WOD: Thu 06.27.2019 “Senorita”
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes is TODAY Thursday 6/27
- SHOULDER SEMINAR
- POST PONED: Unfortunately we have to post pone the seminar to a later date due to scheduling conflicts.
- RNG
- This Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
- WEEK OF JULY 4th
- Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
- Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“Senorita”
3 Rounds
50 Wall Balls
30 Double Unders
10 Muscle Ups
WOD Guidance & Goals:
Break the wall balls into two to three sets (30/20 or 30/10/10). Take a deep breath before your double unders and try to do them unbroken or in two big sets. Scaling options for double unders are 40 singles or 10 attempts. Muscle ups are on the rings. Break into 4/3/3 or fast singles. Scaling options for muscle ups include; bar muscle ups or 10 strict pull ups + 10 ring dips. Target 15 minutes.
Post Times to Comments.
WOD: Wed 06.26.2019 “You Need to Calm Down”
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes is TOMORROW Thursday 6/27
- SHOULDER SEMINAR
- THIS Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Admission is free to all Daybreak and Daybreak North members.
- RNG
- This Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
- WEEK OF JULY 4th
- Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
- Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“You Need to Calm Down”
4 Rounds
15 Hand Release Push Ups
15 Kettlebell Swings (53/35)
~ Rest 4 Minutes ~
4 Rounds
15 Knees to Elbow
10 Dumbbell Rows (50/35)
WOD Guidance & Goals:
For the first couplet, choose a weight for the kettlebell swings that you can do for 15 swings unbroken. And scale push ups reps as needed to keep workout under 10 minutes. For the second couplet, string smaller sets (3-5 reps) of knees to elbow or knee ups together to save grip and hip flexors. In a plank position with both hands on dumbbells, do 5 dumbbell rows on one side, then switch. Keep hips and shoulders square to the floor. Finish under 10 minutes.
Post Times to Comments.
ENDURANCE
3 x 1 mile. Rest 5 minutes.
WOD: Tue 06.25.2019 “Lush Life”
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes will be THIS Thursday 6/27
- SHOULDER SEMINAR
- THIS Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
- RNG
- This Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
WOD
“Lush Life”
In Teams of 3
EMOM 36
Min 1: Row for Meters
Min 2: Bike for Miles
Min 3: Rest
WOD Guidance & Goal: Any time there is a rest built into a workout it means you give the working intervals 100%
Post Score to Comments. Compare scores HERE.
BEAST COAST BARBELL: 6/24-6/29
Monday/Tuesday:
A) Snatch pull+ snatch 5x(3+1 )@85%
B) Snatch balance 4×1 @85%
C) front squat 1×2 @5-10lbs heavier than last week
Wednesday:
A) Clean pull+clean 5x(3+1) @85%
B) power jerk+split jerk 5x(1+1) @85%
Thursday:
A) build to today’s heaviest weight for complex: 1 cleans+1 front squats+1 jerks
B)superset:
B1) 3×12 strict dips
B2) 3×1:00 weighted Plank (hands)
Saturday:
A) build to today’s heaviest 2 rep snatch
B) build to today’s heaviest front squat singled
WOD: Mon 06.24.2019 “Pretty, Handsome, Awkward”
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
Overhead Squat
3 x 5, Across
“Pretty, Handsome, Awkward”
AMRAP 6
12 Hang Squat Snatch (115/75)
12 Double Jump Burpee Over the Bar
WOD Guidance & Goals:
Coaches will help you build to a moderate (75-80% of your 1 rep max) weight for the strength portion of the workout. For the metcon, choose a weight for the snatches that you can cycle through 6 reps unbroken. Target 2-3 rounds.
Post Weight and Reps to Comments. Compare scores HERE.
ENDURANCE
3 sets:
500m moderate, :90 rest
400m moderate, :60 rest
300m moderate, ;45 rest
200m moderate, :30 rest
100m moderate, 4 min rest
WOD: Sat 06.22.2019 “Arrows”
WOD
“Arrows”
With a partner
1 Mile Run
30 Clean (225/155)
100 Toes to Bar
30 Clean
1 Mile Run
WOD Guidance & Goals:
Choose a partner who will use the same weight as you for the cleans. Cleans will be done as singles and should be around 90% of your 1 rep max. For the run, switch every 400 meters. For the toes to bar do sets of 5-10 managing grip and hip flexors. Target 30 min.
Post Time to Comments. Compare scores HERE.
WOD: Fri 06.21.2019 Bench + Burner
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
Bench
5×3, across
Burner
3 Rounds
Sled or Plate Push
100′ Kettlebell Front Rack Carry (53/35)
25 Weighted Sit Ups (45/35)
WOD Guidance & Goals:
Coaches will help you work up to 85-90% of your 1 Rep Max Bench press. You will do the same weight for all 5 sets of 3 reps. The Sled/Plate push will be light and quick, the kettlebell carry should feel heavy but you manageable for at least 50 feet, and the sit ups get 15 reps before having to rest. The Burner is not for time.
Post Weight to Comments.
ENDURANCE
7 rounds
sled 20 meters (4×45#plates/3×45#plates)
100m sprint
Rest 3 Minutes
WOD: Thu 06.20.2019 “Silouettes”
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
“Silouette”
3 Rounds
15 Lateral-Over-Bar Burpees
15 Front Squats (135/95)
15 Jerks (135/95)
15 Chest to Bar Pull Ups
WOD Guidance & Goal:
This one is a grind! Move at a steady pace on the burpees, choose a weight you can complete 10 consecutive front squats and 5 consecutive jerks, and do small sets of chest to bars with quick breaks. Aim to complete this workout in 15-20 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Wed 06.19.2019 “Wayne’s World”
NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
- SHOULDER SEMINAR
- Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.
WOD
“Wayne’s World”
AMRAP 20
With a partner
400 Meter Run
60 Kettlebell Swings (70/53)
WOD Guidance & Goals:
Choose a buddy that will be using the same weight kettlebell. The kettlebell swings, get them done in sets of 10-15. As soon as your cycle time slows, switch. The 400m runs will be done in 200m increments. Target 5 Rounds.
Courtesy of GritWOD
Post Rounds to Comments.
ENDURANCE
Today’s workout