WOD: Tue 12.10.2024 “Standing Next to You”
WOD
“Standing Next to You”
AMRAP 15
15 Calorie Row
15 Toes to Bar
AMRAP 15
12 Calorie Row
15 Knee ups
AMRAP 15
9 Calorie Row
15 Leg Lifts
WOD GUIDANCE & GOALS
Complete the fifteen calorie row in :60 or less, which means you’ll need to hold at least a 1000 cal/hour split. If you’re more like an 800-900 cal/hour kinda rower, then do 12 calories. And if maintaining 800 or less is more your jam, do 9 calories. To save your grip and hip flexors, break the toes to bar into sets of 10/5 or 6/5/4. Toes to bar could take :45-:60 to complete. Target 6+ Rounds
Post Rounds to Comments. Compare Scores HERE.
EVENT: 2025 New Year’s Day Challenge
Start 2025 off with a 10 MILE RUN!!
What?! You’re crazy! I can’t run 10 miles!!
How about … Run 1 MILE on the HOUR for TEN HOURS??
OHHHH… I can do that!
From the comfort of your home, January 2025 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking, skipping, rowing (2k/1600m) or even biking (2 miles) on the hour.
Between runs (or at least on the last mile), send proof of your participation to Daybreak/Mel by taking a photo of yourself, your apple/garmin watch, or posting on Instagram/Facebook and tagging Daybreak.
I’m in! When do I start?
You’re welcome to start at any time on Wednesday, January 1st! Mel and Rap are starting the challenge at 6am.
Have fun, and can’t wait to see your progress over the day!
COMMEMORATIVE LONGSLEEVE!!
Order at the front desk by Wednesday 12/11
WOD: Mon 12.09.2024 “Metro”
WOD
“Metro”
8 Rounds
6 Jerks
6 DB Pull Ups
Rest 2 Minute
Weight: 185/125, 25/15
8 Rounds
6 Jerks
6 Pull Ups
Rest 2 Minute
Weight: 135/85
8 Rounds
6 Jerks
6 Banded Pull Ups
Rest 2 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
Heavy Day! Yes, treat this workout like it’s a lifting day. Don’t worry about your interval time, focus on how much weight you can press overhead (you may have to break the set of six into 3/3) and how much weight you pull (same, you may have to break these up into 3/3 and maybe even 2/2/2.) Record the weights that you use, and the total time it takes to complete the eight rounds (rest included.)
Post Total Time to Comments.
WOD: Sun 12.08.2024 “I Could Fly”
WOD
“I Could Fly”
3 Rounds
60/48 Calorie Bike
1k/800 Meter Row
Rest 4 Minutes
3 Rounds
50/38 Calorie Bike
800/600 Meter Row
Rest 4 Minutes
3 Rounds
40/28 Calorie Bike
600/400 Meter Row
Rest 4 Minutes
WOD GUIDANCE & GOALS
The bike will take FOUR minutes or less, same with the row! Scale, scale, scale to meet the time domain. There is a substantial rest between rounds so really push your pace on each exercise. Target less than 8 minutes per interval (record them.)
Post Intervals to Comments. Compare Scores HERE.
Hero WOD: Sat 12.07.2024 “Kerrie”
WOD
“Kerrie”
10 Rounds
100 Meter Run
5 Burpees
20 Sit Ups
15 Push Ups
100 Meter Run
Rest 2 Minutes
10 Rounds
100 Meter Run
5 Burpees
20 Sit Ups
10 Push Ups to Abmat
100 Meter Run
Rest 2 Minutes
10 Rounds
100 Meter Run
5 In + Outs
15 Sit Ups
10 Knee Push Ups
100 Meter Run
Rest 2 Minutes
WOD GUIDANCE & GOALS
There is a rest built into this workout so push your pace! Run the first 100 meters at your 1 mile PR pace (FAST!), and immediately drop into your burpees. Breath and recover on the sit ups and push ups, then sprint the final 100 meters. Target 2:30-3:00 per interval. There is a 40 min cap.
KERRIE
Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital. Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia. She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate. She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
Post Intervlas to Comments. Compare Scores HERE.
