WOD: Sun 04.11.2021 “Spirits”
NEWS
APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Spirits”
On the 2 Minute for AMRAP 20
5 V-Ups
10 Goblet Squats
150 Meter Sprint
Max Sit Ups
On the 2 Minute for AMRAP 20
5 V-Ups
10 Goblet Squats
150 Meter Sprint
Max Sit Ups
On the 2 Minute for AMRAP 20
5 V-Ups
10 Goblet Squats
150 Meter Sprint
Max Sit Ups
WOD GUIDANCE & GOALS
The v-ups will take anywhere between :10-:15. Grab a kettlebell and do 10 goblet squats unbroken (:20-:30), and then sprint 150 meters. When you get back from the run, you’ll have :60-:90 to get as many sit ups as possible before the next AMRAP 2. There is no rest between AMRAPs. Move right from sit ups into the next round of V-ups. Record total sit ups for your score.
Post Sit Ups to Comments.
HOME WOD
On the 2 Minute for AMRAP 20
5 V-Ups
10 Squats
150 Meter Sprint
Max Sit Ups
ENDURANCE
Rest
WOD: Sat 04.10.2021 “Reaching Out”
NEWS
- APRIL CHALLENGE: Today 4/10 through Friday 4/16, stretch for 10 minutes per day! Start with Coach Lisa’s 10 minute flow
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through TOMORROW SUNDAY April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Reaching Out”
4 Rounds
500 Meter Row
50 Double Unders
20 Chest to Bars
4 Rounds
500 Meter Row
15 Attempts
20 Pull Ups
4 Rounds
400 Meter Row
75 Single Unders
20 Ring Rows
WOD GUIDANCE & GOALS
Every round row the 500 meters at your 2k pace (around 1:50-2:15 per 500 meters). Take a few deep breaths and shake out your legs before the double unders. Dubs will take around :60. The chest to bars will feel spicy on your grip and biceps after pulling on the rower, then holding the jump rope, so break them into sets of 5 to minimize rest periods. Target 17 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
400 Meter Run
50 Jumping Jacks
20 Sit to Stands
ENDURANCE
Rest
WOD: Fri 04.09.2021 Barbell Complex
NEWS
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through THIS SUNDAY April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Barbell Complex”
5 x 2, building
3 x 10-15
5 x 2, building
3 x 10-15
5 x 2, building
3 x 10-15
WOD GUIDANCE & GOALS
Coaches will help you work up to 80% of your 1 rep max either hang clean or split jerk (whichever is your limiting factor). You’ll start your first set of the complex at 80%, do 2 sets at 85% and 2 sets at ideally 90%. Each set, you’ll perform 2 complexes. After 1 complex, drop the bar after the split jerk and take a deep breath before doing the next complex. You’ll then take :90-2:00 before your next set.
Post Weights to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
6 rounds
:30 sprint, 1 min jog, 2 min moderate, walk :90
WOD: Wed 04.07.2021 “Too Much Heaven”
NEWS
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through THIS SUNDAY April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Too Much Heaven”
5 Rounds of AMRAP 2
6 Jerks
6 Bar Facing Burpees
Rest 2 Minutes
Weight: 135/95
5 Rounds of AMRAP 2
6 Jerks
6 Bar Facing Burpees
Rest 2 Minutes
Weight: 115/75
5 Rounds of AMRAP 2
6 Jerks
6 Burpees
Rest 2 Minutes
Weight: 75/55
WOD GUIDANCE & GOALS
Choose a weight for the jerks that you can do straight for the first round of every AMRAP. Once you complete the jerks, immediately drop down and do the bar facing burpees as fast as possible. Move quickly, you’ll have plenty of time during the 2 minute rest to recover. Target 3 rounds per amrap 2.
Post Total Rounds to Comments.
HOME WOD
5 Rounds of AMRAP 2
200 Meter Run
6 Burpees
Rest 2 Minutes
ENDURANCE
6 Rounds
4 on, 2 easy
WOD: Thu 04.08.2021 “Love You Inside Out”
NEWS
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through THIS SUNDAY April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Love You Inside Out”
5 Rounds
600 Meter Run
30 Lunges
5 Rounds
600 Meter Run
30 Lunges
5 Rounds
400 Meter Run
20 Lunges
WOD GUIDANCE & GOALS
This is not a sprint, it’s a marathon…well, more like a 5k. Run 600 meters at your 5k pace (steady, not a sprint but also not conversation pace). Aim to complete the meters in 2:30-3:15. The lunges are unweighted, alternating legs, and 30 reps total (15 per side). The lunges will take :60-:90. The fifth round, go as fast as possible, and target 20 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
600 Meter Run
30 Lunges
ENDURANCE
Rest
WOD: Tue 04.06.2021 “Tragedy”
NEWS
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through THIS SUNDAY April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Tragedy”
On the 5 Minute for 4 Rounds
12-9-6
Dumbbell Squats
Toes to Bar
Weight: 50/35
On the 5 Minute for 4 Rounds
12-9-6
Dumbbell Squats
Knee Ups
Weight: 35/20
On the 5 Minute for 4 Rounds
9-6-3
Dumbbell Squats
Leg Lifts
Weight: 25/15
WOD GUIDANCE & GOALS
Complete the dumbbell squat and toes to bar couplet (all 12-9-6) within the 5 minute allotted time period. Target 3 minutes per couplet, leaving :90-2:00 of rest before the next round. Do the squats and toes to bar unbroken as long as possible!
Post Intervals to Comments.
