand/kneel on a thinner pull-up band and move quickly to complete your sets of 25 reps.
Post Weights to Comments.
HOME WOD
Tabata
Push Ups
Squats
Burpees
Jumping Lunges
ENDURANCE
Rest
WOD: Wed 06.02.2021 “Rowing Tosh”
NEWS
- SCHEDULE CHANGES: See your Triib app or schedule HERE
WOD
“Rowing Tosh”
3 Rounds Each
250-500-750 Meter Row
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
Compare Scores HERE
Post Total Time to Comments.
HOME WOD
3 Rounds
200-400-600 Meter Run
*equal work to rest ratio
ENDURANCE
Today’s workout
WOD: Tue 06.01.2021 “The Best Part”
NEWS
- SCHEDULE CHANGES: Reflected on Triib
WOD
“The Best Part”
STRENGTH
Power Snatch + Hang Power Snatch
5 building sets
METCON
42-30-18 Medball GHD Sit Ups
21-15-9 Calorie Bike
STRENGTH
Power Snatch + Hang Power Snatch
5 building sets
METCON
42-30-18 Medball GHD Sit Ups
21-15-9 Calorie Bike
STRENGTH
Power Snatch + Hang Power Snatch
5 building sets
METCON
30-20-10 Medball Sit Ups
15-10-5 Calorie Bike
WOD GUIDANCE & GOALS
We LOVE a good barbell complex! Coaches will guide you through a few warm up complexes of the power snatch + hang power snatch, and then you will continue to build in weight (as long as form is on point) for five working sets.
Post Weight + Time to Comments.
HOME WOD
4 Rounds
50 Sit Ups
400 Meter Run
ENDURANCE
3 x 1200m, rest 2 min
Hero WOD: Mon 05.31.2021 “Murph”
NEWS
- TODAY: Classes at 7a + 9a
- TOMORROW: Schedule changes (reflected on Triib)
- MW: 5:30a, 6:30a, 8:15a, 9:15a, 4p Teens, 5p, 6p
- TTH: 5:30a, 6:30a, 8:15a, 9:15a, 12p, 5p, 6p
- F: 5:30a, 6:30a, 8:15a, 9:15a, 5p
- SAT: 7, 8, 9a
- SUN: 8:30a
WOD
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.
Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!
WOD GUIDANCE & GOALS:
We have a lot of variations of Murph, so don’t fret if you can’t “do” Murph as written. It’s not about the WOD today, it’s about the purpose. So choose an option below based on your experience level and simply how you feel that morning:
For most our members:
A) HALF: Scale down to half the reps and an 800m run instead of the mile. So you’re looking at 800m run, 50 pull-ups, 100 pushups and 150 air squats followed by a 800m run. Break up the meat of the WOD into 10 rounds of 5 pull-ups/10 push-ups/15 squats.
B) THREE/FOURTHS: If you want a little extra, you can go with 3/4 Murph with 1200m runs and 15 rounds of 5/10/15.
C) PARTNER: Another fun option is partnering up and share the running and reps equally… start by alternating 400s (2 each), then alternate the 20 rounds of 5 pull ups, 10 push ups and 15 squats (so you each do a total of 10 rounds), and then alternate 400s for the last mile.
For those who have had experience with full Murph:
A) PARTITIONED: You may give this a go as prescribed. A good strategy is to partition the pull ups, push ups and squats into 20 rounds of 5/10/15. When your pushups start to go, you can partition rounds into 5 pull ups, 5 push ups, 15 squats, 5 pushups. Yes, lots of math. Keep a whiteboard handy.
B) UNPARTITIONED: If your time for partitioned Murph is under 40 minutes, you can attempt Murph as written, meaning, no breaking up the middle portion… just get your 100 pull ups done, then move to the push ups, then to squats. This gets gross.
C) VEST: If your time for partitioned Murph is under 40 minutes, you may wear a 20# vest. You must partition if you wear a vest.
D) PARTNER: Lastly, if you and a buddy both have done Murph under 40 minutes, try 1.5x Murph. For the 1.5 mile run at beginning and end, alternate 12 x 200m runs (6 x 200 each). For the main set, plan for 30 rounds of 5 pull ups, 10 push ups, 15 squats alternating rounds (15 rounds each). And if you really want to make it spicy… throw that 20# vest on and get at it!