EVENT: Lifting Up Our Community
GIVING BACK
During the Holidays, we like to offer OPTIONAL ways for our Daybreak community to support those in need, in the surrounding areas. Below are a few options brought to our attention by your fellow members;
THE DETAILS
Maynard Food Pantry Dinner Box Items
TEAM UP (or go solo) with another member, and/or family, to gather ALL items for a box. Items for each box include:
- 3-5# canned or fresh HAM
- 2 cans of PINEAPPLE
- 1 box of QUICK BREAD (pumpkin or banana)
- 2 cans of CORN
- 2 cans of GREEN BEANS or PEAS
- 1 bag of POTATOES
- 3# bag of CARROTS
- fresh SQUASH
- 1 bag of APPLES or ORANGES
- 48oz JUICE (apple or cranberry)
- 1 package of COOKIES or BROWNIES
- 1 box CAKE MIX
- 1 container of FROSTING
- 1 premade PIE
- 1 package of ROLLS
- Daybreak will provide the BOX
COATS FOR KIDS
Daybreak is teaming up with William Raveis Realty in Sudbury, and Anton’s Cleaners in Framingham, to support “Coats for Kids.” If you have any gently used coats you would like to donate, we’d love your support! We’ll be collecting gently worn (and of course, new!) coats of all sizes (kids and adults)
CAITIE’S CLOSET
In partnership with Caitie’s Closet, we are hosting a clothing and toiletry drive to support local kids and their families, who have been economically and emotionally impacted this year. We’ll collecting NEW full sized toiletries, and new/gently used clothing. Most needed items include:
- T-shirts, long sleeves, sweaters, coats, sweatpants, sweatshirts, pants, shorts, leggings, socks (new), underwear (new), and jeans
- Shampoo. soap, bodywash, deod0rant, shaving products, feminine products, toothbrushes, and toothpaste
WOD: Fri 12.06.2024 Back Squat + “Think Later”
WOD
Back Squat
3×5, build
8 Rounds
3 Strict Pull Ups
6 KB Deadlifts
Back Squat
3×5, build
8 Rounds
3 Banded Strict Pull Ups
6 KB Deadlifts
Back Squat
3×5, build
8 Rounds
6 Ring Rows
6 KB Deadlifts
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7.5-8/10 effort for the first working set of five reps, then you’ll ideally build to a 9/10 effort for the final set. Take two minutes between sets, and record your weight.
For conditioning, complete eight rounds of 3 STRICT pull ups (:15-:30) and 6 kb deadlifts (:15-:30.) Keep the pull ups unbroken for as long as possible. The kb deadlifts are with TWO kettlebells, place them down outside of your feet (safety.) Target 5 minutes (cap is 8 minutes.)
WOD: Thu 12.05.2024 Power Cleans + Tabata Handstand Hold
WOD
Power Cleans
10-8-6-4-2, build
Handstand Hold
Tabata
WOD GUIDANCE & GOALS
Coaches will take you through a progression to help you with the mechanics/technique of the power clean. You’ll then build to a 6-6.5/10 effort for the set of ten reps. The reps do NOT have to be touch and go, but you should not take long pauses between reps. You’ll then add a little more weight, only if your mechanics are spot on, for the next set of reps. Take 2 minutes between lifts. You’ll then end with a set of two reps that will feel like a 10/10 effort. Record your weights.
Post Weights to Comments. Compare Scores HERE.
WOD: Wed 12.04.2024 “Tantalizing”
WOD
“Tantalizing”
FOR TIME
4 Rounds
500/400 Meter Row
12 Toes to Bar
18 Thrusters
21 Step Ups, 24″
Weight: 95/65
FOR TIME
4 Rounds
500/400 Meter Row
12 Knee Ups
18 Thrusters
21 Step Ups, 20″
Weight: 75/55
FOR TIME
4 Rounds
375/300 Meter Row
9 V-Ups
12 Thrusters
18 Step Ups, 20″
Weight: 55/35
WOD GUIDANCE & GOALS
Get ready to WORK! Push the row to complete the meters in two minutes or less. Break the toes to bar into seven and five, or five, four and three, to save your grip for rowing and later rounds. Your grip gets a break on the thrusters. Choose a light weight for the thrusters, a weight you can get through at least twelve reps before having to break the set. And then push your pace on the step ups to complete them in about :60. Target 18 minutes.
Post Time to Comments.