WOD: Tue 02.27.2024 Overhead Squat + “Mainsite…kinda”
WOD
Overhead Squat
5×5, building
AMRAP 12
1 Box Jump, 20″
10 Overhead Squats
2 Box Jumps
10 Overhead Squats
3 Box Jumps
10 Overhead Squats
etc,..
Overhead Squat
5×5, building
AMRAP 12
1 Step Up, 24″
10 Overhead Squats
2 Step Up
10 Overhead Squats
3 Step Up
10 Overhead Squats
etc,..
Overhead Squat
5×5, building
AMRAP 12
1 Step Up, 20″
10 Overhead Squats
2 Step Up
10 Overhead Squats
3 Step Up
10 Overhead Squats
etc,..
WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed! Coaches will help you build to 6.5-7/10 effort for your first set of 5 reps, then you’ll gradually build in weight for the last four sets. Try to end the final set at 8-8.5/10 effort.
Post Weight + Reps to Comments. Compare Scores HERE.
WOD: Mon 02.26.2024 “Fool Outta Me”
WOD
“Fool Outta Me”
5 Rounds
15/12 Calorie Bike
15 Sumo Deadlift High Pulls
20 DB Deadbugs
Weight: 115/75, 50/35
5 Rounds
12/9 Calorie Bike
15 Sumo Deadlift High Pulls
20 DB Deadbugs
Weight: 75/55, 35/20
5 Rounds
9/6 Calorie Bike
10 Sumo Deadlift High Pulls
20 DB Deadbugs
Weight: 65/45, 25/15
WOD GUIDANCE & GOALS
Push the bike to complete the allotted calories in :60 or less. Choose a moderate weight for the sumo deadlift high pulls. Strategically you should break these into 6/5/4 reps or 10/5. Then, hold one db over your chest with straight arms, and alternate legs for twenty total deadbugs (10 per leg.) Target 12-15 minutes.
Post Time to Comments.
WOD: Sat 02.24.2024 “Pink Cadillac”
WOD
“Pink Cadillac”
10 Rounds
With a Partner
2 Rounds of “Cindy”
1 Round of “DT”
Weight: 155/105
10 Rounds
With a Partner
2 Rounds of “Cindy”
(3-6-15)
1 Round of “DT”
Weight: 115/75
10 Rounds
With a Partner
2 Rounds of “Cindy”
(ring row, knee push up)
1 Round of “DT”
Weight: 75/55
WOD GUIDANCE & GOALS
Two of our favorite workouts in one, AND you get to do it with a buddy! Partner 1 will complete two rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats) AND 1 rounds of “DT” (12 deadlifts, 9 hang cleans and 6 jerks) while partner 2 rests. Once partner 1 is done with a round, then partner 2 will go. Each athlete will do 5 rounds. Target 20-25 minutes.
Post Time to Comments. Compare Scores HERE.
WOD: Fri 02.23.2024 “La Danza”
WOD
“La Danza”
10 x on the 3 Minute
400 Meter Run
12 DB Step Ups, 20″
Weight: 50/35
10 x on the 3 Minute
300 Meter Run
12 DB Step Ups, 20″
Weight: 35/20
10 x on the 3 Minute
200 Meter Run
12 DB Step Ups, 20″
Weight: 25/15
WOD GUIDANCE & GOALS
WOO HOO, Happy FriYAY!! On the three minute, run four-hundred meters in 2:00 or less. SCALE meters so every run (round 1-10) remains under two minutes. When you get through the door, immediately grab one db and do 12 alternating step ups to a twenty inch box (:36-:48.)
Post Intervals to Comments.
NEWS: The 2024 CF Open is Here!
Welcome to the CrossFit Open!
HERE. WE. GO!
The 2024 CROSSFIT OPEN is just around the corner and we’ve got everything you need to know, right here on this post. Even though this is the first step for many elite, professional athletes on their quest to make it to the CrossFit Games (the CrossFit world’s equivalent of the Super Bowl)… it’s a little different for us at Daybreak.
SO, SHOULD YOU PARTICIPATE?
Heck yes! This is a time for all of us to get motivated to learn a new skill, improve the ones we have, and push ourselves a little bit more out of our comfort zone.
What’s even more remarkable about the Open is that it has an undeniable impact on building an even stronger Daybreak community. We cheer each other on to that very last rep, and high five to celebrate a good ol’ butt kicking.
