WOD: Fri 04.02.2021 “High On Life”
NEWS
- THU 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
“High On Life”
1 Minute Max Calorie Bike
200 Meter Run
Rest 3 Minutes
5 Rounds
1 Minute Max Calorie Bike
200 Meter Run
Rest 3 Minutes
5 Rounds
1 Minute Max Calorie Bike
200 Meter Run
Rest 3 Minutes
WOD GUIDANCE & GOALS
Like the workout says, bike as many calories as you possibly can in one minute. You’ll then immediately sprint (with bambi legs the first 50m) 200 meters, knowing you have a 3 minute rest coming up. That’s more rest than work!! Target between 80-125 calories and completing the work (rest included) in 22 minutes.
Courtesy of Grit
Post Time + Calories to Comments.
HOME WOD
5 Rounds
:30 Max Jumping Squats
200 Meter Run
Rest 3 Minutes
ENDURANCE
Today’s workout
WOD: Thu 04.01.2021 “Ellen”
NEWS
- WED 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
“Ellen”
3 Rounds
20 Burpees
21 Dumbbell Snatch
12 Dumbbell Thrusters
Weight: 50/35
3 Rounds
20 Burpees
21 Dumbbell Snatch
12 Dumbbell Thrusters
Weight: 35/20
3 Rounds
15 Burpees
18 Dumbbell Snatch
12 Dumbbell Thrusters
Weight: 25/15
WOD GUIDANCE & GOALS
“Ellen” is a new CrossFit workout! Find a steady pace on the burpees (:03-:05 per rep), completing them in :60-:90. Complete the dumbbell snatches (21 total reps) in a set of 11 then 10, only taking a quick :03 breather between sets. The dumbbell thrusters will be the workout. You’ll use two dumbbells, and if you need to break, try to break the set into 8/4 reps or 7/5. Target 12 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
20 Burpees
20 Jumping Lunges
ENDURANCE
Rest
WOD: Wed 03.31.2021 “Drown”
NEWS
- TUE 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
“Drown”
27-21-15-9
Power Clean
Box Jump
Knees to Elbow
Weight: 155/105
Height: 24″
27-21-15-9
Power Clean
Box Jump
Knee Ups
Weight: 135/95
Height: 20″
27-21-15-9
Power Clean
Step Up
Tuck Ups
Weight: 115/75
Height: 24″
WOD GUIDANCE & GOALS
For the cleans, choose a weight that you can cycle for 5-7 reps then have to take a quick break. For the sets of 27 and 21, purposefully break the cleans into 3 sets to save your grip, but also so your heart rate doesn’t spike so high that you can’t keep moving forward. The sets of 15 and 9, try to only break the set once. Find a steady cycle on the box jumps, and chip away at the knees to elbow in sets of 3-5. Target 15 minutes.
Post Time to Comments.
HOME WOD
27-21-15-9
Burpee
Box Jump
Tucks Ups
ENDURANCE
5 rounds
4 min on, 2 min easy
APRIL CHALLENGE: Stretching/Mobility
LET’S STRETCH
For the month of April, Daybreak is on a mission to stretch everyday! Why 30 days of stretching? Stretching improves range of motion, performance, and reduces the risk of an injury.
We will be doing some stretching/mobility in classes, but there are plenty of other options to help you get flexy and mobile. Listed below are some of our favorites to get you motivated and give you ideas on how/what to do.
- Daybreak’s YouTube page. Search “stretching” and/or “mobility”
- Yoga with Adriene on YouTube
- The Peloton app
- ROM WOD app
- Hometown Sweat
If you have a favorite yoga class, youtube class, and/or app, send us the information and we’ll share it with your fellow Daybreakers on our site.
