WOD: Mon 12.28.2020 “Equally Lost”
NEWS
HOLIDAY SCHEDULE
- Wayland
- TODAY: 6a, 7:15a, 8:30a, 3:45 Teens, 4:45p
- TOMORROW: 6a, 7:15a, 8:30a, 4:45p
- Acton
- Regular Schedule Mon-Wed
WOD
“Equally Lost”
Unbroken Power Cleans
5 Strict Handstand Push Ups
10 Back Squats
Unbroken Power Cleans
5 Abmat Handstand Push Ups
10 Back Squats
Weight: 135/95
Unbroken Power Cleans
5 Rounds
5 Bench Handstand Push Ups
10 Back Squats
Weight: 95/65
WOD GUIDANCE & GOALS
For the power clean ladder, choose a weight that is CHALLENGING to hold onto for 10 reps. For sets 1-5, take quick breaks (:03-:05), and for sets 6-10 take longer breaks (:10-:15). Time your breaks so you’re not getting to the bar too quickly, and also so you’re not waiting around too long. Use the HOOK GRIP! It’ll save your grip strength, allow you to use more weight, and hold onto the bar longer. See our Chalk Talk guidance HERE. Target 6 minutes.
Inspired by FTW
Post Weight + Time to Comments.
HOME WOD
5 Push Ups
15 Squats
ENDURANCE
10 x 10 jumping squats +100m sprint, walk back
WOD: Sun 12.27.2020 “RNG”
NEWS
- TOMORROW’S SCHEDULE
- WAYLAND: 6a, 7:15a, 8:30a, 3:45 Teens, 4:45p
- ACTON: Regular Schedule
WOD
“RNG”
100-80-60-40-20
Single Unders
50-40-30-20-10
Kettlebell Swings
25-20-15-10-5
Medball Sit Ups
10-8-6-4-2
Calorie Bike
Weight: 53/35
100-80-60-40-20
Single Unders
50-40-30-20-10
Kettlebell Swings
25-20-15-10-5
Medball Sit Ups
10-8-6-4-2
Calorie Bike
Weight: 35/26
100-80-60-40-20
Single Unders
50-40-30-20-10
Kettlebell Swings
25-20-15-10-5
Medball Sit Ups
10-8-6-4-2
Calorie Bike
Weight: 26/18
WOD GUIDANCE & GOALS
YES, Single Unders!! Do the single unders in big sets, and the kettlebell swings in two sets to save your grip. The first set try to get more than half of the reps before resting. The medball sit ups will be done OVER the medball. You’ll lie down with your back ON the medball and then sit up. This movement mimics a GHD sit up which is a greater range of motion and very potent! The calorie bike will be anywhere between :30-:75. Target 20 minutes.
Post Time to Comments.
HOME WOD
100-80-60-40-20
Jumping Jacks
50-40-30-20-10
Sit Ups
25-20-15-10-5
Glute Bridge
*200 meter run after every round
ENDURANCE
60 min walk/jog/run/combo
WOD: Sat 12.26.2020 “Afterglow”
NEWS
SCHEDULE TODAY:
- Wayland: 8a, 9:15a, 10:30a
- Acton: 7a + 8:15a
WOD
“Afterglow”
21 Calorie Row
18 Plate Ground to Overhead
15 Plated Overhead Squats
12 Plated Overhead Lunges – total
9 Sit to Stands
Rest 1 Minute
18 Calorie Row
18 Plate Ground to Overhead
15 Plated Overhead Squats
12 Plated Overhead Lunges – total
9 Sit to Stands
Rest 1 Minute
15 Calorie Row
15 Plate Ground to Overhead
12 Plated Overhead Squats
9 Plated Overhead Lunges – total
6 Sit to Stands
Rest 1 Minute
WOD GUIDANCE & GOALS
Move through the chipper as fast as possible then take one minute of rest. The row will take :60-:90, and the plated ground to overhead try to complete in :60. Do the gtoh unbroken every round, and at least 10 of the overhead squats before taking a break. The overhead squats will take around :30-:45. The lunges are 12 total reps (6 per side, alternate legs), complete them in :30, and then 9 sit to stands. The sit to stands will take :30-:45. Target 4 minutes per round.
Post Intervals to Comments.
HOME WOD
300 Meter Run
18 Jumping Good Mornings
15 Squats
12 Lunges
9 Sit to Stands
ENDURANCE
10 x 400m on the 4 min
WOD: Fri 12.25.2020 CLOSED- Happy Holidays!
Happy Holidays!!
WOD: Thu 12.24.2020 “12 Days”
NEWS
TODAY:
- Wayland: 7a, 8:15a, 9:30a + 10:45a
- Acton: 7a + 8:15a
TOMORROW
- Both Locations Closed
WOD
“12 Days”
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Box Jumps
7 – Dips on Box
8 – Sit Ups
9 – Pull Ups
10 – Calorie Bike
11 – Shoulder Taps
12 – Oz Beer OR Sit to Stands
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Step Ups
7 – Dips on Box
8 – Sit Ups
9 – Banded Pull Ups
10 – Calorie Bike
11 – Shoulder Taps
12 – Oz Beer OR Sit to Stands
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Step Up
7 – Dips on Box
8 – Sit Ups
9 – Bent Over Row
10 – Calorie Bike
11 – Plank Taps
12 – Oz Beer OR Sit to Stands
WOD GUIDANCE & GOALS
Have Fun!!
Post Time to Comments.
