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

WOD: Mon 06.04.2018 “Stopping Us”

NEWS

  • INTERNAL COMP+ SOCIAL: This Sat 6/9 from 1-3pm. Sign up at front desk by Wed 6/6. There will be ONE class at 7a.

WOD

“Stopping Us”
20-15-10-15-20
Box Jumps (24/20)
Alternating Dumbbell Snatches (50/35)
Burpees

WOD Guidance & Goal: Aim to complete this workout in 15 minutes. Find a steady pace from the start and stick with it. 

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ENDURANCE

5 sets (3 min easy/3min moderate) 1 min rest

BARBELL CLUB

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WOD: Sat 06.03.2018 “Jacked Up Jackie”

WOD

“Jacked Up Jackie”
With a Partner
1k Row
50 Thrusters (45/35)
30 Pull Ups
750 Meter Row
35 Thrusters (95/65)
20 Strict Pull Ups
500m Row
20 Thrusters (135/95)
10 Bar Muscle Ups

WOD Guidance & Goal: On ALL of the movements, as soon as one partner slows down, hand off reps to the next partner. Keep reps, sets and transitions fast!

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WOD: Fri 06.01.2018 “Parallel Lines”

NEWS

TODAY: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.

WOD

“Parallel Lines”
21-15-9 Cleans (155/105)
63-45-27 Double Unders

WOD Guidance & Goal: You should choose a weight that allows you to stay with sets of at least 6 or 7… that is, don’t break up each round more than two or three times. Work your doubles hard today and get back on that bar!

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ENDURANCE

6x800m
rest 2 minutes between sets

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WOD: Thu 05.31.2018 “No Excuses”

NEWS

TOMORROW: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.

WOD

Front Rack Lunges
5×3, across

“No Excuses”
5 Rounds
15 Russian Kettlebell Swings (70/53)
10 Kettlebell Lunges (70/53)

WOD Guidance & Goal: Go HEAVY on the front rack lunges. For the kettlebell swings and lunges, choose a weight you can go unbroken for at least the first two rounds. This is a short workout, aim to finish around 5 minutes.

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BARBELL CLUB

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WOD: Wed 05.30.2018 “Woke Up Like This”

NEWS

THIS FRIDAY: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.

WOD

“Woke Up Like This”
4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch (50/35)
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch (50/35)
15/12 Calorie Bike
Rest 3 Minutes

WOD Guidance & Goal: For the dumbbell snatch, you must be able to do 10 consecutive reps with your non-dominant arm. Aim to complete each round between 3:30-5 min.

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ENDURANCE

3 sets (4x200m)
:75 sec rest between reps
3 minutes between rounds

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WOD: Tue 05.29.2018 “Christine”

WOD

“Christine”
3 Rounds
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)

WOD Guidance & Goal: For the deadlifts, choose a weight that you can do the first set unbroken. If your bodyweight isn’t the right option choose a percentage of your bodyweight if bodyweight. Aim to complete this workout under 15 minutes.  

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Categories: WOD|36 Comments

Hero WOD: Mon 05.28.2018 “Murph”

NEWS

TODAY: There are only TWO classes. 7a and 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!

WOD Guidance & Goal: xIf you’ve been doing CrossFit 6 months or less, you will do half the reps and 800m instead of the mile. You can partition the pull ups, push ups and squats into 20 rounds of 5 pull ups, 10 push ups and 15 squats. If you’ve done “Murph” before and your time is under 40 minutes, you may wear a vest.

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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: WOD|37 Comments

WOD: Sat 05.26.2018 “Erase Your Social”

NEWS

MEMORIAL DAY WEEKEND SCHEDULE
TOMORROW 5/27 – NO RNG. We’re closed!
MONDAY 5/28 – TWO classes ONLY! 7a and 9a

WOD

“Erase Your Social”
With a partner
3 Rounds:
60 Calorie Bike
60 Dumbbell Snatches (50/35)
10 Legless Rope Climbs

WOD Guidance & Goal: Move quickly. Once your pace starts slowing down on the bike or the snatches, switch off with your partner. Rope climbs, do singles. 

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Categories: WOD|13 Comments