WOD: Sat 12.08.2018 “Different Place”
NEWS
FREE (TO ALL DAYBREAK MEMBERS) BACK/SPINE HEALTH SEMINAR: Saturday, 12/15 at 10-11am
Martha Adams, DPT at Joint Ventures, will be hosting a seminar at Daybreak (Wayland) focused on spine/back 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 12/10. Admission is free to all Daybreak and Daybreak North members.
WOD
3 Rounds
21 Dumbbell Snatch (50/35)
21 Burpee Box Jump Overs (24/20)
WOD Guidance & Goal: For the row, target your 1k pace (1:45-1:55 for men and 1:55-2:10 for women). The snatches should be unbroken and fast. Chip away at the burpee box jumps. Target 12 minutes.
Post Time to Comments.
WOD: Fri 12.07.2018 “Swing Swing”
NEWS
FREE (TO ALL DAYBREAK MEMBERS) BACK/SPINE HEALTH SEMINAR:
Saturday, 12/15 at 10-11am
Martha Adams, DPT at Joint Ventures, will be hosting a seminar at Daybreak (Wayland) focused on spine/back 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 12/10. Admission is free to all Daybreak and Daybreak North members.
WOD
“Swing Swing”
4 Rounds:
400 Meter Run
40 Walking Lunges
4 Rope Climbs
WOD Guidance & Goal: Run 400’s at your 1 mile PR pace. Keep moving through the walking lunges to outrun the lactic acid build up. Aim to complete this workout around 16 minutes
Post Time to Comments. Compare scores HERE.
ENDURANCE
1600m, 100m sprint
1200m, 100m sprint
800m, 100m sprint
400m, 100m sprint
DAYBREAKERS of the MONTH: The Mulcaheys
Meet Sarah + Kevin!
We’ve been lucky these past 4 years to have The Mulcahey’s as a part of our crazy Daybreak family. They leave on their new adventure at the end of this month, and to say we will miss them is an understatement. This dynamic duo will leave big shoes that no one will fill. We love you guys and wish you all the best.
About Sarah + Kevin
WOD: Thu 12.06.2018 “Metronome”
NEWS
FREE (TO ALL DAYBREAK MEMBERS) BACK/SPINE HEALTH SEMINAR: Saturday, 12/15 at 10-11am
Martha Adams, DPT at Joint Ventures, will be hosting a seminar at Daybreak (Wayland) focused on spine/back 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 12/10. Admission is free to all Daybreak and Daybreak North members.
WOD
“Metronome”
4 Rounds of AMRAP 3
5 Toes to Bar
4 Ring Dips
5 Hang Dumbbell Power Cleans (50/35)
Rest 3 Minutes
WOD Guidance & Goal: Not only is today’s workout an AMRAP it also has very small rep counts for each movement. Both of these factors should entice you to try today’s WOD as close to RX as possible. Target 3 rounds every AMRAP 3
Post Rounds to Comments.
BARBELL CLUB
6:30p
WOD: 12.05.2018 “Wanted”
NEWS
SEMINAR 12/15 at 10am: Martha Adams, DPT at Joint Ventures, will be hosting a seminar at Daybreak (Wayland) focused on spine/back 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 12/10.
WOD
Overhead Squat
5-3-3-2
“Wanted”
AMRAP 7
10 Overhead Squats (135/95)
50 Double Unders
WOD Guidance & Goal: For the strength piece of this workout, do the 5 reps at 75%, 3 at 80%, 3 at 85% and 2 at 90% of your 1 rep max. For the AMRAP, the overhead squats should be at 65% of your 1 rep max. Or, choose a weight you can get all 10 squats unbroken for the first round. Target 3+ rounds.
Post Weights + Rounds to Comments. Compare scores HERE.
ENDURANCE
1k Moderate, 200 easy
800 mod, 200 easy
600 mod, 200 easy
400 mod, 200 easy
200 mod, 200 easy
WOD: Tue 12.04.2018 “Summer Air”
NEWS
SEMINAR 12/15 at 10am: Martha Adams, DPT at Joint Ventures, will be hosting a seminar at Daybreak (Wayland) focused on spine/back 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 12/10.
WOD
“Summer Air”
AMRAP 17
1K Row
42 Push Ups
21 Cleans (155/105)
42 Kettlebell Swings (70/53)
21 Jerks (155/105)
WOD Guidance & Goal: Your goal for this workout is to complete 1 round in the 17 minutes. Choose a weight for the cleans and jerks that you can do 5 reps unbroken. And choose a weight for the kettlebell swings that you can do 21 reps before placing it down.
Post Rounds and Reps to Comments. Compare scores HERE.
BARBELL CLUB
6:30a
WOD: Mon 12.03.2018 “Cola”
WOD
“Cola”
600 Meter Run
50 Wall Balls (20/14)(10/9)
50 Sit Ups
400 Meter Run
35 Wall Balls
35 Sit Ups
200 Meter Run
20 Wall Balls
20 Sit Ups
WOD Guidance & Goal: Run at your 1 mile PR pace. Do big sets of wall balls. Your legs can rest while you do sit ups. Target 15 minutes
Post Time to Comments.
ENDURANCE
10 rounds
2 min on, 1 min off
BARBELL CLUB
7:30p
WOD: Sat 12.01.2018 “Tik Tok”
WOD
Hang Power Clean + Power Clean
5 ascending sets
“Tik Tok”
AMRAP 15:
15 Hang Power Clean (135/95)
15 Push Ups
15 Box Jumps (24/20)
WOD Guidance & Goal: Build to a heavy complex for the day. Then for the workout, the hang cleans should be around 65% of what you did for the complex. Target 4-5 rounds.
Post Weight and Rounds to Comments. Compare scores HERE.