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

WOD: Sat 05.30.2020 “Amarula Sun”

NEWS

FRI WOD Recording: Here
FRI Core + Mobility: Here

WOD

“Amarula Sun”
100-200-300-400-500-600-700-800-900-1000 Meter Run
20-18-16-14-12-10-8-6-4-2 Clean and Jerks

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httpv://www.youtube.com/watch?v=kvOudqm5z5o

WOD Guidance & Goals:
Run 100 meters, when you come back do 20 db clean and jerks (10 per side or 10 with a barbell). The next round add 100 meters to the run and decrease clean and jerks by 2 reps until you’ve completed 1000 meters and 2 clean and jerks. Scale running to rowing or flights of stairs (2 flights = 100 meters). Target 35 minutes. 45 min cap. 

Db/Kb: 50/35
Barbell: 135/95

Categories: WOD|Tags: , |22 Comments

WOD: Fri 05.29.2020 “Island Song”

NEWS

THU WOD Recording: Here

WOD

“Island Song”
EMOM 20
8 Wall Balls + 8 Burpees

Courtesy of CFCV

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httpv://www.youtube.com/watch?v=lsX0x4CSL5E

WOD Guidance & Goals:
Complete 8 wall balls (db/kb thrusters) AND 8 burpees within the minute. Any remaining time rest (:10-:15). If you cannot complete the reps within the minute, scale by 2 reps. 

ENDURANCE

30 rounds
1 min hard, 1 min walk

BARBELL CLUB

5 rounds (10 minutes) – EMOM, complete:
-Odd minute: 2x Split jerk (Work up to a heavy double. Take from the front and use blocks or a rack)
-Even minute: max rep muscle up (Bar or ring)

Categories: WOD|Tags: , |39 Comments

WOD: Thu 05.28.2020 “Yikes”

NEWS

WED WOD Recording: Here
WED Core + Mobility: Here

WOD

“Yikes”
50-40-30-20-10
Kettlebell Swings
Alternating V-Ups
Superman Rocks

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httpv://www.youtube.com/watch?v=8qnX1o0-dJ4

WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 50 swings (target 30/20), 50 single-leg V-ups (25/side), then 50 superman rocks (or lifts). Then 40 of each, then 30, etc. Target 16 minutes. 

Categories: WOD|Tags: , , |30 Comments

WOD: Wed 05.27.2020 “ILY”

NEWS

TUE WOD Recording: Here

WOD

“ILY”
Not For Time:
Buy In – 800 Meter DB Carry
Then
3 Rounds
10/10 Renegade Rows
10/10 Front Raises
10/10 Reverse Flyes
10/10 Bicep Curls
Then
3 Rounds – all with 1 db
10/10 Cossack Squats
10/10 Curtsy Squats
10/10 1-Leg Glute Bridge
10/10 Step Downs
Then
Cash Out – 800 Meter DB Carry

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httpv://www.youtube.com/watch?v=yFfa6adS4SI&t=

WOD Guidance & Goals:
Yup, you read that right, NOT for time! With 1 db, held anyway, run/jog/walk/shuffle 800 meters. When you return, complete 3 rounds of the upper body strength exercises (10 reps per side). Then complete 3 rounds of the lower body exercises (10 reps per side). Complete the workout with another 800 meter db carry. Focus on form, range of motion, and control. 

ENDURANCE

5 Rounds
400 meter moderate, 200 meters fast, 200 meter easy, 200 meter walk

BARBELL CLUB

1) Back squat: Work up to a medium-heavy single in 10 reps or less.

Categories: WOD|18 Comments

WOD: Tue 05.26.2020 “Rain On Me”

NEWS

MON WOD Recording: Here

WOD

“Rain On Me”
8 Rounds
40 Double Unders
20 Dumbbell Deadlifts
10 Dumbbell Sit Ups

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httpv://www.youtube.com/watch?v=MwdQ73TQcIc

WOD Guidance & Goals:
Forty double unders (scale: 40 jumping jacks, 12 attempts or 55 single unders) will take around 1 minute. Try to do the db/kb or barbell deadlifts in two sets. Hold 1 db across your chest for the 10 sit ups. Target 24 minutes. 