HOME WOD
On the 5 Minute for 4 Rounds
12-9-6
Squats
Leg Lifts
ENDURANCE
Rest
WOD: Mon 04.05.2021 “Dia-Bolical”
NEWS
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through Sunday April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Dia-Bolical”
24/18 Calorie Bike, 21 Handstand Push Ups
24/18 Calorie Bike, 15 Deadlifts
24/18 Calorie Bike, 15 Handstand Push Ups
24/18 Calorie Bike, 9 Deadlifts
24/18 Calorie Bike, 9 Handstand Push Ups
18/14 Calorie Bike, 21 Abmat Handstand Push Ups
18/14 Calorie Bike, 15 Deadlifts
18/14 Calorie Bike, 15 Abmat Handstand Push Ups
18/14 Calorie Bike, 9 Deadlifts
18/14 Calorie Bike, 9 Abmat Handstand Push Ups
12/9 Calorie Bike, 21 Bench Push Ups
12/9 Calorie Bike, 15 Deadlifts
12/9 Calorie Bike, 15 Bench Push Ups
12/9 Calorie Bike, 9 Deadlifts
12/9 Calorie Bike, 9 Bench Push Ups
WOD GUIDANCE & GOALS
Dia-Bolical, adds 2 – ish minutes a round of biking before every movement of the workout “Diane”, which is traditionally 21-15-9 deadlifts and handstand push ups. “Diane” usually takes anywhere from 3-10 minutes. With the additional biking (complete first round of calories in 2 minutes) target 20 minutes.
Post Time to Comments.
HOME WOD
400 Meter Run, 21 Glute Bridge
400 Meter Run, 21 Handstand Push Ups
400 Meter Run, 15 Glute. Bridge
400 Meter Run, 15 Handstand Push Ups
400 Meter Run, 9 Glute Bridge
400 Meter Run, 9 Handstand Push Ups
ENDURANCE
3 rounds
1200m, rest 3
800m, rest 2
400m, rest 1
WOD: Sun 04.04.2021 “Breach”
NEWS
- SAT WOD Recording
- APRIL CHALLENGE: Details HERE
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through Sunday April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Breach”
5 Rounds
15/10 Cal Bike
30 Kettlebell Swings
15 V-Ups
30 Kettlebell Lunges
3 Rounds
15 Commanders
30 Toe Taps
15 Sit to Stands
300 Meter Run
5 Rounds
15/10 Cal Bike
30 Kettlebell Swings
15 V-Ups
30 Kettlebell Lunges
3 Rounds
15 Commanders
30 Toe Taps
15 Sit to Stands
300 Meter Run
5 Rounds
15/10 Cal Bike
30 Kettlebell Swings
15 V-Ups
30 Kettlebell Lunges
3 Rounds
15 Commanders
30 Toe Taps
15 Sit to Stands
300 Meter Run
WOD GUIDANCE & GOALS
Have fun with this grind! There is no rest between workouts, choose a lightweight kettlebell, and target 40 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
200 Meter Run
30 Jumping Good Mornings
15 V-Ups
30 Lunges
3 Rounds
15 Commanders
30 Toe Taps
15 Sit to Stands
300 Meter Run
ENDURANCE
90 min hike
WOD: Sat 04.03.2021 “Yottabyte”
NEWS
- FRI WOD Recording
- APRIL CHALLENGE: Details HERE
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through Sunday April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Yottabyte”
10-8-6-4-2 Thrusters
50-40-30-20-10 Double Unders
Rest 2 Minutes
21-15-9-6-3 Wall Balls
50-40-30-20-10 Double Unders
Weights: 135/95, 20/14
10-8-6-4-2 Thrusters
15-12-9-6-3 Attempts
Rest 2 Minutes
21-15-9-6-3 Wall Balls
15-12-9-6-3 Attempts
Weights: 115/75, 14/10
10-8-6-4-2 Thrusters
75-60-45-30-15 Singles
Rest 2 Minutes
21-15-9-6-3 Wall Balls
75-60-45-30-15 Singles
Weights: 95/65, 10/6
WOD GUIDANCE & GOALS
For the first couplet, choose a weight for the thrusters that you can do for 5 consecutive reps then have to rest. Break the first 2-3 rounds into sets in half. Try for big sets of double unders, and target sub 10 minutes (there is a 10 min cap). You’ll then rest 2 minutes and do the second couplet. Do the wall ball sets unbroken or break the sets of 21 and 15 in half. Again, big sets of double unders. Target sub 10 (10 minute cap).
Post Times to Comments.
HOME WOD
10-8-6-4-2 Squats + Push Ups
50-40-30-20-10 Jumping Jacks
Rest 2 Minutes
21-15-9-6-3 Burpees
50-40-30-20-10 Jumping Jacks
ENDURANCE
Rest
NEWS: Congrats to our Daybreak Athletes!
NEWS
The first stage of the 2021 CrossFit Open is complete and we’re proud of all our Daybreak athletes who chose to compete and see how they stacked up against their prior year’s performance and/or against others their same age around the world. We love the Open because it’s another mechanism we use to help us measure our fitness progress.
This year marked a very different Open where we all had to train and compete in pandemic conditions. And given this is our 11th Open experience, completing these workouts (let alone any of our workouts) in a mask and with social distancing restrictions is no small feat.
But even with these added challenges, we want to congratulate our athletes for making the top 10% of their age group to become eligible for the 2nd Stage of the Open called the “Online Qualifier”. Wish them luck as they throw down one more time!
PS Mel and Cornish qualified in both their Masters group and the general population!
2nd RD QUALIFIERS:
- Jack L (91%)
- Jim B (92%)
- Rap (96%)
- Mel (96%)
- Cornish (99%)