THE DETAILS
The challenge will run April 1-30, and every week the amount of time you spend stretching increases
April 1-9: 5 minutes/day
April 10-16: 10 minutes/day
April 17-23: 15 minutes/day
April 24-30: 20 minutes/day
For every 5 minutes you stretch, you’ll receive a point. Week 1 you have the potential for 1 point per day, and week two you have a potential of earning 2 points. You cannot earn extra points for doing additional stretching. However, if on week 4 you can’t find 20 minutes one day to stretch but instead do 10, you’re not penalized and can still earn 2 points. You’ll keep track of your points via the Triib app. Sign up HERE
WOD: Tue 03.30.2021 “Used To Love”
NEWS
- MON 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
“Used to Love”
FOR TIME
10 Rounds
3 Strict Chest to Bars
6 Strict Handstand Push Ups
FOR TIME
Run
4 x 400 Meters
Rest :90
FOR TIME
10 Rounds
3 Strict Pull Ups
6 Abmat Handstand Push Ups
FOR TIME
Run
4 x 400 Meters
Rest :90
FOR TIME
10 Rounds
3 Banded Pull Ups
6 Bench Handstand Push Ups
FOR TIME
Run
4 x 300 Meters
Rest :90
WOD GUIDANCE & GOALS
The 10 rounder is meant to be strength building for foundational gymnastics movements. The stronger your strict movements, the easier volume kipping movements become. A great way to attack this workout is by executing the reps (both pull and push) on the minute. There will be a 15 minute cap. For the 400’s, target your 1 mile PR pace and keep intervals within :05 of each other.
Post Time + Intervals to Comments.
HOME WOD
FOR TIME
10 Rounds
12 Sit Ups
6 Strict Handstand Push Ups
FOR TIME
Run
4 x 400 Meters
Rest :90
ENDURANCE
Rest
WOD: Mon 03.29.2021 “Fire”
NEWS
WOD
“Fire”
Front Squat
5×5, across 80-85%
AMRAP 10
10 Push Ups
15 Sit Ups
200 Meter Row
Front Squat
5×5, across 80-85%
AMRAP 10
10 Push Ups
15 Sit Ups
200 Meter Row
Front Squat
5×5, across 80-85%
AMRAP 10
10 Push Ups
15 Sit Ups
200 Meter Row
WOD GUIDANCE & GOALS
Coaches will help you build to 80-85% of your 1 rep max, or effort for the day, for your front squats. Reps 3-5 should feel heavy and slow down your cycle time. For the AMRAP, try to do the push ups and sit ups unbroken for as long as possible, and really push your pace on the row. Target 5+ rounds.
Post Weight + Rounds to Comments.
HOME WOD
10 Push Ups
15 Sit Ups
200 Meter Run
ENDURANCE
6 x 300m, rest :60
WOD: Sun 03.28.2021 “Funkdafied”
NEWS
- SAT WOD Recording
WOD
“Funkdafied”
21-18-15 Burpees
42-36-30 Pistols
800-600-400 Meter Run
21-18-15 Burpees
42-36-30 Assisted Pistols
800-600-400 Meter Run
21-18-15 Burpees
42-36-30 Step Downs
WOD GUIDANCE & GOALS
Start with a steady pace from the beginning and hold on! Runs will take around 4:00, 3:00 and 2:00 minutes. Burpees will take 2:00, :90, and :60. And the pistols will take around 2:30, 2:00, and :90. Target 20 minutes
Post Time to Comments.
HOME WOD
800-600-400 Meter Run
21-18-15 Burpees
42-36-30 Pistols
ENDURANCE
Today’s Workout
WOD: Sat 03.27.2021 “Get Me Home”
WOD
“Get Me Home”
50/35 Calorie Bike
25 Medball GHDs
50 Hang Power Cleans
25 Medball GHDs
50/35 Calorie Bike
Weight: 95/65
45/30 Calorie Bike
25 Medball GHDs
50 Hang Power Clean
25 Medball GHDs
45/30 Calorie Bike
Weight: 75/55
40/25 Calorie Bike
15 Medball GHDs
35 Hang Power Clean
15 Medball GHDs
40/25 Calorie Bike
Weight: 55/35
WOD GUIDANCE & GOALS
Push your pace on the bike, you’ll get to rest them during the medball ghd sit ups. The bike should be completed in 4:00 minutes. Recover on the medball ghds, then chip away at the hang cleans in sets of 10 reps. The second half of the workout, move faster! Target 14 minutes.
