WHAT: Learn how to build awareness and skills to optimize your safety in the event of an attack.
WHEN: Sunday February 10th, from 10-11am. Sign up at front desk. Only 20 spots available!!
WHERE: Daybreak CrossFit North in Acton
WHO: All Female Daybreak Members!
COST: This a Daybreak-sponsored event, so FREE to members!
INSTRUCTOR: Daybreak member, Tara Tremeling! (MMA fighter/instructor, self-defense instructor)
WEAR: Typical WOD clothes

• Self Defense CLINIC: Sunday 2/10 at 10a at Daybreak North. Details HERE
• Movement Challenge: 250 Burpees

“Music To My Ears”
7 Rounds
50 Meter Shuttle Sprint
35 Double Unders
Rest 1 Minute

WOD Guidance & Goal:  SPRINT then immediately grab your rope for double unders. Try to complete each set around 1 minute. 

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6:30p

• Self Defense CLINIC: Sunday 2/10 at 10a at Daybreak North. Details HERE
• Movement Challenge: 250 Burpees

Push Press
3×3, across

Death By Burpee
Minute 1: Complete 1 Burpee
Minute 2: Complete 2 Burpees
Minute 3: Complete 3 Burpees
Etc…

Once you cannot complete the designated number of burpees in the minute take one minute off then start over.

WOD Guidance & Goal:  For the push press, build to 85% of your 1 rep max and hold for 3 sets. For the burpees, have fun and move fast!

Post Weight and Round to Comments. Compare scores HERE.

15 rounds
1 min hard, 2 min easy

• Self Defense CLINIC: Sunday 2/10 at 10a at Daybreak North. Details HERE
• Movement Challenge: 250 Burpees

“Big Lie”
3 Rounds:
15 Squat Cleans (135/95)
15 Ring Dips

Power Clean
5 x 2 Reps Across

WOD Guidance & Goal:  The last time we did this workout, we did power cleans. Today, you’re squatting! Choose a weight for the cleans you can do for 5 consecutive reps. Chip away at the ring dips in conservative sets without going to failure. The Scaling option for ring dips is jumping ring dips. Target 10-12 minutes. For the power cleans, build to 90% of your 1 rep max and maintain the same weight for all 5 sets.

Post Time and Weight to Comments. Compare scores HERE.

6:30a

• Self Defense CLINIC: Sunday 2/10 at 10a at Daybreak North. Details HERE
• Movement Challenge: 250 Burpees

WOD Guidance & Goal:  On the rower, women target 800-1000 cals/hour split, and Men target 1000-1300 cals/hour split. Choose as weight for the kettlebell that you can lunge and swing for 20 reps in a row. Target 17 minutes.

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4 rounds
300 meter sprint, 200m easy, 100m moderate, 1 min rest

7:30p

• NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it.
• Nutrition Movement Challenge: 10,000 meter row
• THE OPEN IS HERE: Click on our Open Page or the Open Logo on right to learn what it means to Daybreak and our community

“Open 18.2”
18.2 (part 1)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell (2) squats (50/35)
Bar-facing burpees

18.2a (part 2)
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

There is a 12 minute time cap to complete both parts of the workout. If you finish part 1 under the 12 minute cap, you move on to part 2. If you cap out in part 1, you have to take a zero for part 2.

WOD Guidance & Goal: You want to push part 1. It’s meant to be fast so you have some time left for 2 or 3 cleans. Set your bar-over burpee at the weight at which you want to make your first clean attempt. Make sure it’s a weight you know you can hit, then work to heavier weights in time remaining.

Post Time and Weight to Comments. Compare scores HERE.

• NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it
• Nutrition Movement Challenge: 10,000 meter row
• THE OPEN IS HERE: Click on our Open Page or the Open Logo on right to learn what it means to Daybreak and our community

WOD Guidance & Goal: Teams will complete the bike by switching every half mile. Then for the 5 rounds, one athlete completes a round while the other rests. Both athletes complete 5 rounds. Snatches and box jumps should be fast with no major breaks. Target less than 2 minutes per round. Scale reps/weight to meet target. 

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4 rounds
4 minutes moderate, 2 minutes easy

• HOLIDAY PARTY: TODAY, January 24th from 6-9pm at Battleroad Brewery in Maynard. No teens, 5:30p or 6:30p classes.
• NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it
• Nutrition Movement Challenge: 10,000 meter row
• THE OPEN IS HERE: Click on our Open Page or the Open Logo on right to learn what it means to Daybreak and our community

Bench
5×2, across at 90-95%

WOD Guidance & Goal:  The main focus on today’s workout is the bench press. Coaches will help classes work up to 90-95% of their 1 rep maxes (HEAVY). Take :90 between sets. The second part of today’s workout is accessory work. Do for quality NOT for time.

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• NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it
• HOLIDAY PARTY: TOMORROW, January 24th from 6-9pm at Battleroad Brewery in Maynard. No teens, 5:30p or 6:30p classes.
• Nutrition Movement Challenge: 10,000 meter row
• THE OPEN IS HERE: Click on our Open Page or the Open Logo on right to learn what it means to Daybreak and our community

“Fake Chanel”
4 Rounds
250 Meter Row
15 Deadlifts (225/155)
250 Meter Row
Rest 3 Minutes

WOD Guidance & Goal:  Every round is a sprint! Finish 250m row right under or right over 1 minute, deadlifts on round 1 should be unbroken, then complete the last row right around a minute. Rounds should take 2-3 minutes. Scale reps/weight as needed to stay within the time constraints.

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2k time trial