“Lounge Fly”
60 Calorie Row
50 Double Unders
40 Toes to Bar
30 Deadlifts (225/155)
20 Handstand Push Ups
10 Pistols

WOD Guidance & Goal: The row is the buy-in to the workout. Do not sprint. Go at a moderate pace (Men: 1:45-:50/500m, Women: 2:00-:10/500m.) Chip away at smaller sets of toes to bar. Your grip and abs will fatigue less and you’ll take shorter breaks. Choose a weight for the deadlift where you can link 5 DURING the workout, 10 linked if you were fresh. 3 Strict handstand push ups in a row,  with no more then 2 abmats. Dumbbell seated press for scaling option. You should be finishing the workout around 15 minutes.

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10 rounds
3 min on, 1 min walk

Front Rack Lunges
5×5, across

“All Stars”
3 Rounds
30 Walking Lunges
30 Sit Ups

WOD Guidance & Goal: Front rack lunges are the main focus in today’s workout. Push the weight. The lunges should feel moderately heavy for sets one and two. Sets 3-5, reps 4 and 5 should be a struggle without losing form. The metabolic portion of the workout should be VERY fast (4-7 minutes.)

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10 sets
clean + hang clean + front squat (1+2+3)

ring dips 5×10

“Scar Tissue”
15-12-9-6-3
Hang Power Snatch (115/80)
Overhead Squat

WOD Guidance & Goal: When choosing your weight, the overhead squat will most likely be your limiting factor. Choose a weight where you can hit 5 consecutive overheads with good form and range of motion. Break the first two rounds of snatches and overhead squats into two or three sets (10-5 or 6-5-4 and 8-4 or 5-4-3) then try to go unbroken for the remaining sets. To get the most out of this workout you should be finishing sub 10 to 14 minutes.

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20 rounds
sled push empty
5 burpees
:30 rest

• ANNOUNCING “WOD G&G”! What pray tell is WOD G&G you ask? Well, it’s our new way of giving you some friendly WOD advice before you get to the gym. WOD G&G stands for WOD Guidance & Goal. The WOD GUIDANCE will give you advice on how to attack workout. It will give you some mental tips and/or tricks as well as help you choose the appropriate weight and/or scaling options. The WOD GOAL is to help you understand the intended stimulus of the workout. Is it a fast burner? Is it a long steady grinder? We’ll give you the target time domain and the physiological stimulus the workout is designed to induce. While our coaches will continue discuss these workout dynamics each and every day, we want to give you a bit more context to each day’s WOD! Let us know what you think!
• THE OPEN: It’s here! It’s time to register for the CrossFit Open. Everything you need to know is located on our Daybreak Team web page which can always be accessed by clicking on the red shield logo on the right of our WODS/NEWS pages =======>
• THE HOLIDAY PARTY: RSVP by Wednesday! We’re celebrating at the Sudbury Restaurant & Bar on Saturday, February 3rd from 7:00-10:00pm. More details HERE.

“Started From The Bottom”
3 Rounds:
20 Hang Power Cleans (135/95)
20 Burpees Over Bar
20 Box Jumps (24)

WOD Guidance & Goal:  You want to choose a weight where you can hit at least 5-7 hang cleans in a row. Work steady through the cleans with short breaks. Keep a moderate pace on first two rounds of burpees and box jumps, but get ready to pick up the pace on round 3. To get the most out of this workout, you should be finishing in the 14-16 time range.

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• THE OPEN: It’s here! It’s time to register for the CrossFit Open. There’s only one qualifying question to help you decide if you should register:  Am I a Daybreak CrossFit member? If you answered yes, then SIGN UP! Workouts tend to be very accessible to all ages and all abilities. Everything you need to know is located on our Daybreak Team web page which can always be accessed by clicking on the red shield logo on the right of our WODS/NEWS pages =======>
• THE HOLIDAY PARTY: Now that the holiday shuffle is over, we’re going to start it back up again! We are happy announce that our Holiday party is locked and loaded at our local watering hole, 29 Sudbury Restaurant & Bar on Saturday, February 3rd from 7:00-10:00pm. More details HERE.

“Old Friends”
10 Muscle Ups
25 Thrusters (75/55)
1K Row
25 Thrusters
10 Muscle Ups

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10 x hill sprints

10 sets
Snatch +hang Snatch + overhead squat
(1+2+3)

Snatch Pull
5×5 @120%

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“Lush Life”
In Teams of 3
EMOM 36
Min 1: Row for Meters
Min 2: Bike for Miles
Min 3: Rest

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5 x 600m, rest :90 min between sets

• THE OPEN: It’s here! It’s time to register for the CrossFit Open. There’s only one qualifying question to help you decide if you should register:  Am I a Daybreak CrossFit member? If you answered yes, then SIGN UP! Workouts tend to be very accessible to all ages and all abilities. Everything you need to know is located on our Daybreak Team web page which can always be accessed by clicking on the red shield logo on the right of our WODS/NEWS pages =======>
• THE HOLIDAY PARTY: Now that the holiday shuffle is over, we’re going to start it back up again! We are happy announce that our Holiday party is locked and loaded at our local watering hole, 29 Sudbury Restaurant & Bar on Saturday, February 3rd from 7:00-10:00pm. More details HERE.

“Open 18.0”
21-15-9
Dumbbell Snatches (50/35)
Burpees

REST 5 MIN

21-15-9
Dumbbell Overhead Squat (50/35)
Toes to Bar

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