Post Time to Comments.
HOME WOD
800 Meter Run
50 Sit Ups
50 Push Ups
50 Sit Ups
800 Meter Run
ENDURANCE
Rest
WOD: Fri 03.26.2021 “Open 21.3”
NEWS
- THU WOD Recording
- NEW GUIDELINES: Showers are now OPEN!
- 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
“Open 21.3”
FOR TIME
15 Front Squats
30 Toes to Bar
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
Weight: 95/65
FOR WEIGHT
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
15 Front Squats
30 Knee Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Pull Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters
Weight: 65/45
FOR WEIGHT
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
10 Front Squats
20 Leg Lifts
10 Thrusters
Rest 1 Minute
150Front Squats
20 Ring Rows
10 Thrusters
Rest 1 Minute
10 Front Squats
20 Banded Pull up
10 Thrusters
Weight: 45/35
FOR WEIGHT
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
WOD GUIDANCE & GOALS
Fun one! Do the front squats and thrusters unbroken as long as possible, taking around :02-:03 per rep. If you are proficient at toes to bar, do 12/10/8 sets. If toes to bar are an ok movement for you, try sets of 6-10. And if they’re not your jam, chip away at fast singles! After the first three movements, take a one minute rest before starting the next chipper which subs out toes to bar for chest to bars. For the chest to bars, if you’re proficient do sets of 6 with shorter breaks. If they’re not your jam, do fast singles. And for the third chipper, sub out chest to bars for bar muscle ups!! Attack your bar muscle ups in sets of 3 or singles.
For the complex, you only have seven minutes to attempt somewhere between 2-3 attempts at a heavy weight. Load your barbell with a manageable weight (a weight you can successfully lift in your sleep) and complete your lift. Add weight that is going to be challenging and complete a complex. Then if there’s time, add a little more weight (to something that’s intimidating) and give that weight a shot.
Post Time + Weight to Comments.
HOME WOD
15 Squats
30 Leg Lifts
15 Inverted Push Up
Rest 1 Minute
15 Squats
30 Sit Ups
15 Inverted Push Ups
Rest 1 Minute
15 Squats
30 Sit to Stands
15 Inverted Push Ups
ENDURANCE
10 x 2:00 fast, 1:00 walk
WOD: Thu 03.25.2021 “Crush On You”
NEWS
- WED WOD Recording
- NEW GUIDELINES: Showers are now OPEN!
- FINAL OPEN WORKOUT/SOCIAL: TOMORROW Friday 3/26 we will host a socially distanced happy hour after the 4:45p class! Bring your beverage, bring your lawn chair and chillax with us! Daybreak will provide some yummy eats from Bueno Y Sano so please “CHECK IN” to the “Daybreak Social” on your Triib app. You’ll see this posted on our schedule for Friday at 5:45p. You don’t have to wait 48 hours to sign up but please do so by TONIGHT at 9pm so we know how much food to get.
- 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
“Crush On You”
4 Rounds
15 Pull Ups
15 Deadlifts
400 Meter Run
Weight: 225/155
4 Rounds
15 Banded Pull Ups
15 Deadlifts
400 Meter Run
Weight: 185/135
4 Rounds
15 Ring Row
15 Deadlifts
400 Meter Run
Weight: 155/105
WOD GUIDANCE & GOALS
There are a few ways you can attack your pull ups. You could go unbroken, or do sets of 10/5, 5/5/5, or 3/3/3/3/3. For the deadlifts, choose a weight you can do for 10 reps before having to take a break. You may choose to do the deadlifts in sets of 6/5/4, 10/5 or unbroken. The first three rounds your run will be at a moderate pace, and the last round sprint it out! Target 16 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
15 Push Ups
15 Squats
400 Meter Run
ENDURANCE
Rest