WOD: Sat 02.15.2020 “Pan!c”
WOD
AMRAP 20
400 Meter Run
20 Medball Cleans (20/14)
2 Rope Climbs
WOD Guidance & Goals:
Moderate pace on the row and run, both exercises will take around 2 minutes each. Steady pace on the box jumps. Use the step down to slow your breathing. Finish box jumps around 1 minute. The medball cleans can be done unbroken or 10/10. Finish medball cleans around 1 minute. Two rope climbs will take :20. Wayland will do 4 rope climbs. Target 2+ rounds.
Post Rounds to Comments.
BARBELL CLUB
Today’s workout
WOD: Fri 02.14.2020 “One and Only”
WOD
AMRAP 10
10 Knees to Elbow
WOD Guidance & Goals:
Coaches will help you build to 90% of your 1 rep max for your final set of two reps. For the metcon, Choose a weight for the presses that you can do unbroken for the first set of 10. Do knees to elbow, or knees up, unbroken or in sets of 5. Target 8 rounds.
Post Weight and Rounds to Comments.
ENDURANCE
10 by 100 on the minute
BARBELL CLUB
Today’s workout
Hero WOD: Thu 02.13.2020 “The Chief”
WOD
“The Chief”
5 Rounds of:
AMRAP 3
3 Cleans (135/95)
6 Push Ups
9 Air Squats
*rest 1 minute between rounds
About The Chief: Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.
WOD Guidance & Goal:
Strategy = move as fast a possible for 3 minutes, rest, and do it again. Target 4-5 rounds for each AMRAP 3. Drop right into push ups from the cleans and burpee into the first squat. Your score is ONLY full rounds, so be calculated when attacking your last round at the end of each of those 3 minutes and try to not let those rounds drop!
Post # of Full Rounds to Comments. Compare scores HERE.
#NoExcuses Nutrition Challenge: WINNERS!!
WINNERS
Congratulations to Neal and Katy Millman (Wayland), and Alex and Jenna Hauser (Acton) for winning the #NoExcuses Nutrition Challenge!!
Neal lost 26.2 pounds (11.2% of his bodyweight) and 6.5 inches, while Katy lost 6.4 pounds (4.2% of her bodyweight) and 4.5 inches. Team Millman had a score of 230, that’s a perfect 120 points and 114 points.
Alex lost 12 pounds (6% of his bodyweight) and Jenna lost 6 pounds (4.3% of her bodyweight). Team Hauser lost 13 inches total and had a score of 174.
Both teams are feeling energized, their clothes fit better and their workouts are faster and heavier!
Other Members Who Kicked Butt!
Marina and Erin – placed 2nd for Wayland! Marina lost 13 pounds, 6 inches, and Erin lost 6.4 pounds and 4.5 inches. The duo scored 216 points.
Mary and Laura – placed 2nd for Acton! Mary lost 7 pounds and Laura lost 7.5 pounds. The team lost 9.5 inches and scored 154 points!
Sebastian – lost 8 pounds
Nikki – lost 6.2 pounds
Kate – scored a perfect 120 points
Ben – lost 8.4 pounds and 4.5 inches
Asa + Kelly – scored 218 points
Ayush + Ed – scored 200 points
Sharon R – lost 6.4 pounds
Sharon D – lost 4 pounds
Lori + Julianna – scored 218 points. Lori lost 8 pounds
Erin K – lost 6.5 pounds and 4.25 inches
Andy A – scored 108 points
Seanbaker – lost 11 pounds
John – lost 6 pounds
Lynn – lost 3.5# and 3.75 inches from just her waist
WOD: Wed 02.12.2020 “Yikes”
NEWS
- Did you know? Daybreak is Alexa-enabled. Just click on the image to the right to be taken to Amazon’s site to enable the skill.
- From there, just ask Alexa to “Open Daybreak CrossFit” and you’ll have the daily news and WOD read to you!
- C’mon… you know you need more Daybreak in your life! 🙂
WOD
Hang Power Snatch
3×3, building
“Yikes”
6 Rounds
200 Meter Run
5 Hang Power Snatch (65% of above)
WOD Guidance & Goals:
Coaches will help you build to a heavy triple hang power snatch. The last triple should be around 75% of your 1 rep max hang power snatch. For the metcon, use 65% of your heaviest triple for the 5 hang power snatch. Each round will take 1:15-1:30. Target 8 minutes.
Post Weight and Time to Comments.
ENDURANCE
4 x 1000, rest 3 minutes
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 65%x 6, 75%x 6, 80%x6x2 sets
*Rest 10 minutes, then
2) Front squat: 60%x 5, 65%x 5, 70%x5x2 sets
WOD: Tue 02.11.2020 “I Want to Break Free”
WOD
“I Want to Break Free”
On the 3 Minute for 15 Minutes
300/250 Meter Row
20 Pistols
10 Chest to Bar Pull Ups
WOD Guidance & Goal:
Sprint the row and see what you have left in your legs for pistols. Alternate legs for the pistols (10 per side), then do pull ups in a big set or chip away with fast breaks. Every round will take around 2:30 to complete. Scale pistols or meters on the rower to stay under 3 minutes.
