WOD: Fri 09.16.2016 “Squares”
WOD
“Squares”
21-15-9
Burpees
Overhead Squats (95/65)
Chest to Bar Pull Ups
Post Time to Comments.
ENDURANCE
Run or Row
2 sets: 4 x (200m moderate, then 600m easy)
rest 5 minutes between sets. No rest between 200m and 600m
WOD: Wed 09.14.2016 “Side To Side”
WOD
300 Meter Medball Run (20/14)
Then…
3 Rounds:
30′ Handstand Walk
3 Rope Climbs
Bike 30 Calories
30 Dumbbell Hang Cleans (45/35)
15 Push Ups
Post Time to Comments.
ENDURANCE
Row/bike or Run
60 Minutes for max meters
WOD: Tue 09.13.2016 “Ride”
WOD
3 Rounds:
15 Toes to Bar
15 Deadlifts (225/155)
15 Box Jump Overs (24/20)
Rest 3 Minutes
Row
5 Min Max Meters
Post Time and Meters to Comments.
WOD: Mon 09.12.2016 “Open WOD 12.4”
WOD
Open WOD 12.4
AMRAP 12:
150 Wall Balls
90 Double Unders
30 Muscle Ups
Post Reps to Comments. Compare Scores HERE
ENDURANCE
Run/Row/Bike
3 Rounds
5 min on/2.5 off
4 min on/2 off
3 min on/1.5 off
2 min on/1 off
1 min on
WOD: Sun 09.11.2016 Rise-N-Grind and Open Gym
NEWS
On SATURDAY, OCTOBER 15 Daybreak CrossFit is honored to pay tribute to 1LT Scott F. Milley, a fallen soldier who hails from our hometown of Sudbury. We are partnering with Scott’s brother Steve, and his brother’s foundation to host the new “Milley” Hero WOD where ALL donations will benefit the 1LT. Scott Milley Memorial Fund. Click HERE for more for more information and instructions how to donate and/or register for the event.
WOD
TODAY! RISE-n-GRIND is BACK at 8:00am
Open Gym 9:00-11:00a
We will also have members paying tribute to those lost on 9/11. We will be hosting an informal 9/11 Memorial WOD at 9:00am
WOD: Sat 09.10.2016 “Innocence”
NEWS
On SATURDAY, OCTOBER 15 Daybreak CrossFit is honored to pay tribute to 1LT Scott F. Milley, a fallen soldier who hails from our hometown of Sudbury. We are partnering with Scott’s brother Steve, and his brother’s foundation to host the new “Milley” Hero WOD where ALL donations will benefit the 1LT. Scott Milley Memorial Fund. Click HERE for more for more information and instructions how to donate and/or register for the event.
WOD
“Innocence”
5 Rounds:
12 Back Squats (135/95)
15 Burpee Pull Ups
400 Meter Run
Post Time to Comments. Compare Scores HERE
EVENT: 1LT SCOTT “MILLEY” HERO WOD, FUNDRAISER & SOCIAL
JOIN US!
On SATURDAY, OCTOBER 15 Daybreak CrossFit is honored to pay tribute to 1LT Scott F. Milley, a fallen soldier who hails from our hometown of Sudbury. We are partnering with Scott’s brother, Steve (Sudbury PD), to host the new “Milley” Hero WOD where ALL donations will benefit the 1LT. Scott Milley Memorial Fund. Daybreak CrossFit will also donate 1-month Unlimited Memberships to the top 10 donors.
ABOUT SCOTT
While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley, of Sudbury, Massachusetts, was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the age of 23. Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart. He is survived by his mother, Janice, father, Steve Sr., brother, Steve Jr., and sister, Ashley.
ABOUT THE FUND
The 1LT Scott F. Milley Ranger Foundation is a 501 (c)(3) non-profit organization created to honor the life of 1LT Scott F. Milley, Army Ranger from Sudbury, MA. The organization seeks to accomplish this by raising funds through activities such as sports tournaments, social events and personal contributions amongst others. These funds will be used to provide scholarships to individuals with need and with a record of service and leadership. The organization will also make contributions to other worthy causes, which are typically in honor and support the Rangers of the United States Army. For more information on this foundation click HERE.
THE EVENT
DATE: Saturday, October 15th, 2016
DONATION: $25 includes an event tee shirt (we will have men’s and women’s tees), food and a brutally awesome workout. Additional donations are encouraged but not mandatory.

TIMES & HEATS:
Unofficial Morning “Milley” Workout (Daybreak Members Only)
7:00a: For Daybreak-only members who can’t attend the social or the later heats, but want to WOD and/or donate. No registration is necessary unless you want to donate.
Official “Milley” Workouts
9:00a-9:30a: Athletes arrive and check in. Quick introduction and thank you. Instructor-led warm-up for workout.
9:30a-12:00ish: Heats of 12 begin. Each heat goes off every 20 minutes. We will assign heats the morning of event.
12:00p: BBQ/Social begins. BBQ will be provided but please bring your beverage of choice and lawn chairs. We’ll have some seating available, but we recommend bringing your own.
HOW TO REGISTER AND/OR DONATE
To participate, please click the button below to register and/or make your $25 or more donation. You may pick up your tee shirts upon check-in and food will also be provided post-workout. If you are donating and not working out, you may pick up your tee shirt at any time during our open hours. During registration you will also have the option to make an additional donation beyond the $25 minimum.
Here’s what do to next…
First and foremost… don’t worry! We will modify the workout for ALL ages, abilities and experience levels. This isn’t about scores or times… it’s about remembering our local hero.
- If you ARE working out at the 7am class (Daybreak members only) and NOT donating, do nothing! Just show up.
- If you ARE working out at the 7am class and ARE donating, register through the link below, and type “DONATION ONLY” in the Affiliate Name field. You may add more to the minimum $25 contribution by entering an additional amount in the Donation Amount field at the bottom of the form.
- If you ARE working out during the official WOD, register through the link below, and type “WOD” in the Affiliate Name field. You may add more to the minimum $25 contribution by entering an additional amount in the Donation Amount field at the bottom of the form. You must also sign our ONLINE PARTICIPATION AGREEMENT if you are NOT a Daybreak CrossFit member.
- If you are NOT working out, but ARE donating, register through the link below, and type “DONATION ONLY” in the Affiliate Name field. You may add more to the minimum $25 contribution by entering an additional amount in the Donation Amount field at the bottom of the form.
WOD: Fri 09.09.2016 “Mama Said”
WOD
With a running clock…
0:00-3:00 (minutes)
3 Rounds:
3 Handstand Push Ups
6 Pistols
9 Kettlebell Swings (53/35)
3:00-6:00 (minutes)
3 Rounds:
4 Handstand Push Ups
8 Pistols
12 Kettlebell Swings (53/35)
6:00-9:00 (minutes)
3 Rounds:
5 Handstand Push Ups
10 Pistols
15 Kettlebell Swings (53/35)
9:00-12:00 (minutes)…
… Continue until you cannot complete rounds/reps within the allotted 3 minute time period.
Post Rounds to Comments.
ENDURANCE
2000m
4 min rest
400m
4 min rest
1600m
4 min rest
400m
4 min rest
1200m
4 min rest
400m
WOD: Thu 09.08.2016 “Starving”
NEWS
RISE-N-GRIND: Begins this Sunday, Sept 11 at 8a
WOD
AMRAP 15:
40 Calorie Bike
40 Toes to Bar
40 Box Jumps
40 Calorie Row
Post Reps to Comments.