WOD: Sat 05.30.2020 “Amarula Sun”
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
Post Time to Comments.
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
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
Post Reps to Comments.
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)
WOD: Thu 05.28.2020 “Yikes”
WOD
“Yikes”
50-40-30-20-10
Kettlebell Swings
Alternating V-Ups
Superman Rocks
Post Time to Comments.
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.
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
Post Weights to Comments.
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.
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
Post Time to Comments.
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
WOD: Mon 05.25.2020 Half “Murph”
WOD
Half “Murph”
800 Meter Run
50 Pull Ups
100 Push Ups
150 Squats
800 Meter Run
Post Time to Comments.
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!
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
Post Intervals to Comments.
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.
WOD: Sat 05.23.2020 “Suffer”
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.
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
WOD: Thu 05.21.2020 “House Work”
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.