The Open workouts are designed with ALL abilities in mind, and there are a variety divisions that will ensure workouts are suitable for you!
- Teens: For athletes 14-17 years old.
- Masters: For athletes 35+, there are six masters divisions where weights and movements are adjusted accordingly: 35-39, 40-44, 45-49, 50-54, 55-59, and 60+.
- Foundations: This division is even more accessible than scaled limiting weights and sticking to less complex movements.
- Scaled: For any age where most RX workouts are sometimes too heavy or too complex.
- RX: For 35 and under, this division is for more tenured and experienced CrossFitters.
- Adaptive: There are a handful of sub-divisions for adaptive athletes that span upper and lower extremities, as well as vision, seated, and neuromuscular categories.
Whether you’re officially registered or not, we’ll be doing the Open workouts in class. And of course, there will be appropriate modification levels for you. So if you’re not registered, it will be just another workout. Eezy peezy.
BUT WHAT IF I DO REGISTER, THEN WHAT DOES MY WORKOUT LOOK LIKE?
This year, you can be “judged” at 7:30am during Open Gym on Fridays and Mondays, or email Mel if you’d like to be judged during a regularly scheduled class time. You are responsible for bringing your own judge, and they are responsible for your rep count, making sure you’re hitting movement standards, and validating your final score.
You just have to remember to post your score to the Open portal (more on that below).
HOW TO SIGN UP:
Registration is now open and the cost to enter is $20. When asked to identify your “affiliate” simply search for and select Daybreak CrossFit at 526 Boston Post Rd, Wayland.
The fun begins with the first workout announcement at 3:00pm ET on Thursday, February 29th followed by an additional workout announcement on the following two Thursdays. These workouts will then be your class workout on each Friday (more on this later). The first workout will be called 24.1 (short for the year 2024 and the 1st WOD of the Open).
WHEN TO WOD:
We will program each week’s Open WOD as our class workout on Friday. This is when you should plan to complete your workout, and anyone needing an official score must workout at 7:30a (during open gym), or EMAIL MEL if you’d like to do the workout during a regularly scheduled class. Once you have that score, you have until the following Monday at 8pm ET to officially submit your score on the CrossFit Games website. If you don’t think you can make it in to do the WOD on the 3 Fridays below, probably better to save yourself that 20 bucks. 🙂 We can’t guarantee that we’ll able to accommodate make-up WODs or do-over WODs over the weekend.
- Open WOD 24.1 – Announced 3pm ET on Thursday, February 29. WOD will be conducted during classes on Friday, March 1.
- Open WOD 24.2 – Announced on March 7, WOD on Friday, March 8.
- Open WOD 24.3 – Announced on March 14, WOD on Friday, March 15.
Also, keep in mind if you’re traveling, you can drop in at other CrossFit affiliates to complete the workout and receive an official score… just be sure to contact the gym to see if they are hosting other athletes.
SUBMIT YOUR SCORE:
All scores must be submitted by YOU by 8:00pm ET on the Monday following the announcement. You’ll do this through the Open profile you created at the link above. Or on the CROSSFIT MOBILE APP available in your app store.
IN THE END, WE GET A LITTLE NERVOUS, WE HAVE FUN, AND WE BASK IN THE GLORY OF PUSHING OURSELVES JUST A BIT OUT OF THAT COMFORT ZONE:
There are no prizes, no champions, no last places. We are in this together as a community, and we’ll be encouraging each other to #pursuebetter throughout these 3 weeks no matter the age, ability or tenure of our members. Best of luck to all competing!
HAVE FUN COMPETING:
Keep in mind there are no prizes, no champions, no last places. We are in this together as a community, and we’ll be encouraging each other to #pursuebetter throughout these 3 weeks no matter the age, ability or tenure of our members!
WOD: Thu 02.22.2024 “Cupid Classic”
NEWS
- FEB BREAK:
- No Teens classes
- No Noon Class TODAY Thu 2/22
WOD
“Cupid Classic”
with a buddy
AMRAP 16
4 DB Cleans
6 Toes to Bar
24 Double Unders
Weight: 50/35
with a buddy
AMRAP 16
4 DB Cleans
6 Knee Ups
8 Attempts
Weight: 35/20
with a buddy
AMRAP 16
4 DB Cleans
6 Leg Lifts
30 Single Unders
Weight: 25/15
WOD GUIDANCE & GOALS
For sixteen minutes, alternate rounds of the triplet with a partner who will be moving at a similar speed, each round taking about :60 or less. Use two dumbbells for the db power cleans (unbroken every time) and keep the toes to bar unbroken the entire workout (:15.) The dubs will take :30 or less. If you’re modifying, stay close to the time domain. Target 16 rounds (total.)
