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.
WOD: Tue 12.03.2024 “Move + Shaker”
WOD
“Move + Shaker”
12 x On the 3:00
6 Burpees
300 Meter Run
30 Double Unders
12 x On the 3:00
4 Burpees
300 Meter Run
8 Attempts
12 x On the 3:00
4 In + Outs
200 Meter Run
45 Single Unders
WOD GUIDANCE & GOALS
It’s a race against the clock! Complete the burpees in around :12-:18, then head out the door for a 300 meter run at your 5k pace (you don’t want to blow up here on the first few rounds.) Target 1;30 for the 300m or scale to 200 meters to keep between :60-:90. The doubles will take around :30, giving you :30-:60 of rest before the next round. Record your interval times.
Post Intervals to Comments. Compare Scores HERE.
WOD: Mon 12.02.2024 Bike + “Rough Patch”
WOD
Bike
8 x :20on/:10off
Rest 4 Min
8 x :15on/:15off
EMOM 12
1 – 15 Hang Power Snatch
2 – :45 Plank
3 – 15 Hang Power Snatch
4 – 15 DB Deadbug Crunch
Bike
8 x :20on/:10off
Rest 4 Min
8 x :15on/:15off
EMOM 12
1 – 15 Hang Power Snatch
2 – :45 Plank
3 – 15 Hang Power Snatch
4 – 15 DB Deadbug Crunch
Bike
8 x :20on/:10off
Rest 4 Min
8 x :15on/:15off
EMOM 12
1 – 12 Hang Power Snatch
2 – :45 Plank
3 – 12 Hang Power Snatch
4 – 12 DB Deadbug Crunch
WOD GUIDANCE & GOALS
The target rpms for today’s interval will be slightly slower than last time we did intervals, however the working time has increased by five seconds. You’ll get a four minute rest before the second interval, which is the same as the :15/:15 you did last time. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. Record both rpm averages.
Post Rpms + Mods to Comments. Compare Scores HERE.
WOD: Sun 12.01.2024 “The Middle”
WOD
“The Middle”
10 Rounds
20 Squats
10 Push Ups
Rest 2 minute
5 Rounds
50 Dubs
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists
Weight: 20/14
10 Rounds
20 Squats
10 Knee Push Ups
Rest 2 minute
5 Rounds
15 Attempts
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists
Weight: 14/10
10 Rounds
15 Squats
10 Knee Push Ups
Rest 2 minute
5 Rounds
50 Singles
:30 Plank
Rest 2 Minutes
3 Rounds
15 Wall Balls
30 MB Twists
Weight: 10/6
WOD GUIDANCE & GOALS
Three couplets in one day?! Heck yes! For the first couplet, move quickly through twenty air squats, then drop down for ten push ups. Try to complete each round in about one minute. Target 10 minutes for the first couplet. For the second couplet, spend around one minute on the jump rope and exactly one minute on the plank. Try to do the plank unbroken every round. The plank can be on your elbows or hands, but no side planks. Target 7-10 minutes. For the third and final couplet, do the wall balls in sets of 15/10 or unbroken and then use the medball for fifty total russian twists. Like the couplets before it, target 10 minutes.
Post Three Time to Comments.
WOD: Sat 11.30.2024 “DT with a Twist”
WOD
“DT with a Twist”
5 x AMRAP 2
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Max Cal Bike
Rest 1 Minute
Weight: 155/105
5 x AMRAP 2
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Max Cal Bike
Rest 1 Minute
Weight: 115/75
5 x AMRAP 2
9 Deadlifts
6 Hang Power Cleans
3 Jerks
Max Cal Bike
Rest 1 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
When you choose your weight today, make sure the deadlift feels light, the hang cleans are moderately heavy (you may have to break the set of nine into 6/3 or 5/4), and the push jerks are heavy (first round unbroken, then you may have to break them into 3/3 or 4/2.) Each round of the barbell triplet should take :60-:75, and in the remaining time do as many calories as possible on the bike! Record your total calories.
Post Total Cals to Comments.