NEWS

  • Mobility May: Take 5 minutes a day to work on your flexibility! Dawn has specifically curated 5 minute stretching videos based on Daybreak’s workout of the day. The access the videos, see our instagram account @daybreakcrossfit
  • 2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
  • Memorial Day Murph: Monday, May 28th at 7:30a and 9a
    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 remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Rough Seas”

METCON

5 x on the 4 minute:
15 Push Ups
35 Double Unders
15 Pull Ups
35 Double Unders

MASTERS

5 x on the 4 minute:
10 Push Ups
12 Attempts
10 Pull Ups
12 Attempts

MOVE

5 x on the 4 minute:
10 Bench Push Ups
50 Single Unders
10 Ring Rows
50 Single Unders

WOD GUIDANCE & GOALS
It’s time to race the clock and earn your rest! At the start of every four minutes, motor through 15 push ups, big sets of double unders, and 6/5/4 or 10/5 pull ups. Each interval will take around 1:30-2:00 to complete, depending on your proficiency with these movements. If you know the intervals will take longer, first scale the number of reps (10 push/pull and/or 15 dubs), then scale the movements themselves (box/bench push, ring rows, single unders.) Record your intervals.

Post Intervals to Comments.