Hero WOD: Mon 02.24.2020 “Hotshot 19”
WOD
“Hotshot 19”
6 Rounds
30 Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400 Meter Run
Post Time to Comments.
WOD Guidance & Goals:
Head down and grind away. Thirty squats will take :60-:75. Choose a weight for the power cleans you can do in sets of 5 during the workout. Cleans will take :60-:75. Pull ups ( to scale use a band or do ring rows) will take :30-:60, and the 400 meters is your rest 2 (ish) minutes. Target 36 minutes.
About Hotshot 19:
Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history. In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
ENDURANCE
3 x 1 mile, rest 4 min
BARBELL CLUB
Courtesy of Burgener Strength
10 rounds (20 minutes) – EMOM, complete
1x snatch + 2x overhead squat (work up to a max for the day)
WOD: Sat 02.22.2020 “Picture Perfect”
WOD
“Picture Perfect”
With a partner
100 Medball Cleans (20/14)
100/80 Calorie Bike
100 Burpees
100/80 Calorie Row
WOD Guidance & Goals:
You and your partner, break reps/cals anyway you’d like! Target 28 minutes.
Post Time to Comments.
BARBELL CLUB
Gwen
15-12-9
unbroken clean and jerks
*rest as much as needed
**increase weight every set
WOD: Fri 02.21.2020 “Happy Now”
WOD
“Happy Now”
2 Rounds
10 Hang Cleans (135/95)
3 Muscle Ups
2 Rounds
8 Hang Cleans (165/115)
3 Muscle Ups
2 Rounds
6 Hang Cleans (185/135)
3 Muscle Ups
WOD Guidance & Goal:
This is going to get grippy! To manage grip, do cleans in two sets (half and half or negative split). The clean weight you choose for each couplet should feel moderately heavy (5 in a row), moderate/heavy (4 in a row), and heavy (3 in a row). Muscle ups are on the rings. Choose bar muscle ups, banded bar muscle ups, strict pull ups + dips or ring transitions as a scaling option.
Post Time to Comments. Compare scores HERE.
ENDURANCE
7 rounds
2 min hard, 1 min moderate, 1 min walk
BARBELL CLUB
Courtesy of Burgener Strength
“The Bear”: 5 rounds – Without stopping or dropping the bar, complete the following sequence, seven times:
-1x power clean
-1x front squat
-1x push press
-1x back squat
-1x rack push press
*You can combine the movements into a squat clean + thruster + back squat + back rack thruster. After each round, rest as needed and increase the weight on the bar
WOD: Thu 02.20.2020 “How to Sleep”
WOD
“How to Sleep”
5 Rounds
150 Single Unders
20 Lunges (53/35)
20 Meter Handstand Walk
WOD Guidance & Goals: Yes, you read that right. Single unders!! Followed by 20 lunges (10 per side) with a kettlebell in the front rack position. Use a weight you can hold for 10 lunges before having to rest. Handstand walk, chip away at 20 meters or scale by doing 10m, 5 wall walks or 30 shoulder taps (15 per side). Target 15-20 minutes.
Post Time to Comments.
WOD: Wed 02.19.2020 Sumo Deadlift + Row
WOD
Sumo Deadlift
5×5, across
Row
3 x 500 Meters
Rest 2 Minutes
WOD Guidance & Goals:
Coaches will help you work up to 75% of your 1 rep max for the sumo deadlift working sets. You’ll then row 500 meters as fast as possible and take a two minute rest between sets.
Post Weight and Times to Comments.
ENDURANCE
5 x 500m row, 2 min rest
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 75%x 4 reps, 80%x4x3 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x5x2 sets.
CHALK TALK: Recording Your Score
Okay… let’s get it out there. We want you to record your score. On the whiteboard. On the website. Maybe even on your phone.
“But Rap, I’m a fitness ninja. I get in. I get out… never to be seen nor heard… and no one will notice.”
Well… we don’t believe you. CrossFit has done wonders for social fitness by creating an environment where all ages, all abilities, all shapes, all sizes can workout next to one another and — yes, here it comes — COMPETE. There. I said it. Competing is such a powerful, motivating attribute of fitness and it’s what keeps many, if not all, of you coming back for more.
