WOD: Tue 08.15.2017 “Last Request”
NEWS
TEEN CLASSES: Meet at DCF 4:30p
WOD
“Last Request”
3 Rounds:
750 Meter Row
25 Dumbbell Ground to Overhead (45/35)
15 Ring Dips
Post Time to Comments. Compare scores HERE.
WOD: Mon 08.14.2017 “Fight Gone Bad”
NEWS
TEEN CLASSES: Meet at Lincoln-Sudbury High School Track at 4:30p
WOD
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14) – 10 ft target for everyone
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
Rest 1 Min Before Next Round
Post Reps to Comments. Compare scores HERE.
ENDURANCE
10 rounds:
3 Minute moderate pace
1 Minute easy pace
BARBELL CLUB
clean pull + clean
build to heavy
split jerk
pause in dip :03
build to heavy
WOD: Sat 08.12.2017 “Fearless”
NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOUR days a week (Monday through Thursday) for NEXT week AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
WOD
“Fearless”
With a partner
3 Rounds:
60 Double Unders
50 Burpees
40 Toes to Bar
30 Pistols
Post Time to Comments. Compare scores HERE.
WOD: Fri 08.11.2017 “2014 Games 21-15-9 Complex”
NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOURdays a week (Monday through Thursday) for the week of AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
WOD
Games 2014 21-15-9 Complex
8 Deadlifts, 7 Cleans, 6 Snatches (155/105)
8 Pull Ups, 7 Chest to Bar Pull Ups, 6 Bar Muscle Ups
6 Deadlifts, 5 Cleans, 4 Snatches (155/105)
6 Pull Ups, 5 Chest to Bar Pull Ups, 4 Bar Muscle Ups
4 Deadlifts, 3 Cleans, 2 Snatches (155/105)
4 Pull Ups, 3 Chest to Bar Pull Ups, 2 Bar Muscle Ups
Post Time to Comments. Compare scores HERE.
WOD: Thu 08.10.2017 “We R Who We R”
NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOURdays a week (Monday through Thursday) for the week of AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
WOD
“We R Who We R”
2 Mile Bike
2K Row
Post Time to Comments.
WOD: Wed 08.09.2017 “Karen”
NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOURdays a week (Monday through Thursday) for the week of AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
WOD
Front Squat
3×6, across
“Karen”
150 Wall Balls (20/14) (10/9)
Post Weight and Time to Comments.
ENDURANCE
6 round:
1 length Sled push (255/165)
Run 200 Meters
rest 3 Minutes
WOD: Tue 08.08.2017 “Tik Tok”
NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOURdays a week (Monday through Thursday) for the week of AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
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)
Post Weight and Rounds to Comments.
WOD: Mon 08.07.2017 “Ready to Run”
NEWS
TEEN CLASS “BACK-TO-SCHOOL” PROGRAM
This is a special two week “back-to-school” training program that will be offered FOURdays a week (Monday through Thursday) for the week of AUGUST 14 and AUGUST 21! Mondays and Wednesdays will meet at the Lincoln Sudbury High School Track; Tuesdays and Thursdays will be back at Daybreak. All sessions run from 4:30p-5:30p.
There are two ways to participate in our August program.
- Each visit will count against an existing or new Teens Punch Card
- Sign up for a special August training rate of $99, which includes all 8 sessions
Simply email us at [email protected] or see Mel to reserve your spot!
WOD
“Ready to Run”
10 Rounds:
300 Meter Run
100 Meter Walk
Post Intervals to Comments. Compare scores HERE.
ENDURANCE
40 minutes
as far as possible
BARBELL CLUB
WOD: Sat 08.05.2017 “31 Heroes”
CHALK TALK
How to Pursue Better:
Eat Well. Eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to level that will support exercise but not body fat. Come see Mel if you’re interested in learning more about sustainable, balanced nutrition planning.
WOD
“31 Heroes”
With a Partner:
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*Partner 1 does work while partner 2 runs 400m with a sandbag (40/20) When partner 2 returns, partner 1 grabs sandbag to run and partner 2 continues workout where partner 1 left off
Post Rounds as a Team to Comments. Compare Scores HERE
About 31 Heroes
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan. For the athletic community, this is our moment of silence. This is how we remember. This is how we come together to support those who’ve fought for us. The 31Heroes WOD is more than a workout.
WOD: Fri 08.04.2017 “Kissing Strangers”
CHALK TALK
How to Pursue Your Better:
Let coaches coach. Listen and give them your attention. We all love social fitness, but side conversations during skill review is distracting and potentially dangerous if you’re missing out on important instruction and guidance.
WOD
“Kissing Strangers”
21 Calorie Bike
21 Cleans (135/95)
Rest 3 Minutes
15 Calorie Bike
15 Cleans (155/105)
Rest 3 Minutes
9 Calorie Bike
9 Cleans (185/135)
Post Intervals to Comments.
ENDURANCE
15 rounds:
1 min easy
1 min moderate
1 min hard