Workout of the Day (WODS)

WOD: Sun 06.02.2024 “She Calls Me Back”

NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet, roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

SUMMER TEENS PROGRAM

Starting Tuesday 6/25, Teens class is moving to TUESDAYS and THURSDAYS from 7:30-8:30AM!! Open gym is still available for adult members.

SUMMER SPIRIT FRIDAYS

Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones! The fun STARTS Friday 6/28, and with the theme Pride, to celebrate Pride Month. AND we have daybreak pride tanks (yes, mens tanks too!), and tshirts for order!!

Spirit Themes and Dates

Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt

Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club

Fri 8/16 – Version of Your Former Self

Fri 8/23 – Monochromatic Color Blocking

Fri 8/30 – Barbie

WOD

“She Calls Me Back”

METCON

5 Rounds
500/400 Meter Row
15 Wall Balls
150 Meter Farmer Carry

Weight: 20/14, 53/35

MASTERS

5 Rounds
500/400 Meter Row
15 Wall Balls
150 Meter Farmer Carry

Weight: 14/10, 35/26

MOVE

5 Rounds
375/300 Meter Row
10 Wall Balls
100 Meter Farmer Carry

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
Row the 500/400 meters in 2:00 or less, adjust your meters to meet the time domain. Choose a medball that you can move for 15 reps unbroken, and keep the wall balls unbroken for as long as possible. For the carry, pick up two kettlebells and shuffle them around the parking paces. Keep your ears over your shoulders, and abs braced to carry the load. The carry will take around :60. Target 20-22 minutes.

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NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet, roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

SUMMER TEENS PROGRAM

Starting Tuesday 6/25, Teens class is moving to TUESDAYS and THURSDAYS from 7:30-8:30AM!! Open gym is still available for adult members.

SUMMER SPIRIT FRIDAYS

Spirit Themes and Dates

Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt

Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club

Fri 8/16 – Version of Your Former Self

Fri 8/23 – Monochromatic Color Blocking

Fri 8/30 – Barbie

WOD

“Taking Control”

METCON

400 Meter Run
100 GTOH
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 45/25

MASTERS

400 Meter Run
100 GTOH
400 Meter Run
100 Tuck Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 25/15

MOVE

200 Meter Run
100 GTOH
200 Meter Run
100 Sit Ups
200 Meter Run
100 In+Outs
200 Meter Run
100 Superman Rocks
200 Meter Run
100 Russian Twists
200 Meter Run

Weight: 15/10

WOD GUIDANCE & GOALS
Start and end this beauty with a RUN! There is 12-15 minutes of running, and a few sprinkles of other movements in between. Use a plate for the ground-to-overhead, that you can cycle for 25 reps before having to take a break. Spend no more than 4 minutes on this station. The hollow rocks will take :90-2:00 as well as the superman rocks, and Russian twists (left is one, right is two.) The burpees will take the longest. Every 10-20 reps face a new direction to help you keep count and mentally stay focused. Spend no more than 10 minutes on the burpees. Target 35 minutes (40 min cap.)

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NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet, roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

SUMMER TEENS PROGRAM

Starting Tuesday 6/25, Teens class is moving to TUESDAYS and THURSDAYS from 7:30-8:30AM!! Open gym is still available for adult members.

SUMMER SPIRIT FRIDAYS

Spirit Themes and Dates

Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt

Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club

Fri 8/16 – Version of Your Former Self

Fri 8/23 – Monochromatic Color Blocking

Fri 8/30 – Barbie

WOD

“Best on Earth”

METCON

AMRAP 15
15/12 Cal Bike
15 Hang Squat Cleans
Rest 1 Minute

Weight: 115/75

MASTERS

AMRAP 15
12/9 Cal Bike
15 Hang Squat Cleans
Rest 1 Minute

Weight: 75/55

MOVE

AMRAP 15
9/6 Cal Bike
10 Hang Squat Cleans
Rest 1 Minute

Weight: 55/35

WOD GUIDANCE & GOALS
Yup, that’s what this workout is going to feel like, the best on earth! Complete the 15/12 calorie bike in around :60, then complete the hang squat cleans in around :60 as well. Purposefully break the hang squat cleans into sets of 10 and 5 or 6,5, and 4 reps. After every round you get one minute of rest! Target 4+ rounds

Post Rounds to Comments. Compare Scores HERE.

Categories: WOD|15 Comments

NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet, roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

SUMMER TEENS PROGRAM

Starting Tuesday 6/25, Teens class is moving to Tuesdays and Thursdays from 7:30-8:30AM!! Open gym is still available for adult members.

SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones! The fun STARTS Friday 6/28, and with the theme Pride, to celebrate Pride Month. AND we have daybreak pride tanks (yes, mens tanks too!), and tshirts for order!!

Spirit Themes and Dates

Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt

Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club

Fri 8/16 – Version of Your Former Self

Fri 8/23 – Monochromatic Color Blocking

Fri 8/30 – Barbie

WOD

“Hey Driver”

METCON

AMRAP 12
Up Ladder
5-10-15-20… Russian KB Swings
10-20-30-40… Double Unders

Weight: 70/53

MASTERS

AMRAP 12
Up Ladder
5-10-15-20… Russian KB Swings
3-6-9-12… Attempts

Weight: 53/35

MOVE

AMRAP 12
Up Ladder
5-10-15-20… Russian KB Swings
10-20-30-40… Single Unders

Weight: 35/26

WOD GUIDANCE & GOALS
For twelve minutes, increase your eye-height kettlebell swings by five reps every round and your double unders by 10 reps. How far can you get?! To manage your breath and grip, purposefully start breaking the kb swings in the round of 20, and dubs in the round of 60. Target the round of 40/80.

