WOD: Tue 04.30.2019 “ME!”
NEWS
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
“ME!”
AMRAP 20
W: Plate Push (4 lengths); A: 100m Sandbag Run (60/40)
20 Ring Rows
20 Weighted Sit Ups (35/25)
50 Meter Kettlebell Waiter’s Walk (53/35)
WOD Guidance & Goal: For Wayland, Push plates the full length of the turf before stopping to rest. Time your break and get back on it. The 4 plate pushes will take about 2 minutes. For Acton, bear hug the sandbags and keep a steady pace for full 100m. Ring rows are done with feet on a bench and straps perpendicular to the floor. No kipping. Choose a weight for the sit ups that you can do at least 10 reps before breaking. The kettlebell waiter’s walks are done with one kettlebell overhead and the other by your side. Switch sides after completing 50 meters. Aim to complete 3-4 rounds.
Post Rounds to Comments.
WOD: Mon 04.29.2019 “Old Town Road”
NEWS
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
“Old Town Road”
3 Rounds
500 Meter Row
100 Double Unders
20 Thrusters (65/45)
WOD Guidance & Goal: xRow at your 2k pace (not a sprint) and do big sets of double unders. Choose a weight for the thrusters you can do 20 thrusters unbroken. Target 15 minutes.
Post Time to Comments.
ENDURANCE
10 x 100m on the 1 min
WOD: Sun 04.28.2019 RNG 8am
NEWS
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD: Sat 04.27.2019 “Champion”
NEWS
- BEAST COAST BARBELL: Mock meet TODAY at 10:30a in Wayland
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
“Champion”
2 Rounds
25 Strict Handstand Push Ups
20 Deadlifts (135/95)
15 Overhead Squats (135/95)
10 Burpee Box Jump Overs (24/20)
800 Meter Run
WOD Guidance & Goal: Break handstands into sets of 5 to save shoulders for overhead squats and the second round of the workout. Deadlifts and overhead squats are done at the same weight. Overhead squats will be the limiting factor. Target 5 squats in a row before resting. Steady pace on the burpee box jumps and first run. Push pace for all movements on the second round. Target 20 minutes.
Becky Conzelman
This workout was created in honor of Beck Conzelman, five-time CrossFit Games athlete, who passed earlier this month. Becky is survived by her husband and two children, her parents and siblings.
Post Time to Comments.
WOD: Fri 04.26.2019 Lunge, Row + Evil Wheel
NEWS
- BEAST COAST BARBELL: Mock meet tomorrow, Saturday, April 27th at 10:30a in Wayland
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
5×3, across
5×3, across
3×10-15
WOD Guidance & Goal: For each lift, work up to a weight that is heavy while form and range of motion is maintained.
Post Weights to Comments.
ENDURANCE
Accumulate 1 mile but every minute stop and do 5 burpees
WOD: Thu 04.25.2019 “Helen”
NEWS
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a in Wayland
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
WOD Guidance & Goal: Fight to do every round of kettlebell swings unbroken. The pull ups get “grippy” after the kettlbell swings, try to do bigger sets to start then chip away at fast singles. Aim to finish in 8-12 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Wed 04.24.2019 “Talk”
NEWS
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a in Wayland
- BRING A FRIEND DAY: Saturday, May 4th bring a friend to any of our classes 7a, 8a (for both gyms!), and 9a. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Our very own Daybreaker, Dr. Jamal DeVita of DeVita Chiropractic will host a clinic on Saturday, May 11th from 8:00-9:00am in Acton. Dr. DeVita will show you how to prevent and, if needed, treat some of the more common CrossFit injuries. He’ll discuss when and how to use ice versus heat to treat sore spots. And he’ll review functional taping, what it is, why it works and he’ll include complimentary Rock Taping for anyone interested in trying it.
- RUNNING CLINIC: We’ve had multiple requests for a running technique clinic. On Saturday, May 18th at 9a in Wayland, Mel will cover the basics of running and how to program running workouts into your weekly workout routine. Space is limited, sign up at the front desk by Wed 5/15.
WOD
“Talk”
24-21-18-15-12-9-6-3
Medball Clean (20/14)
Medball Sit Up (20/14)
Push Up
WOD Guidance & Goal: Keep the medball cleans and sit ups unbroken and do smart sets of push ups (do not go to failure). These are complimentary movements which means there should be little to no transition time. Target 12-15 minutes.
Post Time to Comments.
ENDURANCE
4 rounds
600m moderate, 300m sprint, 100m walk
BEAST COAST BARBELL: 4/22-4/27
Taper week for mock meet (April 27th Saturday 10:30am)
Mon/Tuesday:
A) 5×3 power snatch @65%
B) 5×3 clean and power jerk @70%
C) back squat to today’s heavy single 1×1
Wednesday: same as Monday (if you did Monday, rest today)
Thursday:
A) Snatch 3×1 @85%
B) clean and jerk 3×1 @85%
C) mobility cool down (stretch everything!)
Saturday: Mock Meet day!
A) 3 attempts for a 1rm snatch
B) 3 attempts for 1rm c&j
WOD: Tue 04.23.2019 “Randy’s Row”
NEWS
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a in Wayland
WOD
Hang Power Snatch
5 x 3 reps, building
“Randy’s Row”
3 Rounds:
25 Snatches (75/55)
500 Meter Row
WOD Guidance & Goal: Start working sets of hang power snatch at 65% of your 1 rep max and build by 5-10%. For Randy’s row, choose a weight you can do at least 15 reps unbroken. Target 12-15 minutes.
Post Weight and Time to Comments. Compare scores HERE.
WOD: Mon 04.22.2019 “Fun Hog”
NEWS
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a
WOD
“Fun Hog”
3 Rounds:
30 Dumbbell Step Ups (50/35)
15 Ring Rows
Rest 5 Minutes
3 Rounds
30 Double Unders
15 Dumbbell Push Jerks (50/35)
WOD Guidance & Goal: Choose a weight for the dumbbells that you can do for 20 step ups straight and 8 push jerks straight. Target 9 minutes for the first couplet and 6 minutes for the second.
Post Intervals to Comments.
ENDURANCE
45 min go as far as possible