WOD: Mon 06.03.2019 “After Midnight”
NEWS
- BARBELL (Acton Only)
- Saturday mornings starting 6/15 Barbell will now be at 8am between our regularly scheduled classes!
- Wednesday nights starting 6/19 Greg will be coaching Barbell Club
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be Sunday 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD
“After Midnight”
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)
3 Rounds:
15 Deadlifts (155/105)
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)
WOD Guidance & Goal:
If you were fresh, 5 cleans could be done unbroken. The deadlifts will feel light. Aim to complete each couplet between 4-7 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
3 rounds
1k, 200m recovery
WOD: Sat 06.01.2019 “Mr. Nice Guy”
NEWS
- TODAY: Bring a Friend to the 7a or 9a classes!
WOD
“Mr. Nice Guy”
5 Rounds:
10 Alternating Dumbbell Snatches (50/35)
25′ Overhead Walking Lunges (50/35)
15 Box Jumps (24/20)
25′ Overhead Walking Lunges (50/35)
10 Toes to Bar
WOD Guidance & Goals:
Start with a steady/uncomfortable pace and maintain! Choose a weight for the dumbbells that you can cycle through 10 unbroken snatches and do a 25′ overhead lunge without placing the dumbbell down. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Fri 05.31.2019 “Sweet But Psycho”
WOD
“Sweet But Psycho”
10-9-8-7-6-5-4-3-2-1
Dumbbell Hang Clean + Jerk (50/35)
200 Meter Run
WOD Guidance & Goals:
Choose a weight for the dumbbells that you can do 5 clean and jerks unbroken. Break reps 10-7 into two sets and reps 6-1 do unbroken. Run 200 meters between each set. Target 17 minutes
Post Time to Comments.
ENDURANCE
Today’s wod
WOD: Thu 05.30.2019 “La Boca”
WOD
“La Boca”
9-15-21
Front Squat (135/95)
Lateral Burpee Over the Bar
WOD Guidance & Goals:
The set of 9 front squats should be unbroken. For the set of 15, do at least 8 reps before placing the bar down. For the final set of 21 do 8/7/6. Choose a moderate pace for the burpees and push the last set of 21. Target 7 minutes.
Post Time to Comments.
WOD: Wed 05.29.2019 Snatch Complex + Row
WOD
Snatch Complex
Snatch Pull + Hang Snatch + Snatch (all squat)
5×3, ascending
Row
7 x 200 Meter
Rest 1 min between sets
WOD Guidance & Goals:
Start the snatch complex at 60% of your 1 rep max snatch and build by 5% each set. Row the 200’s :05 faster than your 2k PR pace.
Post Weights and Intervals to Comments.
ENDURANCE
4 sets
100m fast, 200m easy, 300m moderate, rest :90
BEAST COAST BARBELL: 5/27-6/1
First off congratulations to Candice, Ashley and Bryan for an amazing job this weekend. They did an incredible job representing our team and themselves. I was SO proud.
This week is test week for those who didn’t compete this past weekend. We will smash some old PRs this week!
Beast Coast Barbell: Test week/comp: athletes that competed at RWL this past weekend can rest this whole week (optional) or skip over to Thursday’s workout.
Tuesday:
A) Snatch : 1×1 @85 1×1@92 1×1@101-103%
B) Clean and Jerk: 1×1 @85 1×1@92 1×1@101-103%
Wednesday:
A) Snatch : 1×1 @85 1×1@92 1×1@101-103%
B) Clean and Jerk: 1×1 @85 1×1@92 1×1@101-103%
Thursday:
A) 5×1+2 Snatch+2 hang snatch @70-80%
B) build to heavy 5 rep snatch deadlift
Saturday: Acton:
A) 5×1+2 Snatch+2 hang snatch @70-80%
B) build to heavy 5 rep snatch deadlift
WOD: Tue 05.28.2019 “I Don’t Care”
WOD
“I Don’t Care”
3 Rounds of AMRAP 1 (i.e. fight gone bad style)
– Bike
– Deadlift (185/135)
– Sit Up
– Kettlebell Swing (53/35)
– Double Unders
Rest 1 Minute
WOD Guidance & Goals:
Do as many reps as possible in 1 minute at each station. Get 12+ cals on the bike. Choose a weight for the deadlifts that you can do for 5 in a row. Do one continuous set of sit ups. Choose a weight for the kettlebell swings you do for at least 20 reps in a row. Chip away at double unders, singles or attempts. You’ll keep a cumulative count throughout the rounds and will record your total reps.
Post Total Reps to Comments.
Hero WOD: Mon 05.27.2019 “Murph”
NEWS
- TODAY:
- Wayland – 7a and 9a
- Acton – 9a
- Plan for the class to be 1:15 hr.
WOD
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.
Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!
Post Time to Comments. Compare scores HERE.
WOD GUIDANCE & GOALS:
We have a lot of variations of Murph, so don’t fret if you can’t “do” Murph as written. It’s not about the WOD today, it’s about the purpose. So choose an option below based on your experience level and simply how you feel that morning:
For most our members:
A) HALF: Scale down to half the reps and an 800m run instead of the mile. So you’re looking at 800m run, 50 pull-ups, 100 pushups and 150 air squats followed by a 800m run. Break up the meat of the WOD into 10 rounds of 5 pull-ups/10 push-ups/15 squats.
B) THREE/FOURTHS: If you want a little extra, you can go with 3/4 Murph with 1200m runs and 15 rounds of 5/10/15.
C) PARTNER: Another fun option is partnering up and share the running and reps equally… start by alternating 400s (2 each), then alternate the 20 rounds of 5 pull ups, 10 push ups and 15 squats (so you each do a total of 10 rounds), and then alternate 400s for the last mile.
For those who have had experience with full Murph:
A) PARTITIONED: You may give this a go as prescribed. A good strategy is to partition the pull ups, push ups and squats into 20 rounds of 5/10/15. When your pushups start to go, you can partition rounds into 5 pull ups, 5 push ups, 15 squats, 5 pushups. Yes, lots of math. Keep a whiteboard handy.
B) UNPARTITIONED: If your time for partitioned Murph is under 40 minutes, you can attempt Murph as written, meaning, no breaking up the middle portion… just get your 100 pull ups done, then move to the push ups, then to squats. This gets gross.
C) VEST: If your time for partitioned Murph is under 40 minutes, you may wear a 20# vest. You must partition if you wear a vest.
D) PARTNER: Lastly, if you and a buddy both have done Murph under 40 minutes, try 1.5x Murph. For the 1.5 mile run at beginning and end, alternate 12 x 200m runs (6 x 200 each). For the main set, plan for 30 rounds of 5 pull ups, 10 push ups, 15 squats alternating rounds (15 rounds each). And if you really want to make it spicy… throw that 20# vest on and get at it!
WOD: Sat 05.25.2019 Back Squat + Freddy Krueger
NEWS
- MEMORIAL DAY SCHEDULE:
- Monday 5/27 – Wayland: 7a and 9a. Acton: 9
WOD
Back Squat
5×2, across
“Freddy Krueger”
21-15-9
Kettlebell Swings (70/53)
Burpees
WOD Guidance & Goal:
Coaches will help you work up to 90% of your 1 rep max back squat which you will do for all sets. For “Freddy” choose a weight for the kettlebell that you can do 21 swings unbroken. Target 3 minutes. This is fast and, if done right, will get gross.
Post Weight and Time to Comments. Compare scores HERE.