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NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet, roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

SUMMER TEENS PROGRAM

Starting Tuesday 6/25, Teens class is moving to TUESDAYS and THURSDAYS from 7:30-8:30AM!! Open gym is still available for adult members.

SUMMER SPIRIT FRIDAYS

Spirit Themes and Dates

Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt

Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club

Fri 8/16 – Version of Your Former Self

Fri 8/23 – Monochromatic Color Blocking

Fri 8/30 – Barbie

WOD

“You Had Some Help”

METCON

6 Rounds
18/15 Cal Row
15 Toes to Bar
100 Meter OH Carry

Weight: 53/35

MASTERS

6 Rounds
15/12 Cal Row
15 Knee Ups
100 Meter OH Carry

Weight: 35/26

MOVE

6 Rounds
12/9 Cal Row
12 V-Ups
100 Meter OH Carry

Weight: 26/18

WOD GUIDANCE & GOALS
PUSH the row to complete the calories in about :60. Do the toes to bar in sets of 10/5 or 6/5/4, with small breaks between sets to shake out your grip. Spend no more than a minute at the rig before moving to the carry. For the overhead carry, keep the kettlebell stacked over your shoulder, hip and feet, while maintaining a locked out elbow and bicep by your ear. Walk the kb overhead on one side for 50 meters, and switch sides on the return. Target 18 minutes.

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WOD

METCON

FOR RPMS
Bike Sprints
2 x (8x :15on/:15off)

STRENGTH
Power Cleans
5-3-3-2

WOD GUIDANCE & GOALS
Week 4 of 6, bike sprints! The target rpms for today’s interval will be the same as the :15/:15 you did last week. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval. Record both rpm averages.

For the power cleans, coaches will take you through a progression to help you with the mechanics/technique. You’ll then build to a 7/10 effort for the set of five reps. The reps must be touch and go, and unbroken. You’ll then add a little more weight, only if your mechanics are spot on, and do set of three. Take 2 minutes between lifts. Your end weight should feel like a 9/10 effort for the two reps. Record your weights.

Post RPMs + Weights to Comments. Compare Scores HERE and HERE

Categories: WOD|14 Comments

NEWS

Memorial Day Murph: TODAY Monday, May 27th at 8:30a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to honor the sacrifices of those who served in the armed forces.

WOD

“Murph”

METCON

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!

Operation Red Wings

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) 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.

C) 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!

Post Time to Comments. Compare Scores HERE.

Categories: WOD|5 Comments

NEWS

Memorial Day Murph: TOMORROW Monday, May 27th at 8:30a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to honor the sacrifices of those who served in the armed forces.

WOD

“Vagabond”

METCON

AMRAP 20
50 Single Unders
10 Burpees
10 V-Ups
10 Russian KB Swings

Weight: 70/53

MASTERS

AMRAP 20
50 Single Unders
10 Burpees
10 Tuck-Ups
10 Russian KB Swings

Weight: 53/35

MOVE

AMRAP 20
50 Single Unders
10 In + Outs
10 Sit-Ups
10 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
This is a great shake out/easy-does-it workout before “Murph” tomorrow. Short, simple, and ALL the rounds! Yes, you read that right, it says SINGLE UNDERS. Complete 50 in about :30, followed by 10 burpees that will take around 40-:60. The v-ups and eye-height kb swings will take less than :60 together. Target 10-12 rounds.

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NEWS

Memorial Day Murph: Monday, May 27th at 8:30a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to honor the sacrifices of those who served in the armed forces.

WOD

“A Bar Song”

METCON

5 Rounds
400 Meter Run

10 Clean + Jerks

Weight: 185/125

MASTERS

5 Rounds
400 Meter Run

10 Clean + Jerks

Weight: 155/105

MOVE

5 Rounds
300 Meter Run

10 Clean + Jerks

Weight: 95/65

WOD GUIDANCE & GOALS
Do not underestimate the number ten. It looks so friendly like it’s no big deal. Well, news flash, it’s a HUGE deal at THAT weight! Each rep should be done as a single, and take anywhere between :90-2:00 to complete. The RUN should feel like the REST. Ya pickin’ up what I’m puttin’ down?! As always, FORM over weight, so if your reps start to look/feel ugly, please take weight off or slow down. Target 20 minutes.

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NEWS

Memorial Day Murph: Monday, May 27th at 8:30a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to honor the sacrifices of those who served in the armed forces.

WOD

“Looking For Trouble”

METCON

In teams of 3 complete
7500 Meter Row
1 – 250/200 Meters
2 – Plank Hold
3 – Rest

WOD GUIDANCE & GOALS
Teams!! Here’s how this is going to work… whoever is on the rower, is the timekeeper. Partner one will row 250 or 200 meters, while partner two planks, and partner three rests. Once partner one is done with their interval, partner two moves to a rest, partner three moves to the row and partner one starts a plank. Record the total time to complete 7500 meters. FAST transitions! Target 30-35 minutes.

Post Time to Comments. Compare Scores HERE.

Categories: WOD|4 Comments

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