Workout of the Day (WOD) & News2026-04-14T00:34:15-04:00

WOD: Wed 06.09.2021 “Customs”

NEWS

  • Introducing Daybreak Foundations: Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. See our recent newsletter for details!
  • New Store Items & Markdowns: We’re now stocking Ultima Electrolyte powders to help you stay hydrated pre/post-WOD and anytime you need a little bit of flavor in your water! We’re also marking down tees, tanks and joggers in our retail area.
  • June Clinic – Running: On Friday, June 11 at 6:00p, we are hosting our free-to-members running clinic. We will help you run more efficiently and comfortably by helping you obtain better form and pacing through drills and focused feedback.
  • Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
  • Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.

WOD

“Customs”

With a Partner
300-200-100 Double Unders
150-100-50 Sit Ups
75-50-25 Calorie Bike

With a Partner
100-50-25 Attempts
150-100-50 Sit Ups
75-50-25 Calorie Bike

With a Partner
400-300-200 Single Unders
150-100-50 Sit Ups
50-35-20 Calorie Bike

WOD GUIDANCE & GOALS
Grab your bestie and let’s go! You and your partner will share reps, and one will work while the other rests. Do bigger sets of double unders, switching once your partner trips up or once they hit half the reps. Do bigger sets of sit ups (20-25), to minimize transitions, and on the bike to smaller sets of calories keeping your cadence and rpms HIGH! Target 25 minutes

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HOME WOD

75-50-25 Jumping Jacks
75-50-25 Sit Ups
800-400-200 Meter Run

ENDURANCE

3 rounds
600-400-200, equal work to rest

Categories: WOD, Travel/Home|16 Comments

WOD: Tue 06.08.2021 “Written Up”

NEWS

  • Introducing Daybreak Foundations: Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. See our recent newsletter for details!
  • New Store Items & Markdowns: We’re now stocking Ultima Electrolyte powders to help you stay hydrated pre/post-WOD and anytime you need a little bit of flavor in your water! We’re also marking down tees, tanks and joggers in our retail area.
  • June Clinic – Running: On Friday, June 11 at 6:00p, we are hosting our free-to-members running clinic. We will help you run more efficiently and comfortably by helping you obtain better form and pacing through drills and focused feedback.
  • Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
  • Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.

WOD

“Written Up”

AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees

Weight: 155/105

AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees

Weight: 135/95

AMRAP 20
Row for Calories
*on the 4 minute do:
8 Power Cleans
8 Lateral Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
Who doesn’t love on-the-minute work! At 3-2-1-Go, do 10 power cleans and 10 lateral burpees (:60-:90 to complete.)  As soon as you complete the last burpee, hop on your rower and get as many calories as possible, before the next four minute interval. Continue this routine throughout the 20 minute period. Choose a weight for the cleans that you can do for 10 unbroken reps for at least the first round. Record total calories, and target 20-40 calories per interval.

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Categories: WOD|20 Comments

WOD: Mon 06.07.2021 “Black Hole”

NEWS

  • Foundations
    Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. Why? To get stronger!
    The lifting program is from PRVN fitness (courtesy of Games Champion Tia Toomey). The program is meant to be performed in addition to the daily wod. Some of the lifts will be programmed as the class WOD. Mel will suggest (on Monday’s post) which days members execute the lifts. Anyone with questions, or not sure if it’s right for them, reach out!
  • Retail
    The hazy, hot and humid weather is insite, and water just isn’t going to cut it. To help keep you properly hydrated, we are selling Ultima (an electrolyte replacement) in our store. We have single packs (to try out all the yummy flavors) and canisters available. Drink pre/post to workout, or anytime throughout the day!SALE!! All of the Daybreak gear in our retail area is for SALE!! T-shirts, tanks, long-sleeves, and joggers. Sign out on the kiosk or Retail Check Out Sheets.
  • June Clinic – Running
    On Friday 6/11 at 6p, come work on your running form, drills, and pacing tips. Feel free to do the daily WOD before coming to the clinic.
  • Rise-N-Grind – Off Site
    Sun 6/13 Meet at Wayland High School track 8:30a. We will be running!
  • Internal Team Throwdown
    YES, it’s happening… it’s THROWDOWN time!! Teams of 3 will battle for the Parking-Lot-Throwdown Trophy and bragging rights on Saturday 6/19 starting at 2p.  The competition will end around 4p, and a potluck will follow! Sign up at the front desk to compete, and sign up for what food item you’ll be bringing by Wednesday 6/16. EVERYONE (new, veteran, injured, etc.,) is welcome to participate!

