WOD: Sat 09.21.2019 “Worship”
NEWS
TODAY:
- ONE CLASS at 8AM
- THROWDOWN at 3PM in Acton (even if you’re not competing, stop by, cheer on your buddies, hang out after at the social!)
WOD
10-9-8-7-6-5-4-3-2-1
Bike For Calories
Power Clean (115/75)
Thruster (115/75)
Ball Slam
WOD Guidance & Goals:
Bike calories will be less than 1 minute every round and aim to get faster as the cals decrease. Choose a weight for power cleans and thrusters that you can do for 10 reps unbroken. Try to keep these two movements unbroken. Steady and continuous pace on the ball slams. Target 15 minutes.
Post Time to Comments.
WOD: Fri 09.20.2019 “Battle Symphony”
NEWS
INTERNAL TEAM THROWDOW
- WHEN: TOMORROW Saturday, September 21st
- TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
- WHERE: Our ACTON Location (53 Knox Trail) since last year was in Wayland
- BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up is CLOSED.
SATURDAY: Only 1 class at 8am!! If you’re doing the throwdown, we strongly suggest you do NOT take class that morning. 😉
#800gChallenge
We are back to a colored-theme. You can get the bonus point for week 4 if you eat at least 50 grams of something purple-colored. This new bonus point starts on Monday and runs through next Sunday. Don’t go by Google, just look at it. If it is purple – it counts! For example, Japanese yams, purple carrots, purple cauliflower, eggplant, black beans, red cabbage, red grapes, blackberries…. Names can be deceiving, just go based on what it looks like. Beets are red and blueberries are blue. Remember, you must hit 800g to be eligible for the bonus point.
WOD
“Battle Symphony”
In Teams of 2:
2K Row (switch every 500m)
150 Box Jump Overs (24/20)
100 Toes to Bar
50 Kettlebell Swings (70/53)
WOD Guidance & Goal:
Small fast sets for the box jumps and toes to bar. As soon as you start to slow down switch with your partner. Kettlebell swings try to go for bigger sets (10 reps or more)
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 Miles for Time
WOD: Thu 09.19.2019 “Amaze”
NEWS
- INTERNAL TEAM THROWDOW Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: THIS Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Knox Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up is CLOSED.
THIS SATURDAY: Only 1 class at 8am!!
WOD
“Amaze”
AMRAP 15
300 Meter Run
15 Bodyweight Deadlifts
WOD Guidance & Goals:
Run the three-hundreds at your one mile PR pace. Deadlifts should be done at a weight you can perform 10 unbroken. Target 6 rounds.
Post Rounds to Comments.
BEAST COAST BARBELL: 9/17-9/21
Tuesday:
A) 5×5 power jerk @65-70%
B) 8×1 split @80%
C) 3xME Strict D.B. press (you choose the weight, we going for reps BABY)
Wednesday: (Yes squat everything, lol)
A) 5x(2+1) below knee hang clean + Split jerk @70%-75%
B) 5×1 clean & jerk @80%
D) 3×1:30 weighted plank/plank (yes, a minute and 30 seconds.)
Thursday:
A) 5x(3+3) hang snatch + OHS@75%
B) 4×2 below knee hang snatch @80%
C) 5X2 snatch deadlift @150%-160%
Saturday:
A) 3×4 front squat @80%
B) 3×2 @90%
C) 1×1 @98%
D) 1xmax reps @80% (try your best)
EVENT: Internal Team Throwdown + Social 2019
THE DETAILS
- WHEN: THIS Saturday, September 21st
- TEAM CHECK-IN: 2:30p
- FIRST WOD 3-5p
- FOOD/LIBATIONS: 5-7p
- WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
- LOCATION: Our ACTON Location (53 Knox Trail)
- BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.
HALL OF FAME
Will, Singer and Lourdes… Our 2015 Champions!
The Champs. Dave, Brent and Sara
Fall 2015 Champs: Nic, Kristin + Kevin
2016 Champs: Justin, Carrie + Brandon
2017 Champs: Mikey, Cheryl + Tara
2018 Defending Champs: Melissa, Drew + Britt
TEAMS
| TEAM | Member | Member | Member |
| Glen | Zev | Lourdes | Fergal |
| Zeus | Rahul | Nikki | John P |
| Nate | Ben E | Erin K | Katy |
| Clovis | Melissa | Pete | Jon J |
| Holleyman | Erin C | Sebastian | Megha |
| DT | Cornish | Gretchen | Janice |
| Daniel | Sarah L | Jenna | Sam |
| JT | Anna | Todd | Alex |
| McGhee | Julianna | Andy A | Tony P |
| The Chief | Jackson | Eric B | Kelly |
| Josh | Liz P | Dusty | Stuart |
| Murph | Brett B | Willis | Amari |
| Nutts | Martin | Mariah | Jacob |
| Wittman | Mikey | Lori | Asa |
| Bull | Angus | Ted | Amanda W |
| War Frank | Cindy | Neal | Matthew |
| Blake | Tyler | Laura S | Mike M |
| Chad | Lynn N | Deliana | Ezra |
| Marston | John E | Cyrus | Zach |
| Scooter | Paulo | Tara | Brandy |
WODS
WOD 1
500 Meter Row
21 Thrusters (35#)
30 Sit Ups
Athlete one rows five-hundred meters. As soon as he/she moves to thrusters athlete two will then row five-hundred meters. Then same with athlete three. Athlete one will move to sit ups once he/she is done with thrusters. Athlete two and three can only move forward to the next exercise once the athlete in front of them has moved on. Your score will be total time for all three athletes to clear the three exercises.
