Workout of the Day (WODS)

WOD: Sat 05.07.2022 “Hanging By Faith”

NEWS

Mobility May: Take 5 minutes a day to work on your flexibility! Dawn has specifically curated 5 minute stretching videos based on Daybreak’s workout of the day. The access the videos, see our instagram account @daybreakcrossfit
2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Hanging By Faith”

METCON

4 Rounds
400 Meter Run
4 Ring Muscle Ups
16-12-8-4 Burpees

MASTERS

4 Rounds
400 Meter Run
8 Chest to Bars
16-12-8-4 Burpees

MOVE

4 Rounds
300 Meter Run
6 Strict Pull Ups
12-9-6-3 Burpees

WOD GUIDANCE & GOALS
Run, Pull and Push! Run the 400’s just slightly slower than your 1 mile PR pace. As you come in through the door, shake out your arms, slow your pace, and get right up on the rings or bar for your muscle ups. Do the muscle ups unbroken, in sets of 2/2 or in FAST singles. Then PUSH the pace on the burpees, especially that last round. Target 13 minutes.

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NEWS

Mobility May: Take 5 minutes a day to work on your flexibility! Dawn has specifically curated 5 minute stretching videos based on Daybreak’s workout of the day. The access the videos, see our instagram account @daybreakcrossfit
2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Clean Complex”

METCON

2 Power Cleans
2 Front Squats
2 Split Jerks
*build for 20-25 minutes

MASTERS

2 Power Cleans
2 Front Squats
2 Split Jerks
*build for 20-25 minutes

MOVE

2 Power Cleans
2 Front Squats
2 Split Jerks
*build for 20-25 minutes

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you fine tune your mechanics for the movements in today’s complex. You’ll have 20-25 minutes to build in weight IF your mechanics are sound and you can perform them consistently well. If you need to work on a movement or two, stay at the same weight until your technique is dialed in. Have fun and record your heaviest successful weight.

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NEWS

Mobility May: Take 5 minutes a day to work on your flexibility! Dawn has specifically curated 5 minute stretching videos based on Daybreak’s workout of the day. The access the videos, see our instagram account @daybreakcrossfit
2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Charged”

METCON

2 Rounds
30/22 Calorie Bike
15 Snatch
Rest 5 Minutes
2 Rounds
30/22 Calorie Bike
10 Snatch

Weight: 135/95, 185/135

MASTERS

2 Rounds
24/18 Calorie Bike
15 Snatch
Rest 5 Minutes
2 Rounds
24/18 Calorie Bike
10 Snatch

Weight: 115/75, 155/105

MOVE

2 Rounds
18/14 Calorie Bike
15 Hang Snatch
Rest 5 Minutes
2 Rounds
18/14 Calorie Bike
10 Hang Snatch

Weight: 75/55, 115/75

WOD GUIDANCE & GOALS
Happy Cinco de Mayo! To celebrate let’s do heavy snatches. The first couplet, choose a weight for the snatches that you can cycle for 3-5 reps to complete the set of 15. And for the second couplet, increase the weight to the point that you’re single reps. For both couplets the bike will take around two minutes to complete. Record your total time

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HOME WOD

2 Rounds
600 Meter Run
15 Burpee Tuck Jumps
2 Rounds
600 Meter Run
15 Sit to Stand Tuck Jumps

ENDURANCE

Rest

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NEWS

Mobility May: Take 5 minutes a day to work on your flexibility! Dawn has specifically curated 5 minute stretching videos based on Daybreak’s workout of the day. The access the videos, see our instagram account @daybreakcrossfit
2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Care Bear Stare”

METCON

AMRAP 15
300 Meter Run
15 Push Ups
15 Toes to Bar

MASTERS

AMRAP 15
300 Meter Run
10 Push Ups
15 Knee Ups

MOVE

AMRAP 15
200 Meter Run
10 Bench Push Ups
10 V-Ups

WOD GUIDANCE & GOALS
Keep moving! Run the 300 at a pace slightly faster than your 5k pace (1:30 ish) then keep your push ups and toes to bar unbroken for as long as possible. If you need to, break the toes to bar into 10/5 reps or 6/5/4. Choose ONE movement that makes you step outside your comfort zone and focus on it today! Maybe you’re a bodyweight ninja, but need to work on pushing yourself on the run. You could choose to do 10 toes to bar, but make sure every time your toes touch the bar. Or, you could work on your push ups and do 10 at full rom. Target 5 rounds.