Inspired by CFECF
Post Rounds to Comments.
WOD: Wed 02.21.2024 Push Press + “Plenty of Time”
NEWS
- FEB BREAK:
- No Teens classes
- No Noon Class Thu 2/22
WOD
Push Press
3×10, across
5 Rounds
15/12 Calorie Bike
50 Meter Farmer’s Carry
Push Press
3×10, across
5 Rounds
12/9 Calorie Bike
50 Meter Farmer’s Carry
Push Press
3×10, across
5 Rounds
9/6 Calorie Bike
50 Meter Farmer’s Carry
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 6.5-7 out of 10 effort for your working sets. The weight should feel heavy reps 7 through 10. Remember with a push press, there is NO re-dipping of your legs. After the initial “dip-drive”, keep your quads squeezed tight as you press overhead. Record your weight. THEN, for a little burner, complete the bike calories in :50 or less (scale to meet the time domain) followed by a heavy fifty meter farmer’s carry (another :50-:60) Despire your legs and lungs being on fire try to maintain the same pace (rpms) on the bike. Target 10 minutes.
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Tue 02.20.2024 “Constant Sorrow…kinda”
NEWS
- FEB BREAK: No Teens classes
WOD
“Constant Sorrow”
500/400 Meter Row
12 Back Rack Lunges
Rest 3 Minutes
400/300 Meter Row
12 Back Rack Lunges
Rest 3 Minutes
300/250 Meter Row
12 Back Squats
Rest 3 Minutes
WOD GUIDANCE & GOALS
When there is a programmed rest as part of a workout, your objective is to move as fast as possible! Complete the row in no more than two minutes. The back rack lunges will be from the floor, and should feel light. At no point should you have to drop the barbell. Scale meters to meet a target of 2:30-3:00 per round. Record your intervals.
Post Intervals to Comments.
WOD: Mon 02.19.2024 “I Would Say”
NEWS
- FEBRUARY BREAK SCHEDULE:
- TODAY MON 2/19 President’s Day – 6:30a, 8:30a + 5:30pm Classes ONLY!
- No Teens 2/19 + 2/21
WOD
“I Would Say”
AMRAP 20
20 Single Under Crossovers
10 Burpee Pull Ups
20 Sit Ups
AMRAP 20
10 Single Under Crossovers
10 Burpee Pull Ups
20 Sit Ups
AMRAP 20
20 Single Unders
10 Burpees
10 Ring Rows
20 Sit Ups
WOD GUIDANCE & GOALS
YESSSS Crossovers!! Start with a single under, then cross your arms and jump through the rope for your first rep, then count the next single under as rep two, the next crossover as reps three, the next single as rep four, etc., You’re doing a total of TWENTY JUMPS! Take no more than :30-:45 practicing or getting your crossovers. Then move to your burpee pull up station (bar at your fingertips, arm straight up above your head.) Each burpee pull up takes about six to ten seconds, then motor through your sit ups in about :20-:30. Target 5 rounds.
Post Rounds to Comments.
WOD: Sun 02.18.2024 “Fight Folks”
NEWS
- FEBRUARY BREAK SCHEDULE:
- TOMORROW Mon 2/19 President’s Day – 6:30a, 8:30a + 5:30pm Classes ONLY!
- No Teens 2/19 + 2/21
WOD
“Fight Folks”
10 Rounds
100 Meter Farmer’s Carry
200 Meter Run
Weight: 70/53
10 Rounds
100 Meter Farmer’s Carry
200 Meter Run
Weight: 53/35
10 Rounds
100 Meter Farmer’s Carry
200 Meter Run
Weight: 35/26
WOD GUIDANCE & GOALS
Shuffle the kettlebells at least 50 meters before taking a strategic break to rest to your grip. Then shuffle them back to the start. The faster you move, the less your grip is taxed. Then, feeling light as a feather, sprint 200 meters in :60 or less. Target 25 minutes.
Post Time to Comments. Compare Scores HERE.