WOD 2
600 Meter Run
60 Pull Ups
60 Box Jumps (20″)
60 Power Cleans (85/65)
600 Meter Run
For workout two, only one person works at a time. For the run, each athlete will run two-hundred meters. Once the run is completed by all three athletes they will move on to pull ups (scale: ring rows no banded pull ups.) Athletes must do at least five reps (of the sixty) but cannot do more than 10 reps in a row. Once the team has completed pull ups they’ll move to box jumps (scale: step ups) at 20 inches. Again, all athletes must do at least 5 box jumps/step ups (of the sixty) but cannot do more than 10 reps per turn. Once box jumps are complete, the team moves to power cleans at either eight-five or sixty-five pounds (same rep rules apply) and then finishes with each athlete running another two-hundred meters. Scores will be total time.
WOD 3
AMRAP 10
100 Burpees
3 Rep Max Press
Teams will complete one-hundred burpees with one person working at a time. Once the burpees are complete, in the remaining time each athlete will establish a three rep max strict press. Your score is total weight. If your team does not complete the burpees your score is the number of burpees your team completed.
WOD: Wed 09.18.2019 “Drifter”
NEWS
- INTERNAL TEAM THROWDOW Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: THIS Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Knox Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up is CLOSED.
THIS SATURDAY: Only 1 class at 8am!!
WOD
Hang Power Clean
5×2 reps, across
“Drifter”
3 Rounds of AMRAP 3:
5 Hang Power Cleans (135/95)
3 Muscle Ups
*rest 1 minute between rounds
WOD Guidance & Goals:
Coaches will help you work up to 90% of your 1 rep max hang power clean for the lifting portion of today’s workout. For the AMRAP 3’s, the five hang cleans should be unbroken for the majority of the workout (use 75% of what you did above). For the muscle ups, use rings or the bar. Do transitions of 3 chest to bars plus 3 dips. Start each AMRAP from the top and target 2 rounds per AMRAP 3. Record all three AMRAPs.
Post score to Comments. Compare scores HERE.
ENDURANCE
4 rounds
1x600m, :90
1×400, :60
1x200m, :90
WOD: Tue 09.17.2019 “Fu-Gee-La”
NEWS
- INTERNAL TEAM THROWDOW Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: THIS Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Knox Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up is CLOSED.
THIS SATURDAY: Only 1 class at 8am!!
#800gChallenge
You can get the bonus point for week 3 if you eat at least 50 grams of white potatoes, corn, beans or lentils. This new bonus point starts on Monday and runs through next Sunday. No need to eat all of them — one is plenty or mix and match to get to your 50 grams. Remember, you must hit 800g to be eligible for the bonus point. These items have taken a hit in the blogosphere, but they can be included in a healthy diet and are a definite “YES” in counting towards your 800 grams.
WOD
“Fu-Gee-La”
30-20-10
Calorie Row
Lateral Burpee
Front Squat (135/95)
WOD Guidance & Goals:
Treat the row as a buy in to each round. Row at a moderate pace to save your legs for burpees and front squats. Keep moving on the burpees and choose a weight for the squats that you can do for 10 consecutive reps. Target 13 minutes.
WOD: Mon 09.16.2019 “Staring at the Sun”
NEWS
- INTERNAL TEAM THROWDOW Yes… you can smell it in the air, can’t you! It’s that time of year to get together for a friendly team-style competition amongst Daybreakers. This is the time to get your name etched on our Championship cup for all to see!
WHEN: THIS Saturday, September 21st
TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHERE: Our ACTON Location (53 Knox Trail) since last year was in Wayland
BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up at the front desk by TODAY, September 16! We will then create and post balanced teams. - THIS SATURDAY: Only 1 class at 8am!!
#800gChallenge
You can get the bonus point for week 3 if you eat at least 50 grams of white potatoes, corn, beans or lentils. This new bonus point starts on Monday and runs through next Sunday. No need to eat all of them — one is plenty or mix and match to get to your 50 grams. Remember, you must hit 800g to be eligible for the bonus point. These items have taken a hit in the blogosphere, but they can be included in a healthy diet and are a definite “YES” in counting towards your 800 grams.
WOD
“Staring at the Sun”
16-14-12-10-8
Strict Pull Up
Dumbbell Press (50/35)
V-Ups
WOD Guidance & Goals:
Do pull ups in sets of 3-5 reps to start every set then chip away by doing fast singles. Choose a weight for the dumbbells that you can do at least 5 consecutive reps. Scale pull ups by using a band and V-ups to tuck ups. Target 18 minutes.
Post Time to Comments.
ENDURANCE
10 x :60 hill repeat, walk down
WOD: Sat 09.14.2019 “Carry Me Away”
WOD
15-12-9
Hang Squat Clean (135/95)
Bar Facing Burpee
WOD Guidance & Goals:
Choose a weight for the hang squat cleans and the push jerks that you can do for at least 6 reps in a row. For every set of barbell movements, aim to complete the reps in 2-3 sets. For instance, the set of 15 do 10/5 or 6/5/4. The burpees, get uncomfortable and stay there. Target 5 minutes for both workouts.
Post Times to Comments.