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HOME WOD

AMRAP 15
300 Meter Run
15 Push Ups
15 V-Ups

ENDURANCE

AMRAP 15
300 Meter Run
Rest 2 Min

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THE DETAILS

WHEN: Saturday, May 21st from 9:00-11:00a. Social at 11a
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHAT: Bring a breakfast potluck item
HOW: We’ll put the sign up sheet on the front desk! Please RSVP by Monday May 17th so we can make teams!

THE TEAMS

THE WORKOUT

WOD 1a + 1b
AMRAP 9
a)
300 Meter Run (relay style) – GET YOUR TIME
b)
In remaining time complete many rounds as possible of:
8 Power Cleans (85/65/45 (below the knee))
8 Box Jumps Overs (24/20/20” step)

PART A:
At the call of “3-2-1-GO” one teammate will run 300 meters while the other two rest. The first athlete must tag the second (from behind the start line) before athlete two can run, and then the same for athlete three. Once the third teammate has paced the finish line you’ll be given a time. YOU’LL RECORD YOUR TIME on a whiteboard provided at your barbell station. There is no rest between part a and b!!

PART B: In the remaining time, your team will do as many rounds as possible of the power clean and box jump over couplet. One athlete will use the 85# bar and do 24″ box jump overs, another will use the 65# bar and do 20″ box jump overs, and the third will use 45# and do step overs to 20″. For the power cleans, the 85# and 65# plates must touch the floor. For the 45# bars, barbell must clear the knees. Elbows have to pass the plane of the bar and knees must extend before the bar returns to the floor. Both feet must touch the top of the box and the opposite side, for a rep to count. You must stay in the same order, and change weights between every athlete. Your score for part B is total rounds plus reps.

WOD 2
4 Rep Max Front Squat

Teams will have 10 minutes for every member to establish a 4 rep max front squat FROM THE FLOOR!! Each team will have two barbells (35# and 45#) and a variety of plates. Two athletes can lift at the same time, you can help teammates load their bars, but you cannot help another athlete get the bar to the rack position. Your weights will be added together to determine your score.

WOD 3
2K Row
120 Burpees
90 DB Snatch (50/35/20)

As a team, complete the chipper in the order above (row, burpees, db snatch.) You must switch athletes every 250 meters for the row, every member must row, and you must stay in the same order. The key to completing the row in a timely fashion is fast transitions, so help each other out! The burpees are lateral over a preset barbell. You must switch every 10 reps (stay in the same order) and only one person on your team can step over the bar. You do not have to open up, but you MUST touch your chest and jump over with a TWO FOOT TAKE OFF! You’ll complete the dumbbell snatches like the burpees, switching every 10 reps, same order, and each member must use a different weight. Your score is your time or reps you’ve complete at the end the 17 minute cap.

