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

WOD: Mon 06.03.2019 “After Midnight”

NEWS

  • BARBELL (Acton Only)
    • Saturday mornings starting 6/15 Barbell will now be at 8am between our regularly scheduled classes!
    • Wednesday nights starting 6/19 Greg will be coaching Barbell Club
  • SUMMER RNG
    • For our Wayland location, the last day of RNG for the summer will be Sunday 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
  • TEENS
    • There are no Teen classes for July and August. The last day of classes will be Thursday 6/27

WOD

“After Midnight”
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)
3 Rounds:
15 Deadlifts (155/105)
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans (155/105)

WOD Guidance & Goal:
If you were fresh, 5 cleans could be done unbroken. The deadlifts will feel light. Aim to complete each couplet between 4-7 minutes. 

Post Time to Comments. Compare scores HERE.

ENDURANCE

3 rounds
1k, 200m recovery

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WOD: Sat 06.01.2019 “Mr. Nice Guy”

NEWS

  • TODAY: Bring a Friend to the 7a or 9a classes!

WOD

“Mr. Nice Guy”
5 Rounds:
10 Alternating Dumbbell Snatches (50/35)
25′ Overhead Walking Lunges (50/35)
15 Box Jumps (24/20)
25′ Overhead Walking Lunges (50/35)
10 Toes to Bar

WOD Guidance & Goals:
Start with a steady/uncomfortable pace and maintain! Choose a weight for the dumbbells that you can cycle through 10 unbroken snatches and do a 25′ overhead lunge without placing the dumbbell down. Target 15 minutes. 

Post Time to Comments. Compare scores HERE.

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WOD: Fri 05.31.2019 “Sweet But Psycho”

NEWS

  • BRING A FRIEND DAY: TOMORROW, June 1st bring a friend to our 7a OR 9a classes. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.

WOD

“Sweet But Psycho”
10-9-8-7-6-5-4-3-2-1
Dumbbell Hang Clean + Jerk (50/35)
200 Meter Run

WOD Guidance & Goals:
Choose a weight for the dumbbells that you can do 5 clean and jerks unbroken. Break reps 10-7 into two sets and reps 6-1 do unbroken. Run 200 meters between each set. Target 17 minutes

Post Time to Comments.

ENDURANCE

Today’s wod

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WOD: Thu 05.30.2019 “La Boca”

NEWS

  • BRING A FRIEND DAY: Saturday, June 1st bring a friend to our 7a OR 9a classes. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.

WOD

“La Boca”
9-15-21
Front Squat (135/95)
Lateral Burpee Over the Bar

WOD Guidance & Goals:
The set of 9 front squats should be unbroken. For the set of 15, do at least 8 reps before placing the bar down. For the final set of 21 do 8/7/6. Choose a moderate pace for the burpees and push the last set of 21. Target 7 minutes. 

Post Time to Comments.

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WOD: Wed 05.29.2019 Snatch Complex + Row

NEWS

  • BRING A FRIEND DAY: Saturday, June 1st bring a friend to our 7a OR 9a classes. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.

WOD

Snatch Complex
Snatch Pull + Hang Snatch + Snatch (all squat)
5×3, ascending

Row
7 x 200 Meter
Rest 1 min between sets

WOD Guidance & Goals:
Start the snatch complex at 60% of your 1 rep max snatch and build by 5% each set. Row the 200’s :05 faster than your 2k PR pace. 

Post Weights and Intervals to Comments.

ENDURANCE

4 sets
100m fast, 200m easy, 300m moderate, rest :90

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BEAST COAST BARBELL: 5/27-6/1

First off congratulations to Candice, Ashley and Bryan for an amazing job this weekend. They did an incredible job representing our team and themselves. I was SO proud.

This week is test week for those who didn’t compete this past weekend. We will smash some old PRs this week!

Beast Coast Barbell: Test week/comp: athletes that competed at RWL this past weekend can rest this whole week (optional) or skip over to Thursday’s workout.

Tuesday:
A) Snatch : 1×1 @85 1×1@92 1×1@101-103%
B) Clean and Jerk: 1×1 @85 1×1@92 1×1@101-103%

Wednesday:
A) Snatch : 1×1 @85 1×1@92 1×1@101-103%
B) Clean and Jerk: 1×1 @85 1×1@92 1×1@101-103%

Thursday:
A) 5×1+2 Snatch+2 hang snatch @70-80%
B) build to heavy 5 rep snatch deadlift

Saturday: Acton:
A) 5×1+2 Snatch+2 hang snatch @70-80%
B) build to heavy 5 rep snatch deadlift

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WOD: Tue 05.28.2019 “I Don’t Care”

NEWS

  • BRING A FRIEND DAY: Saturday, June 1st bring a friend to our 7a OR 9a classes. Please have your buddy complete our online participation agreement (Wayland HERE. Acton HERE) before arriving.

WOD

“I Don’t Care”
3 Rounds of AMRAP 1 (i.e. fight gone bad style)
– Bike
– Deadlift (185/135)
– Sit Up
– Kettlebell Swing (53/35)
– Double Unders
Rest 1 Minute

WOD Guidance & Goals:
Do as many reps as possible in 1 minute at each station. Get 12+ cals on the bike. Choose a weight for the deadlifts that you can do for 5 in a row. Do one continuous set of sit ups. Choose a weight for the kettlebell swings you do for at least 20 reps in a row. Chip away at double unders, singles or attempts. You’ll keep a cumulative count throughout the rounds and will record your total reps. 

Post Total Reps to Comments.

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Hero WOD: Mon 05.27.2019 “Murph”

NEWS

  • TODAY:
    • Wayland – 7a and 9a
    • Acton – 9a
    • Plan for the class to be 1:15 hr.

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!

Post Time to Comments. Compare scores HERE.

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!

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WOD: Sat 05.25.2019 Back Squat + Freddy Krueger

NEWS

  • MEMORIAL DAY SCHEDULE:
    • Monday 5/27 – Wayland: 7a and 9a. Acton: 9

WOD

Back Squat
5×2, across

“Freddy Krueger”
21-15-9
Kettlebell Swings (70/53)
Burpees

WOD Guidance & Goal:
Coaches will help you work up to 90% of your 1 rep max back squat which you will do for all sets. For “Freddy” choose a weight for the kettlebell that you can do 21 swings unbroken. Target 3 minutes. This is fast and, if done right, will get gross.

Post Weight and Time to Comments. Compare scores HERE.

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