WOD: Wed 10.26.2016 Rope Climbs + Mystery WOD
WOD
Skill Session
Rope Climbs
Mystery WOD
Post Reps to Comments.
ENDURANCE
800m easy
300m fast
700m easy
300m fast
600m easy
300m fast
rest 3 min
600m easy
200m fast
500m easy
200m fast
400m easy
200m fast
rest 3 min
400m easy
100m fast
300m easy
100m fast
200m easy
100m fast
WOD: Tue 10.25.2016 “Lady Cab Driver”
NEWS
Daybreak CrossFit-branded wrist wraps are in!
From our friends over at Atlas Power Wraps come the Daybreak CrossFit wrist wraps. We had 5 color combinations made up for any and all exercises where you may need a little extra wrist support: presses, cleans, snatches, handstand push ups, overhead squats, and even burpees. They are also sweat absorbing which helps keep hands from slipping on barbells and the rig. Lastly, they cinch up and loosen with just a twist, so you can ratchet them down mid-WOD to support a barbell movement and then twist the other way to loosen them back up when you don’t need them (e.g. when you do double unders). See video below for detailed instructions. The wraps are now available for purchase on the iPad kiosk under “NEW! This Season’s Gear” or you can sign them out on the retail clipboard. Enjoy!
WOD
Push Press
10-5-3-1
“Lady Cab Driver”
5 Rounds:
5 Push Press (115/75)
10 Toes to Bar
Post Weight and Time to Comments.
Compare Scores HERE
WOD: Mon 10.24.2016 “Annie Takes a Row”
WOD
1K Row
50-40-30-20-10
Double Under
Abmat sit Up
1K Row
Post Time to Comments
ENDURANCE
Row or Run
3 x 1 k
rest 3 min between efforts
WOD: Sun 10.23.2016 Rise-N-Grind. No Open Gym
RNG: 8a-9a
NO Open Gym
Sudbury Halloween 5K or Kid’s Fun Run! The race is TODAY Sunday, October 23rd at Haskell Field in Sudbury at 11am (meet at 10:30a). Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details HERE. Note: Online registration has ended. Register onsite Sunday. There will be Rise-N-Grind at 8a but NO Open Gym.
WOD: Sat 10.22.2016 “The Seven”
NEWS
- EVENT: Sudbury Halloween 5K or Kid’s Fun Run! The race is TOMORROW Sunday, October 23rd at Haskell Field in Sudbury at 11am. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details HERE. Note: Online registration has ended. Register onsite Sunday. There will be Rise-N-Grind at 8a but NO Open Gym.
WOD
The Seven
7 Rounds:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlift (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups
Post Time to Comments.
Compare Scores HERE
The Seven
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
WOD: Fri 10.21.2016 “The Rookie”
NEWS
- BARBELL CLUB: Will be TOMORROW Saturday 10/22 at 10a.
- EVENT: Sign up for the Sudbury Halloween 5K or Kid’s Fun Run! The race is THIS Sunday, October 23rd at Haskell Field in Sudbury at 11am. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details HERE. Note: Online registration has ended. Register onsite Sunday. There will be Rise-N-Grind at 8a but NO Open Gym.
WOD
AMRAP 15:
20 Squats
30 Double Unders
400 Meter Run
Post Rounds to Comments.
ENDURANCE
Run or Row
600m, rest 2 min
400m, walk 100m
300m, 1 min rest
200m, rest 3 min
600m, rest 2 min
400m, walk 1oom
300m, :45 rest
200m, rest 3 min
600m, rest 2 min
400m, walk 100m
300m, :30 min rest
200m, rest 3 min
HERO WOD: Thu 10.20.2016 “Randy”
NEWS
- BARBELL CLUB: Will be THIS Saturday at 10a.
- EVENT: Sign up for the Sudbury Halloween 5K or Kid’s Fun Run! The race is Sunday, October 23rd at Haskell Field in Sudbury at 11am. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details HERE. Note: Online registration has ended. Register onsite Sunday. There will be Rise-N-Grind at 8a but NO Open Gym.\
HERO WOD
Hang Power Snatch
5×5
“Randy”
75 Snatches (75/55)
Post Weight and Time to Comments.
About Randy:
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
WOD: Wed 10.19.2016 “Pill In Ibiza”
NEWS
- BARBELL CLUB: Will be THIS Saturday at 10a.
- EVENT: Sign up for the Sudbury Halloween 5K or Kid’s Fun Run! The race is Sunday, October 23rd at Haskell Field in Sudbury at 11am. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details and registration are HERE.Note: To sign up, scroll to the middle of the page and click “Log In to Register” Then, create an account. Then, “Register” for the 5K event. There will be Rise-N-Grind at 8a but NO Open Gym.
WOD
With a Partner
Complete 5 Rounds Each of:
15 Box Jumps (24/20)
12/9 Row for Calories
*one partner rests as the other completes a round
Cash Out…
Compare Scores HERE
ENDURANCE
Row or Run
10 min easy
walk 1 min
9 min easy
walk 1 min
8 min easy
walk 1 min
7 min easy
walk 1 min
6 min easy
walk 1 min
5 min easy
DONE
*At the top of every minute do a 10 sec sprint, except during the walk
WOD: Tue 10.18.2016 “All We Know”
NEWS
EVENT: Sign up for the Sudbury Halloween 5K or Kid’s Fun Run! The race is Sunday, October 23rd at Haskell Field in Sudbury at 11am. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details and registration are HERE.Note: To sign up, scroll to the middle of the page and click “Log In to Register” Then, create an account. Then, “Register” for the 5K event. There will be Rise-N-Grind at 8a but NO Open Gym.
WOD
Front Squat
5×5
“All We Know”
7 Rounds:
7 Kettlebell Swings (53/35)
7 Front Squats (95/65)
7 Push Press (95/65)
Post Weight and Time to Comments.
WOD: Mon 10.17.2016 “My Way”
NEWS
EVENT: Sign up for the Sudbury Halloween 5K or Kid’s Fun Run! The race is Sunday, October 23rd at Haskell Field in Sudbury at 11am. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details and registration are HERE.Note: To sign up, scroll to the middle of the page and click “Log In to Register” Then, create an account. Then, “Register” for the 5K event. There will be Rise-N-Grind at 8a but NO Open Gym.
WOD
10-8-6-4-2 Bar Muscle Ups
10-8-6-4-2 Power Cleans (165/115)
300 Meter Run
Post Time to Comments.
ENDURANCE
Run or Row
1x600m fast
rest 3 min
1x200m fast
1x400m slow
1x500m fast
rest 3 min
1x300m fast
1x400m slow
1x400m fast
1x400m slow
1x100m fast