NEWS: Announcing Daybreak’s 500 Club (#5) and 1000 Club (#3)
The DAYBREAK CLUB wall continues to grow despite the turmoil of 2020! We are extremely excited to announce our THIRD class of the elite 1000 CLUB. This club is reserved for those who have made the commitment to get their butts through our doors over one thousand times… think of it as wodding every day straight for three years!
And of course, let’s not forget the club that really establishes the heart and soul of the Daybreak community… our 500 CLUB! This is our FIFTH class to be inducted. Their dedication is evidence that Daybreak runs deep in their blood and that they’ve become a crucial fiber in our social fitness fabric. Congrats 500 Clubbers!
The new 500 photos are up and the 1000 badges are donned! Be sure to give these Daybreakers a distanced fist bump or air high five the next time you see them!
1000 CLUB
Eric Berkman
Erin Channel
Todd Faber
Tony Petronio
John Pilkington
Teddy Price
Lourdes Smith
500 CLUB
Libbi Cinti
Heather Corcoran
Mariah Cornish
Andrew Crocker
Michelle Harrison
Holly Lassanske
Katherine Melvin
Bethann Monahan
Chris Newton
Paul Rakowski
WOD: Wed 12.23.2020 “Greenlights”
NEWS
TODAY’S SCHEDULE:
- Wayland: 5:30a, 6:45a, 8a, 9:15a, 3:45 Teens, 4:45p, NO 6pm
- Acton: Regular Schedule – 6a, 7:15a, 8:30a, 5:45p
WOD
“Greenlight”
Knees to Elbow
Russian Kettlebell Swings
200 Meter Run
Knees Ups
Russian Kettlebell Swings
200 Meter Run
Tuck Ups
Russian Kettlebell Swings
250/200 Meter Row
WOD GUIDANCE & GOALS
Every set of knees to elbow, do just over half the reps before breaking, take a :10 break, then finish your reps. The kettlebell swings are HEAVY today, but only to eye height. Challenge yourself by using a heavier bell, even if that means having to break the sets in half. The run/row is the “rest” and should at a moderate pace. Target 15 minutes.
Post Time to Comments.
HOME WOD
Tuck Ups
Mountain Climbers (per side)
200 Meter Run
ENDURANCE
30 min clock
:30 sprint, :60 easy, :90 run
WOD: Tue 12.22.2020 “Let’s Link”
NEWS
- HOLIDAY SCHEDULES are posted HERE!
- We want to wish long time Daybreak member, coach and friend, Tara, congratulations and the best of luck in her new adventure launching Powdermill CrossFit at the former Daybreak North location.
WOD
“Let’s Link”
6 Rounds
10 Dumbbell Thrusters
35 Double Unders
35 Air Squats
35 Double Unders
Weight: 50/35
6 Rounds
10 Dumbbell Thrusters
12 Attempts
35 Air Squats
12 Attempts
Weight: 35/20
5 Rounds
10 Dumbbell Thrusters
50 Singles Unders
35 Air Squats
50 Single Unders
Weight: 25/15
WOD GUIDANCE & GOALS
Choose a weight for the dumbbell thrusters that you can do 10 consecutive reps, for round one. After round one, do 6/4 or 5/5. The double unders will take around :30-:40 to complete. Try for big sets or break 20/15 to catch your breath. The air squats, move through at a moderate pace, possibly taking a quick break at 20 reps to shake your legs out. The squats will take around :60. Target 18 minutes.
Post Time to Comments.
HOME WOD
6 Rounds
10 Lunge + Lunge + Squat
50 Jumping Jacks
35 Air Squats
50 Jumping Jacks
ENDURANCE
Rest
NEWS: 2020 Holiday Schedule
WAYLAND HOLIDAY SCHEDULE
*Additional Class Thu 12/24 at 10:45a
ACTON HOLIDAY SCHEDULE
*NO 9:30a on 12/24
WOD: Mon 12.21.2020 “Like an Animal”
NEWS
I want to thank the Daybreak Crossfit Community for the incredible outpouring of generosity to the Maynard Food Pantry! Because of both locations, 55 wonderful dinner baskets were put together for local families who are currently struggling financially. For many families, this is the first time they have needed our help. The demand has definitely doubled but the ongoing generosity has surpassed the need.
We’ll provide close to 100 dinner baskets on Monday (we even have some extras for people who didn’t have an opportunity to sign up). Please know that the families are all very appreciative of your generosity!
A very special thanks to Mel who organized the three “Lift up Our Local Community” events!
I’m so proud to be part of the Daybreak Crossfit Community
Thanks again!
Mary Brannelly
WOD
“Like an Animal”
12 Deadlift
8 Handstand Push Ups
4 Bar Muscle Ups
12 Deadlift
8 Abmat Handstand Push Ups
4 Chest to Bars
12 Deadlift
8 Dumbbell Press
4 Bent Over Row
WOD GUIDANCE & GOALS
Move through the deadlifts, handstand push ups and bar muscle ups as fast as possible, to have at least :30 of rest before the next round. The deadlifts should be unbroken at least the first round, and will take :15-:30. The handstand push ups (strict or kipping) may start unbroken then do sets of 4/4. The handstands will take anywhere between :20-:30. And the bar muscle ups (or upper body pulling movement), do as many as possible unbroken or fast singles. They will take :20-:40. Target :90-2:30 per round.
Post Intervals to Comments.
HOME WOD
20 Squats
10 Push Ups
20 Sit Ups
ENDURANCE
4 x
200m, rest :30
400m, rest :60
800m, rest 2:00