Month: February 2018

WOD

AMRAP in 20 Minutes

5 Power Snatch 115/85 lb
100M Run
30 Double Unders

Workout notes

Today’s workout is a long duration triplet with two very difficult movements.  We have a moderately loaded power snatch and a set of 30 double unders every round.  Advanced athletes can try to perform the snatches in sets of 5 using the 100M run as a little bit of recovery prior to knocking out the double unders. If you are still working mastering double unders, scale the volume to a number of reps you can achieve in about 45-60 seconds.

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Please note

Reminder that tonight we will be holding one evening class at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! The workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Don’t forget! Tomorrow we are canceling all of our evening classes and will have one big fun class at 5:30 to celebrate the new baby coming soon for Coach Corey and his wife Katie! Show up at 5:00 to allow for warm-up etc and the workout will begin at 5:30! If you want to get the workout done in an earlier class just join us for celebratory food and drinks afterwards! Would love to see all of you there! And don’t forget a package of diapers for parents to be to have your name entered in a raffle for a prize! #crossfitdavis #babyschmidt #deadliftsanddiapers #babiesandburpees #community

A post shared by CrossFit Davis (@crossfitdavis) on Feb 1, 2018 at 8:55am PST

Skill

Tabata knees to elbows

For today’s skill work we’ll be attempting knees to elbows using the Tabata timer.  We’ll have 8 total rounds of 20 seconds on and 10 seconds off.  For most athletes that will mean trying to perform one set during every round.  We often have skill work like this on the minute timer so this should be quite a challenge as you will have two attempts every minute.  If you are new to kipping swings practice alternating between arch and hollow while hanging from the bar and eventually work on driving your knees up to your elbows.

WOD

10 Rounds of
30 Seconds deadlifts 225/155 lb
30 Seconds rest
30 Seconds burpees
30 Seconds rest

Workout notes

Today’s workout is an interval style workout with thirty seconds of work at two stations.  The total workout time is twenty minutes so even though we have short bursts of work remember that when are choosing your load for the deadlifts.  The potential is here for a large number of repetitions so limit the total volume and go easy early if you are new to CrossFit or either movement.[/vc_column_text][/vc_column][/vc_row]