NEWS
Per our recent communication to members, we are temporarily closed at both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected].
Yesterday you were able to pick up a piece of loaner equipment for daily coach-led, online classes that start TODAY. If you weren’t able to make it in, we’d suggest using a gallon jug of water or a backpack (with a single handle) filled with waters. Or, ideally, you can grab yourself a kettlebell or dumbbell from Amazon which go for about a $1-2/pound shipped.
ONLINE CLASS SCHEDULE:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
Link for our video conferencing service has been sent to each member. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time. Hope to see you online! Either way, post to comments!
WOD
“I’m Irish, Don’t Kiss Me”
4 Rounds
20 Dumbbell Snatch – 10 per side
10 R-Arm Overhead Lunges
20 Goblet Squat
10 L-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between round so push your pace! Target 4 minutes per round.
httpv://www.youtube.com/watch?v=kOJcuQ4gq5Q
Post Intervals to Comments.
BARBELL CLUB
10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
4:32/4:14/4:18/4:16 30# snatch, 25# lunges/squats
3:40/3:30/3:30/4 with 26# KB
2:36/2:34/2:43/2:49 20#dumbbell…I need heavier dumbbells 🙂
👏🏻👏🏻 Time to online shop!
Each round 3m or under 35#db
Amazing 6am virtual class Erica!!!
3:51, 3:39, 3:53, 3:52 25# dumbbell
Nice work 6am!!
17:40 25# DB (didn’t have a marker to record individual times)
3:53/ :47 / :58 / :53. 30#
3:25/ :15/ 4:14?/ 3:27 #20 snatches / squats
#15 for lunges
3:21/ 3:29/ 3:39/ 3:40 20# / 10 Air Squats
20# and 8# for the OH lunges. Forgot to log each round 16:56 working time:)
3:08 / 2:52 / 3:13 / 2;38 25#
3:15/ :27/ 4:04/ 3:27 20#
3:58 / 4:23 / 4:31 / 4:13 40# DB
20:52 30# (total time, didn’t write down intervals).
Emmy- 17:50 5#
Emmy ❤️
3:49/4:11/3:49/3:48 25#
Great class Mel!
3:09/3:07/3:16/3:14
15#/44# for goblet squats
35#db are on the way thanks to amazon!
3:29/3:18/3:15/3:18
25#, unweighted lunges
Grateful to be able to do this with the community- Thanks Mel & Rap for making this happen.
3:38 4:14 4:20 4:25 – 25# DB… great to see everyone!!
4:06/4:00/3:57/4:09 #50 kbs oof
19:05 – 30#
53# squats
Participated 15# – all this indoor air is not good for old lungs – 2 rnds + 1 1/2 rounds unweighted except for snatch
Total time 18:? 25#
4:17 / :18 / :29 / :22 – 35#
So much fun seeing everyone at the 8:30a!!
3:01/3:01/3:24/3:31 25# db
3:39/3:59/4:24/4:08 45# oof is right
Welp…so much for thinking programming at home will be easier. I’m a sweaty mess in my garage right now. That was something! Hope everyone is doing well. I miss you all!
3:04 / 3:38 / 4:11 / 4:51 (50# DB)
4:05/3:48/3:47/4:00 (25#db)
will definitely join a live class tomorrow 🙂
1 mile
2:53/2:53/2:54/2:50
20#
6X:30elbow plank
3:30/3:16/3:13/3:17 25#
Definitely missed you all. No one here to yell at me for not doing more weight!!
good god. do more weight!
4:08; 3:56; 4:03; 4:06
50# (no weight for the lunges – hip not having it this morning)
3:42, 4:02, 4:10, 4:05 35#
3:37/3:43/4:26/DNF- 25#
no weight for 3rd round goblet squats
Back is litttttt
Thank you for these workouts Daybreak!!
3:40, 3:15, 3:25, 4:05 @20#
I loved this, thank you so much for doing keeping this going!
My only comment is the sound kept cutting out for me – not sure if its because I was using my browser (I procrastinated on downloading the app and will be doing so tonight!), but I ended up just muting and using my own music.
Thanks for feedback. Keep it coming and we’ll try to work out the kinks!
1st round (almost) 35# DB, 2d, 3d and 4th 18# 🐄🔔.
6:15/5:00/5:00/5:15. A learning experience.
Thanks Michelle I needed that — these are strange days.
3:16/3:28/3:50/4:15 35#
Wow that 4th round was rough. Awesome work 5:30!
3:21 – 3:46 – 4:18 – 5:16 (50#)
Got pretty rough last couple rounds.
A: 3:10 – 3:03 – 3:02 – 2:50 (10#)
K: 2:50 – 2:57 – 2:53 – 2:55 (10#)
2:53/2:53/2:54/2:50 – or something like that.
20#
1/2 mile run because…Mary 🙄
Slow Rx
5:07/5:13/6:27/5:48 Rx
People nearby heard strange grunting noises coming from the garage