WOD 4 – THE FINAL
The top 5 teams will compete in a final WOD

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WOD

“Winds”

METCON

8-16-24-32-24-16-8 Wall Balls
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Handstand Push Ups

Weight: 20/14

MASTERS

8-16-24-32-24-16-8 Wall Balls
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Abmat Handstand Push Ups

Weight: 14/10

MOVE

4-8-12-16-12-8-4 Wall Balls
2-4-6-8-6-4-2 Shuttle Runs
4-8-12-16-12-8-4 DB Press

Weight: 10/6

WOD GUIDANCE & GOALS
Today’s workout is inspired by this year’s (2022) Individual Qualifier, but instead of rope climbs we’re doing handstand push ups. Keep the wall balls unbroken for as long as possible. If/When you have to break, get more than half accomplished before resting. One rep of the shuttle is 25′ down and back (50′ counts as 1 rep), so 4 reps is 4 laps or 8 lengths. Run/Jog the shuttles, so you’re ready for the handstand push ups. The handstand push ups are kipping, and like the wall balls should be done unbroken until you have to split them into two sets. Time your breaks (:05) so you’re not spending a ton of time standing around. Target 20 minutes.

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HOME WOD

8-16-24-32-24-16-8 Squats
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Push Ups

ENDURANCE

Rest

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“Advocate”

WOD

METCON

EMOM 24
1 – 3 Clean + Jerks
2 – 6 Strict Pull Ups
3 – 20 Sit Ups

MOVE

EMOM 24
1 – 3 Clean + Jerks
2 – 6 Strict Pull Ups
3 – 20 Sit Ups

MASTERS

EMOM 24
1 – 3 Clean + Jerks
2 – 4 Banded Pull Ups
3 – 15 Sit Ups

WOD GUIDANCE & GOALS
No suggested weights for the clean and jerks?! Yup, that’s right. For today’s workout you will ideally build every round of clean and jerks starting at 50% of your 1 rep max, and ending at around 85%. The first few rounds will be touch and go reps, then by the last few rounds you’ll have to do single reps. Break the pull ups into 4/2 reps or 3 sets of 2, and keep the sit ups unbroken for as long as possible. Record your weights.

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HOME WOD

EMOM 24
1 – 12 Burpees
2 – 30 Squats
3 – :45 Plank

ENDURANCE

12 Rounds
:60 walk/:60 sprint

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NEWS

Monthly Specialized Extra Programming
Want to incorporate extra strength, mobility, gymnastics, core and/or accessory work into your weekly routine? Coach James can help you! Sign up with James for weekly emails that include extra work geared toward your goals. James’ extra programs are designed to coincide with Daybreak’s daily workouts, so you’re getting the added benefit without burning out.

The Details

Weekly extra work is sent out every Sunday nights for the upcoming week
The program takes 30-45 minutes and is to be done 2 days per week
Two 45 min private session with James is included per month!
You pay an additional monthly fee $199/month
If you do not want to include the 45 minute personal training session, the monthly fee is reduced to $99/month

Interested in a few One-on-One Sessions with James? Contact us at [email protected].

Personal Training

Single 1-Hour Session = $100
5 Pack of 1-Hour Sessions = $450
10 Pack of 1-Hour Sessions = $800

Group Rates (for 1-Hour Sessions)

2 Person = $50/each
3 Person = $40/each
4 Person = $30/each
5+ People = $20/each

WOD

“Front + Center”

METCON

EMOM 30
1 – 15/12 Calorie Bike
2 – 15 Dumbbell Hang Cleans
3 – 15 KB Step Overs
4 – 15 Kettlebell Swings
5 – 150 Meter Run
6 – 15 Ring Rows

Weight: 50/35, 70/53

MASTERS

EMOM 30
1 – 12/9 Calorie Bike
2 – 15 Dumbbell Hang Cleans
3 – 15 KB Step Overs
4 – 15 Kettlebell Swings
5 – 150 Meter Run
6 – 15 Ring Rows

Weight: 35/20, 35/26

MOVE

EMOM 303
1 – 9/6 Calorie Bike
2 – 10 Dumbbell Hang Cleans
3 – 10 KB Step Overs
4 – 10 Kettlebell Swings
5 – 150 Meter Run
6 – 10 Ring Rows

Weight: 25/15, 26/18

WOD GUIDANCE & GOALS
Rise-N-Grind!! On the minute complete the designated work. The faster you finish the more rest you get. Scale reps before scaling weights. The hang cleans are with two reps and the kb step overs are with one kettlebell. Have fun!