WOD

“Black Hole”

10 Rounds
2 Legless Rope Climbs
7 Box Jumps
10 Dumbbell Snatch

Height: 24″
Weight: 50/35

10 Rounds
3 Rope Climbs
7 Box Jumps
10 Dumbbell Snatch

Height: 20″
Weight: 35/20

10 Rounds
3 Strict Pull Ups + 3 Knee Ups
7 Step Ups
10 Dumbbell Snatch

Height: 24″
Weight: 25/15

WOD GUIDANCE & GOALS
LEGLESS?? That’s right, 2 legless rope climbs or scale to three with legs, or three strict pull ups + three knee ups. Choose a height for the box that you can JUMP to, unless you have an injury, do step ups to 24″. The snatches are 10 total reps alternating arms. You’re only doing 10 reps per round so choose a heavier weight. Record total time, but target :60 per round.

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FOUNDATIONS

MON

Sorenson Hold
*for time

Wall Sit
*for time

TUE

Back Squat
4×6 at 70%

WED

Overhead Hold
*at 70% bodyweight

THU

GHD Sit Ups
4 x 15-20

Categories: WOD|19 Comments

WOD: Sun 06.06.2021 “Sunset Lover”

WOD

“Sunset Lover”

AMRAP 25
25/20 Calorie Row
25 Russian Kettlebell Swings
250 Meter Run

Weight: 70/53

AMRAP 25
25/20 Calorie Row
25 Russian Kettlebell Swings
250 Meter Run

Weight: 53/35

AMRAP 25
25/20 Calorie Row
25 Russian Kettlebell Swings
250 Meter Run

Weight: 35/26

WOD GUIDANCE & GOALS
Twenty-five on repeat! The calorie row will take anywhere between :60-2:00. Choose a heavier kettlebell today for Russian swings (eye height). You may have to break these into 15-10, as your grip will be taxed from the row. Use the run as a rest/shake out (250 meter is around the cars to the 200m mark then loop back inside.) Target 5 rounds.

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HOME WOD

AMRAP 25
400 Meter Run
25 Burpees
400 Meter Run Meter Run

ENDURANCE

90 min ruck or hike

Categories: WOD|1 Comment

WOD: Sat 06.05.2021 “Title”

WOD

“Title”

AMRAP 20
5 Hang Squat Cleans
10 Pistols
15 Toes to Bar

Weight: 185/135

AMRAP 20
5 Hang Squat Cleans
10 Assisted Pistols
15 Knee Ups

Weight: 135/95

AMRAP 20
5 Hang Squat Cleans
10 Lunges
15 Leg Lifts

Weight: 115/75

WOD GUIDANCE & GOALS
Key word today is FAST!! Your focus will be fast elbows and a fast pull under the bar for the heavier hang squat cleans. Plan to get 2-3 reps at a time and eventually singles. The pistols are alternating and 10 total reps. To save your grip for the hang squat cleans, break toes to bar into 6-5-4 or 10-5. Target 4-5 rounds.

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HOME WOD

AMRAP 20
5 Burpees
10 Pistols
15 V-Ups

ENDURANCE

Rest

Categories: WOD, Travel/Home|12 Comments

WOD: Fri 06.04.2021 “Jumping Strict Diane”

WOD

“Jumping Strict Diane”

21-15-9
Deadlift
Strict Handstand Push Up
50 Double Unders

Weight: 225/155

21-15-9
Deadlift
Kipping Handstand Push Up
15 Attempts

Weight: 185/135

21-15-9
Deadlift
Bench Push Up
75 Single Unders

Weight: 155/105

WOD GUIDANCE & GOALS
The workout “Diane” just got better, TWO WAYS! First, there’s 50 double unders at the end of every deadlift/handstand round. Second, the handstand push ups are strict! Choose a weight for the deadlifts that you can cycle for at least 10 reps before having to take a break. Complete handstands in sets of 5, and then eventually sets of 3. “Diane” on its own takes anywhere between 3-7 minutes. Adding the doubles and strict handstands, this workout could take DOUBLE that time! Target 15 minutes.

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HOME WOD

21-15-9
Glute Bridge
Inverted Push Up
50 Jumping Jacks

ENDURANCE

4x 50m sprint, 200m run, 400m jog, rest 2 min

Categories: WOD|21 Comments

WOD: Thu 06.03.2021 Bench + Back Squat

WOD

Bench + Back Squat

STRENGTH
Bench Press
4×6, across at 70%

Back Squat
5×3, at 80%

ACCESSORY WORK
Banded Bicep Curls
4×25

Tricep Extensions
4×25

STRENGTH
Bench Press
4×6, across at 70%

Back Squat
5×3, at 80%

ACCESSORY WORK
Banded Bicep Curls
4×25

Tricep Extensions
4×25

STRENGTH
Bench Press
4×6, across at 70%

Back Squat
5×3, at 80%

ACCESSORY WORK
Banded Bicep Curls
4×25

Tricep Extensions
4×25

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 70% for the bench press, and 80% for the back squat for your working sets. The weights should feel heavy but you shouldn’t fail a lift. For the accessory work, stand/kneel on a thinner pull-up band and move quickly to complete your sets of 25 reps.