DB/KB: 50/35
Barbell: 95/65

BARBELL CLUB

1) Snatch: 10 rounds – Every 90 seconds, complete:

-1x snatch (Increase the weight each round so the last set is hard but doable)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:

-1x clean and jerk (Increase the weight each round so the last set is hard but doable)

3) Front squat: Work up to a 3 RM

Categories: Travel/Home, WOD|Tags: , , |38 Comments

WOD: Mon 05.25.2020 Half “Murph”

WOD

Half “Murph”
800 Meter Run
50 Pull Ups
100 Push Ups
150 Squats
800 Meter Run

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httpv://www.youtube.com/watch?v=owHKlrYv6Js

Video is full Murph. If you did Saturday’s workout, do 1/2 Murph.

WOD Guidance & Goals:
PARTITION: A good strategy is to partition the pull ups, push ups and squats into 10 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.

FULL MURPH: 1 mile Run, 20 Rounds of 5/10/15, 1 mile run
*If you didn’t do Saturday’s workout, do full Murph

SCALE FOR PULL UPS: 5 bent over rows, ring rows or sit ups

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).

Categories: Travel/Home, WOD|Tags: , , , |39 Comments

WOD: Sun 05.24.2020 “Own It”

NEWS

SAT WOD Recording: Here

WOD

“Own It”
3-6-9-12-15
Wall Walk
Jumping Lunges
DB In and Out + Clean and Jerk
Side Plank Dips
*75 Double Unders between sets

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WOD Guidance & Goals:
With an ascending ladder by 3 reps, complete wall walks (or plank holds :30/:60/:90/2:00/2:30), jumping lunes (L+R=1), in and outs + clean and jerk (per side), and side bend dips (per side). Once you complete 3 reps of each movement do 75 double unders (or jumping jacks) before moving to the round of 6. 

Categories: Travel/Home, WOD|3 Comments

WOD: Sat 05.23.2020 “Suffer”

NEWS

FRI WOD Recording: Here
FRI Core + Mobility: Here

WOD

“Suffer”
100 Burpees
200 Sit Ups
300 Squats
*every 5 minutes run 400 meters

Courtesy of RCF1

Post Time to Comments.

httpv://www.youtube.com/watch?v=i0G5pOD_yEQ

WOD Guidance & Goals:
Start the workout with 100 burpees. Do not be conservative on your pace, get as many done as possible. At the 5 minute mark, no matter what rep you’re on, run 400 meters (2-ish minutes). When you return from your run, continue from where left off. Every 5 minutes you’ll run 400 meters until you complete your 300 squats. Target 25 minutes.

Categories: Travel/Home, WOD|Tags: , , , |24 Comments

WOD: Fri 05.22.2020 “Bad Habit”

NEWS

THU WOD Recording: Here

WOD

“Bad Habit”
AMRAP 15
Up Ladder by 3 Reps
3 Deadlifts
3 Handstand Push Ups
3 Box Jumps – step ups
6/6/6, 9/9/9, 12/12/12, etc

Post Rounds/Reps to Comments.

httpv://www.youtube.com/watch?v=x_nys9plIV8

WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell complete 3 deadlifts, then 3 handstand push ups (scale: from bench,box,chair, or inverted push ups, or push ups), then 3 box jumps or step ups. The next round do 6 reps of each movement. The next round 9 reps. Continue to add three reps every round until 15 minutes has expired. Target the round of 15.

Barbell: 185/135

ENDURANCE

1 hour hike with a backpack or vest 20#

BARBELL CLUB

1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday

Categories: Travel/Home, WOD|Tags: , , |29 Comments

WOD: Thu 05.21.2020 “House Work”

NEWS

WED WOD Recording: Here 
WED Core + Stretch: Here

WOD

“House Work”
5 Rounds
20 Bent Over Rows
20 Pistols
200 Meter Suitcase Carry

Post Time to Comments.

httpv://www.youtube.com/watch?v=H-XiluJS1bk

WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 20 bent over rows holding the dumbbell with both hands. You’ll then do 20 total pistols (scale: 1-legged squats to a box) alternating legs so you end up doing 10 per leg. For the suitcase carry, hold the dumbbell in your left hand by your side and shuffle out 100 meters. On the return, switch to your right hand. Target 15 minutes. 

Categories: Travel/Home, WOD|Tags: , , |18 Comments