Post Intervals to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) Pause snatch balance: 10 rounds – Every 60 seconds perform:
1x snatch balance with a 3 second pause in the receiving/bottom position. Work up to a max for the day.
*Start with a snatch balance, no dip and when you fail, re-rack the weight and continue climbing up the ladder with a snatch balance.
2) Snatch: 10 rounds – Every 90 seconds, perform:
1x squat snatch (Work up to a max for the day).
WOD: Mon 02.10.2020 “Intentions”
NEWS
- WAYLAND CUBBIE CLEAN OUT: Daybreakers! TODAY Monday, Feb 10th, please clear out your cubbies in the men’s and women’s locker rooms. They’re getting a deep clean TONIGHT! Take home towels, knee sleeves, and wrist wraps and wash them! Hangers will be thrown out. Any clothing items left behind will be donated. Cubbie items can be returned TOMORROW morning. Thank you!
WOD
“Intentions”
2 Rounds
100 Double Unders
50 Dumbbell Deadlifts (50/35)
50 Sit Ups
50/40 Calorie Bike
WOD Guidance & Goals:
Complete 100 doubles (150 singles or 50 attempts) around 2 minutes and pick up dumbbells for at least 10 deadlifts unbroken. Front head of the dumbbells must touch the floor (not both). Complete deadlifts in 2-3 minutes. Sit ups are your opportunity to breath. Do one continuous set using arms to propel yourself for forward, 2-3 minutes. The first round, bike at a moderate pace (3.5-4.5 minutes). The last round, push it! Target 20 minutes.
Post Time to Comments.
Courtesy of CFLP
ENDURANCE
6x300m, :90 rest
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 65%x 8 reps, 75%x 6 reps, 85%x 4 reps, 90%x 4 reps.
*Rest 10 minutes, then:
2) Front squat: 70%x 5 reps, 80%x 4 reps, 85%x 3 reps, 90%x 3 reps.
3) Core
5x GHD back extensions with 2 second hold at the top (barbell)
rest 90 seconds
10x strict toes to bar
WOD: Sun 02.09.2020 RNG 8am
- WAYLAND CUBBIE CLEAN OUT: Daybreakers! By THIS Monday, Feb 10th, please clear out your cubbies in the men’s and women’s locker rooms. They’re getting a deep clean Monday night! Take home towels, knee sleeves, and wrist wraps and wash them! Hangers will be thrown out. Any clothing items left behind will be donated. Cubbie items can be returned Tuesday morning. Thank you!
WOD: Sat 02.08.2020 “Whatcha Need”
NEWS
- WAYLAND CUBBIE CLEAN OUT: Daybreakers! By THIS Monday, Feb 10th, please clear out your cubbies in the men’s and women’s locker rooms. They’re getting a deep clean Monday night! Take home towels, knee sleeves, and wrist wraps and wash them! Hangers will be thrown out. Any clothing items left behind will be donated. Cubbie items can be returned Tuesday morning. Thank you!
WOD
“Whatcha Need”
In Teams of 2:
75 Calorie Row
75 Dumbbell Thrusters (50/35)
75 Kettlebell Swings (53/35)
75 Sit Ups
75 Kettlebell Swings
75 Dumbbell Thrusters
75 Calorie Row
WOD Guidance & Goals:
With your partner, divide reps any way you’d like. Suggestions.. Row 10-15 calories at a time with fast transitions. Choose a weight for thrusters you can do for at least 10 rep unbroken and switch every 10 reps. The weight for the kettlebell swings should be light enough that you can do at least 20-25 reps unbroken. And do fast sit ups in sets of 25 or more, as soon as your cycle time slows down switch with your partner. Target 25 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
Today’s workout!
WOD: Fri 02.07.2020 “Liquid Cocaine”
NEWS
- WAYLAND CUBBIE CLEAN OUT: Daybreakers! By THIS Monday, Feb 10th, please clear out your cubbies in the men’s and women’s locker rooms. They’re getting a deep clean Monday night! Take home towels, knee sleeves, and wrist wraps and wash them! Hangers will be thrown out. Any clothing items left behind will be donated. Cubbie items can be returned Tuesday morning. Thank you!
WOD
Clean and Jerk
1 Rep Heavy
“Liquid Cocaine”
5 Rounds
5 Clean and Jerks (155/105)
10 Chest to Bar Pull Ups
WOD Guidance & Goal:
For the strength piece of today’s workout, coaches will help you work up to a heavy single clean and jerk. For the metcon, Choose a weight you can do 5 consecutive reps or 5 fast singles, around 65% of your heavy single from the strength piece of today’s workout. This workout is ALL out for 5 rounds. Total BURNER! .Target 10 minutes or less.
Post Weight and Time to Comments. Compare scores HERE.
Courtesy of CFNE
ENDURANCE
3 rounds
400m easy, 400m moderate, 400m easy, 400m fast, rest 3 min.
BARBELL CLUB
Today’s strength and workout