“But I don’t want to be a CrossFit Games athlete. I’m a suburbanite don’t you know. Competing is not my ‘thing’ “
Um, yeah. That’s not our thing either. While we love the “sport” of fitness, i.e. CrossFit Games, that’s not why we’re here, nor why we founded Daybreak.
Rather, when we opened our doors over seven years ago, our goal was to tone it down, make it even more accessible, and create an environment where our clients feel they belong.
The beauty in what we do, and in what we take a lot of pride, is our ability to modify workouts to each and every one of you… so you can attain that relative intensity and physiological stimulus that is soooooo effective in maintaining your health and wellness. It’s not about RX-ing or “winning”.
“Okay… you get me. So why should I care about writing my score down, I’m not interested in competing.”
There it is. The question. Why should you RECORD YOUR SCORE if you’re not competing? Let’s be honest… if you’re a member of Daybreak… you’re competing. That doesn’t mean you’re trying to out-run, out-squat, or out-fitness your buddy next to you (although for some it is — and that’s okay)… but for many, it means you’re making yourself a little bit uncomfortable, pushing yourself a little more than you’d like, pursuing a little bit of that “better” you’ve come to expect from the effort you’re putting into the workout. In other words, you’re competing against your yesterday self.
Recording our scores on the WHITEBOARD creates a sense of community, a weekly diary of folks who’ve thrown down and suffered those brutal WODs either next to you, before you, or after you.
It can also give you a little bit of motivation on one of those “yuck” days where you just need a little kick in the arse.
Recording our scores on the WEBSITE creates a digital journal that you get to revisit each time we do that workout again. While CrossFit thrives on variety, we also like to measure our progress. Writing your workout score on the website helps us measure our progress… Are we getting fitter? Did we move faster? Did we lift heavier? Did we feel better?
“Yeah, okay, but sometimes I have an off day and don’t want to post it. How do I account for that?”
Look, we ALL have our off days. We ALL have been a little sore from the prior day’s workout. We know you’ll have great days and not-so-great days. And you know what… that’s okay. We’re not looking for a visit to excuse-ville of why you didn’t PR, but there’s no shame in stating you just didn’t have it that day.
To help get you on your “recording” way, we’ve broken down the recipe to a successful website post. Go ahead, give it a try!
WOD: Tue 02.18.2020 “Second Emotion”
NEWS
- Wayland: No Teens
WOD
“Second Emotion”
AMRAP 20
5 Power Snatch (115/75)
7 Toes to Bar
9 Box Jumps (24″)
WOD Guidance & Goals:
Do not go out HOT on this workout! Steady and on the line of uncomfortable is the pace you want to maintain for 20 minutes. Choose a weight for power snatches that you can do for 5 reps unbroken throughout the workout. Toes to bar do in one consecutive set as long as possible then break into 4/3 reps. Box jumps, slow cycle time to manage your breath and get ready for the next round. Target 7 rounds.
Post Rounds to Comments.
BARBELL CLUB
1: Block snatch: 10 rounds- Every 2 minutes, compete:
3x squat snatch from launch position. Work up to a max triple for the day.
2: 5 rounds (10 minutes) – EMOM, complete
5x snatch push press (work up to a max set of 5 in the 5 sets)
10-15m seated sled pull (AHAP)
WOD: Mon 02.17.2020 “Summertime Magic”
WOD
“Summertime Magic”
3 Rounds:
300 Meter Run
10 Front Squats (165/115)
Rest 5 Minutes
3 Rounds
20 Thrusters (95/65)
20 Push Ups
WOD Guidance & Goal:
Fast and moderately heavy (5 consecutive) front squats. Then fast and light (20 unbroken) thrusters. Target 6-8 minutes for each couplet.
Post Times to Comments. Compare scores HERE.
ENDURANCE
4x600m, rest :60
BARBELL CLUB
1) Back squat: 70%x 6 reps, 80%x 6 reps, 90%x 3 reps, 95%x 2 reps.
*Rest 10 minutes, then:
2) Front squat: 65%x 5 reps, 70%x 4 reps, 80%x 4 reps, 80%x 4 reps.