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NEWS

The Details

Weekly extra work is sent out every Sunday nights for the upcoming week
The program takes 30-45 minutes and is to be done 2 days per week
Two 45 min private session with James is included per month!
You pay an additional monthly fee $199/month
If you do not want to include the 45 minute personal training session, the monthly fee is reduced to $99/month

Interested in a few One-on-One Sessions with James? Contact us at [email protected].

Personal Training

Single 1-Hour Session = $100
5 Pack of 1-Hour Sessions = $450
10 Pack of 1-Hour Sessions = $800

Group Rates (for 1-Hour Sessions)

2 Person = $50/each
3 Person = $40/each
4 Person = $30/each
5+ People = $20/each

WOD

“What About the Cops”

METCON

AMRAP 12
375/300 Meter Row
15 Burpees
rest 3 minutes
AMRAP 12
375/300 Meter Row
15 Push Jerks
rest 3 minutes
AMRAP 3
Plank

Weight: 135/95

MASTERS

AMRAP 12
375/300 Meter Row
15 Burpees
rest 3 minutes
AMRAP 12
375/300 Meter Row
15 Push Jerks
rest 3 minutes
AMRAP 3
Plank

Weight: 115/75

MOVE

AMRAP 12
275/200 Meter Row
10 Burpees
rest 3 minutes
AMRAP 12
275/200 Meter Row
10 Push Jerks
rest 3 minutes
AMRAP 3
Plank

Weight: 75/55

WOD GUIDANCE & GOALS
Yes, three parts!! For the first (and second) AMRAP, row the 375/300 meters in :90. Scale to meet this time domain. Complete the burpees or jerks (depending on the AMRAP) in :60-:75. Choose a weight for the jerks that you can cycle for 10 reps unbroken then may have to break. For the first AMRAP target 5 rounds and for the second target 5+ rounds. The final AMRAP try to hold the plank without breaking! Record your rounds for both AMRAPs and if you had to break on the plank.

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NEWS

The Details

Weekly extra work is sent out every Sunday nights for the upcoming week
The program takes 30-45 minutes and is to be done 2 days per week
Two 45 min private session with James is included per month!
You pay an additional monthly fee $199/month
If you do not want to include the 45 minute personal training session, the monthly fee is reduced to $99/month

Interested in a few One-on-One Sessions with James? Contact us at [email protected].

Personal Training

Single 1-Hour Session = $100
5 Pack of 1-Hour Sessions = $450
10 Pack of 1-Hour Sessions = $800

Group Rates (for 1-Hour Sessions)

2 Person = $50/each
3 Person = $40/each
4 Person = $30/each
5+ People = $20/each

WOD

“Thousand Miles”

METCON

3 Rounds
12 Chest to Bars
12 Dumbbell Snatch
3 Rounds
6 Bar Muscle Ups
12 Dumbbell Snatch

Weight: 50/35

MASTERS

3 Rounds
12 Pull Up
12 Dumbbell Snatch
3 Rounds
6 Chest to Bar
12 Dumbbell Snatch

Weight: 35/20

MOVE

3 Rounds
12 Ring Row
12 Dumbbell Snatch
3 Rounds
6 Pull Up
12 Dumbbell Snatch

Weight: 25/15

WOD GUIDANCE & GOALS
ALL the upper-body pulling! Choose two gymnastics pulling movements (ring row, strict pull up, chin over bar, chest to bar, and/or bar muscle up), one easier than the other. For the first couplet, you will complete twelve of the easier pulling movement, then twelve dumbbell snatches (shouldn’t have to break these). For the second couplet, complete six of the more challenging movement (singles, double, chip away), and the same weight for the dumbbell snatch. Record your total time (there’s no rest between couplets), and target sub 10 minutes.

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