WOD: Tue 11.05.2019 “Behold”
NEWS
- FRI 11/8 at 5:30p Wayland + Acton – Friday Night Lights for the final Open workout! Come cheer on Daybreak athletes and bring your favorite beverage to celebrate the end of The Open!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
WOD
“Behold”
1K Row
21 Clean (155/105)
800 Meter Run
21 Clean (155/105)
1k Row
WOD Guidance & Goals:
The row and run will take around 4 minutes each. Choose a weight for the clean that you can do for 5 consecutive reps to start each set, and then do sets of 3 or single reps. Target 16 minutes.
Post Time to Comments.
WOD: Mon 11.04.2019 “Valentino”
NEWS
- FRI 11/8 at 5:30p Wayland + Acton – Friday Night Lights for the final Open workout! Come cheer on Daybreak athletes and bring your favorite beverage to celebrate the end of The Open!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
WOD
“Valentino”
3 Rounds
15 Pull Ups
30 Push Ups
60 Squats
Bike 1/2 Mile
WOD Guidance & Goals:
Do not go to failure on pull ups or push ups. As your arms start to tire, do smaller sets with short breaks. Go unbroken on the squats and use the first two bikes to flush out your legs. Push the pace on the third round especially on the squats and bike. Target 15 minutes.
Post Time to Comments.
WOD: Sun 11.03.2019 RNG 8am
- FRI 11/8 at 5:30p Wayland + Acton – Friday Night Lights for the final Open workout! Come cheer on Daybreak athletes and bring your favorite beverage to celebrate the end of The Open!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD: Sat 11.02.2019 “Represent”
NEWS
- TODAY is BRING-A-FRIEND DAY
- TODAY 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- FRI 11/8 at 5:30p Wayland + Acton – Friday Night Lights for the final Open workout! Come cheer on Daybreak athletes and bring your favorite beverage to celebrate the end of The Open!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
WOD
“Represent”
21-15-9 Back Squats (225/155)
400 Meter Run Between Sets
WOD Guidance & Goal:
Choose a weight you can do at least 10 rep unbroken before placing the bar down. Runs are the recovery. Bar can be taken from the rack. Target sub 15 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Fri 11.01.2019 “Open 20.4”
NEWS
- NOVEMBER CHALLENGE: Run/Walk 24,000 Meters in the month. That’s 1/2 mile/day!
- BRING-A-FRIEND DAY: Is this Saturday, and every first Saturday of the Month!
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- FRI 11/8 at 5:30p Wayland + Acton – Friday Night Lights for the final Open workout! Come cheer on Daybreak athletes and bring your favorite beverage to celebrate the end of The Open!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
“Open 20.4”
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Pistols
10 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)
30 Pistols
5 Clean and Jerks (315/205)
WOD Guidance & Goals:
Do step ups (to recover/breath) for the box jumps and push the pace on the clean and jerks. There is a 20 minute cap.
Post Reps to Comments.
ENDURANCE
4x200m, :60
4x400m, :90
2800m, 2 min
Hero WOD: Thu 10.31.2019 “Hansen”
NEWS
- TONIGHT 10/31 HALLOWEEN: No 6:30p Classes!
- BRING-A-FRIEND DAY: Is this Saturday, and every first Saturday of the Month!
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
“Hansen”
5 Rounds:
30 Kettlebell Swings (70/53)
30 Burpees
30 Sit Ups
WOD Guidance & Goal:
This is a grind. Break kettlebell swings into two sets. Choose a steady pace for the burpees and sit ups, allowing you to go unbroken. Target 23 minutes.
Post Time to Comments. Compare Scores HERE
HANSEN
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
ENDURANCE
WOD: Wed 10.30.2019 “Look At Her Now”
NEWS
- TOMORROW Thu 10/31 HALLOWEEN: No 6:30p Classes!
- BRING-A-FRIEND DAY: Is this Saturday, and every first Saturday of the Month!
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
AMRAP 20
15 Box Jumps (24/20)
15 Deadlifts (75/55)
WOD Guidance & Goals:
Choose a weight for the push press that you can do for 10 consecutive reps. You’ll use the same weight for the deadlifts. Find a steady pace from the beginning and maintain (2:30-3 per round). Target 8 rounds.
Post Rounds to Comments.
ENDURANCE
30 min trail run
WOD: Tue 10.29.2019 “Lights Out”
NEWS
- THUR 10/31 HALLOWEEN: No 6:30p Classes!
- BRING-A-FRIEND DAY: Is this Saturday, and every first Saturday of the Month!
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
500 Meter Row
20 Pull Ups
40/30 Calorie Bike
400 Meter Run
10 Bar Muscle Ups
WOD Guidance & Goals:
ALL the pulling! The row, bike and run will each take around 2 minutes to complete. To manage grip do the pull ups in sets of 5-10, the chest to bars in set of 2-5 and the bar muscle ups as singles. Target 12 minutes.
Post Time to Comments.
WOD: Mon 10.28.2019 “Dance Monkey”
NEWS
- THUR 10/31 HALLOWEEN: No 6:30p Classes!
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
Front Squat
5-3-1-1-1
“Dance Monkey”
AMRAP 8
8 Hang Power Clean (95/65)
12 Front Squats (95/65)
WOD Guidance & Goals:
Coaches will help you build to 80% for 5, 85% for 3, then 90% for the singles. Go heavy but not to failure. For the AMRAP 8, choose a weight (less than 50% of what you did for the singles) you can do the first round unbroken. Target 8 Rounds.
Post Weight and Rounds to Comments.
ENDURANCE
2 x 800m, rest 2
4x400m, rest :90
4x200m, rest :60