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HOME WOD

Tabata
Push Ups
Squats
Burpees
Jumping Lunges

ENDURANCE

Rest

Categories: WOD|17 Comments

WOD: Wed 06.02.2021 “Rowing Tosh”

NEWS

  • SCHEDULE CHANGES: See your Triib app or schedule HERE

WOD

“Rowing Tosh”

With a Partner
3 Rounds Each
250-500-750 Meter Row
With a Partner
3 Rounds Each
250-500-750 Meter Row

With a Partner
3 Rounds Each
200-400-600 Meter Row

WOD GUIDANCE & GOALS
Grab a buddy and buckle up cuz you’re in for a fun one! Here’s how you’re going to attack this workout, Partner 1 completes the 250m, then partner 2 will do the same. Partner one then moves to 500m, followed by partner 2. Then 750m for both athletes. Repeat this process two more times. Target 40 minutes

Compare Scores HERE

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HOME WOD

3 Rounds
200-400-600 Meter Run
*equal work to rest ratio

ENDURANCE

Today’s workout

Categories: WOD, Travel/Home|18 Comments

WOD: Tue 06.01.2021 “The Best Part”

NEWS

  • SCHEDULE CHANGES: Reflected on Triib

WOD

“The Best Part”

STRENGTH
Power Snatch + Hang Power Snatch
5 building sets

METCON
42-30-18 Medball GHD Sit Ups
21-15-9 Calorie Bike

 

STRENGTH
Power Snatch + Hang Power Snatch
5 building sets

METCON
42-30-18 Medball GHD Sit Ups
21-15-9 Calorie Bike

STRENGTH
Power Snatch + Hang Power Snatch
5 building sets

METCON
30-20-10 Medball Sit Ups
15-10-5 Calorie Bike

WOD GUIDANCE & GOALS
We LOVE a good barbell complex! Coaches will guide you through a few warm up complexes of the power snatch + hang power snatch, and then you will continue to build in weight (as long as form is on point) for five working sets. 

For the metcon, try to do the medball ghd sit ups unbroken and push the pace on the bike. The bike calories should take no more than 3 minutes for 21 cals, 2 minutes for 15 cals and 1 min for 9 cals. Scale to meet the stimulus. Target sub 10 minutes. 

Post Weight + Time to Comments.

HOME WOD

4 Rounds
50 Sit Ups
400 Meter Run

ENDURANCE

3 x 1200m, rest 2 min

Categories: WOD, Travel/Home|18 Comments

Hero WOD: Mon 05.31.2021 “Murph”

NEWS

  • TODAY: Classes at 7a + 9a
  • TOMORROW: Schedule changes (reflected on Triib)
    • MW: 5:30a, 6:30a, 8:15a, 9:15a, 4p Teens, 5p, 6p
    • TTH: 5:30a, 6:30a, 8:15a, 9:15a, 12p, 5p, 6p
    • F: 5:30a, 6:30a, 8:15a, 9:15a, 5p
    • SAT: 7, 8, 9a
    • SUN: 8:30a

WOD

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.

Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

WOD GUIDANCE & GOALS:
We have a lot of variations of Murph, so don’t fret if you can’t “do” Murph as written. It’s not about the WOD today, it’s about the purpose. So choose an option below based on your experience level and simply how you feel that morning:

For most our members:

A) HALF: Scale down to half the reps and an 800m run instead of the mile. So you’re looking at 800m run, 50 pull-ups, 100 pushups and 150 air squats followed by a 800m run. Break up the meat of the WOD into 10 rounds of 5 pull-ups/10 push-ups/15 squats.

B) THREE/FOURTHS: If you want a little extra, you can go with 3/4 Murph with 1200m runs and 15 rounds of 5/10/15.

C) PARTNER: Another fun option is  partnering up and share the running and reps equally… start by alternating 400s (2 each), then alternate the 20 rounds of 5 pull ups, 10 push ups and 15 squats (so you each do a total of 10 rounds), and then alternate 400s for the last mile.

For those who have had experience with full Murph:

A) PARTITIONED: You may give this a go as prescribed. A good strategy is to partition the pull ups, push ups and squats into 20 rounds of 5/10/15. When your pushups start to go, you can partition rounds into 5 pull ups, 5 push ups, 15 squats, 5 pushups. Yes, lots of math. Keep a whiteboard handy.

B) UNPARTITIONED: If your time for partitioned Murph is under 40 minutes, you can attempt Murph as written, meaning, no breaking up the middle portion… just get your 100 pull ups done, then move to the push ups, then to squats. This gets gross.

C) VEST: If your time for partitioned Murph is under 40 minutes, you may wear a 20# vest. You must partition if you wear a vest.

D) PARTNER: Lastly, if you and a buddy both have done Murph under 40 minutes, try 1.5x Murph. For the 1.5 mile run at beginning and end, alternate 12 x 200m runs (6 x 200 each). For the main set, plan for 30 rounds of 5 pull ups, 10 push ups, 15 squats alternating rounds (15 rounds each). And if you really want to make it spicy… throw that 20# vest on and get at it!

Categories: WOD|20 Comments