Community Fitness Davis

Find your fittest self

Author: cfdavis

  • June 23, 2025

    Skill

    5 rounds, each for time:
    15/10 calories
    5 sandbag cleans

    Rest about 2 minutes between rounds

    This is a repeat of Kirsten, Jen, and Hannah’s Birthday skill work from Monday, June 2nd. Check your log to see if you recorded your times, and try to get a little quicker today if you can. Push hard on the machine, then try to get through the 5 cleans as quick as you can. Check your time when you start and finish, and record your slowest to SugarWOD.

    Workout of the Day

    AMRAP in 10 minutes:
    200 meter run
    20 box jumps
    20 push ups

    Scale the push ups to a slightly easier difficulty than usual today; you already got some tough work in on the skill, and if these are too tough you won’t be able to get far in the AMRAP. Be sure that you’re taking the skill work into account when you’re picking your pace for the rest of this workout.

    standard: 20/12 inches
    rx: 24/20 inches
    sport: 30/24 inches
    metcon: 5×1:20 on, 0:40 off

  • June 22, 2025

    Workout of the Day

    AMRAP in 20 minutes:
    500 meter run
    12 strict toes to bar
    1 minute plank hold

    We have a tough combination of core movements today; you’ll be transitioning directly from a big set of strict toes to bar to a plank hold, so feel free to break up both as much as needed to maintain good form and sustain the effort across the whole 20 minutes. Modify the range of motion of the toes to bar so that you can hit sets of 2 or 3 on average throughout the workout. It’s ok if it slows down a bit, but it should never grind to a halt.

    standard, rx, and sport: as written
    metcon: 5×3:00 on, 1:00 off

  • June 21, 2025

    Workout of the Day

    4 rounds, 4 minutes on, 2 minutes off:
    200 meter farmer’s carry (one kettlebell, one dumbbell)
    Then AMRAP in the remainder of the 4 minutes of:
    7 burpees
    10 goblet squats with your kettlebell

    Restart each of the AMRAP portions with the burpees every round. Record 4 sets of rounds and reps, and add them up at the end of the workout, chief-style.

    Do your best to hustle on the farmer’s carry buy-in on each 4 minute interval to buy yourself time for the AMRAP. You’ll likely have around 2 minutes to work on it every time, so move quickly on the burpees and squats without veering into a sprint pace.

    standard: 35/20 pound dumbbell, 16/12 kilogram kettlebell
    rx and sport: 50/35 pound dumbbell, 24/16 kilogram kettlebell
    metcon: 4×4:00 on, 2:00 off

  • June 20, 2025

    Skill

    7 rounds:
    One set of hard strict ring dips (target: 3-5)
    One set of easy push ups (target: 8-12)

    Rest 60-90 seconds

    Keep the difficulty of the ring dips the same as what you did two weeks ago, and try to get a few more push ups each round. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.

    Workout of the Day

    5 rounds:
    1 minute of power snatches
    1 minute of calories
    1 minute of rest

    Use a light barbell today; you should be able to hang on to touch-and-go sets of 5-10 snatches throughout the workout. Keep the tempo steady on the barbell, then push the pace on the machine. Add up all of your snatches and calories for one big number at the end of the workout.

    standard: 55/45
    rx: 75/55
    sport: 95/65
    metcon: 5×2:00 on, 1:00 off

  • June 19, 2025

    Skill

    7 rounds:
    One set of hard strict ring dips (target: 3-5)
    One set of easy push ups (target: 8-12)

    Rest 60-90 seconds

    Keep the difficulty of the ring dips the same as what you did two weeks ago, and try to get a few more push ups each round. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.

    Workout of the Day

    5 rounds:
    1 minute of power snatches
    1 minute of calories
    1 minute of rest

    Use a light barbell today; you should be able to hang on to touch-and-go sets of 5-10 snatches throughout the workout. Keep the tempo steady on the barbell, then push the pace on the machine. Add up all of your snatches and calories for one big number at the end of the workout.

    standard: 55/45
    rx: 75/55
    sport: 95/65
    metcon: 5×2:00 on, 1:00 off

  • June 18, 2025

    Skill

    Deadlift
    6 sets of 3 reps

    Targret about 70% of your max, or add 5-15 pounds from last week’s effort.

    Hold the same weight across the board on all 6 sets.

    Workout of the Day

    AMRAP in 10 minutes:
    20 Russian kettlebell swings
    50 drag rope single unders
    12 pull ups (strict or kipping)
    50 drag rope single unders

    Challenge yourself on the kettlebell swing weight; Russian swings are only to eye level, so take advantage of the shorter range of motion by bumping the weight up. Scale the pull ups so that you’re finishing the 12 reps in no more than about a minute each round.

    standard: 16/12 kg
    rx: 32/24 kg
    sport: 32/24 kg, chest to bar pull ups
    metcon: 5×1:30 on, 0:30 off

  • June 17, 2025

    Skill

    Every 45 seconds for 10 rounds:
    Squat snatch

    We’re practicing snatches on a shorter clock than our regular EMOM timer, so plan out your weight jumps ahead of time and have the plates on hand to quickly load between your reps. Do your best to stay on the clock, but feel free to get relatively heavy with it as long as your form doesn’t suffer and you don’t lag behind.

    Workout of the Day

    4 rounds for time:
    8 strict presses
    16 front rack lunges
    200 meter run

    16 minute time cap

    Make sure that you’re paying attention to the limiting factor when you choose your weight today. You’ll be using the same barbell for the strict press and the front rack lunge, so don’t load it so heavy that one of the movements grinds to a halt. Neither movement should ever take more than two sets to complete.

    standard: 65/45
    rx: 95/65
    sport: 115/85
    metcon: 4×2:30 on, 0:30 off

  • June 16, 2025

    Skill

    5 rounds, each for time:
    6 burpee box jump overs
    12/8 assault bike calories

    Rest about 2-3 minutes between rounds

    We’re practicing some hard sprints on the assault bike after a short burpee box jump over buy-in today. Work on staying efficient and quick on the burpee box jump over, and then hit each assault bike effort as hard and fast as you can. Record the slowest of your 5 rounds.

    Workout of the Day

    AMRAP in 8 minutes:
    25 crossovers
    5 hang squat cleans

    Load your bar to a heavy enough weight that you find it either challenging or impossible to go unbroken on every round across the 8 minutes. Scale the crossovers to a volume and difficulty that takes no more than 30 seconds to complete. If you pushed hard in the skill work and don’t have much left in the tank, then lighten up the weight and take it slower, focusing on quality of movement.

    standard: 95/65
    rx: 135/95
    sport: 155/105
    metcon: 4×1:45 on, 0:15 off

  • June 15, 2025

    Workout of the Day

    5 rounds, 3 minutes on, 1 minute off:
    12 deadlifts
    12 push ups

    At the start of each 3 minute interval, run 200 meters

    Scale the deadlift weight to one that lets you complete the 12 reps in no more than 2 or 3 quick sets. The push ups can be a bit more challenging, but they shouldn’t be so tough that you’re ever starting a round of 12 with singles. Restart on the deadlifts after the run in each of the 5 intervals, and add up all your rounds and your reps at the end, Chief-style.

    standard: 105/85
    rx: 155/105
    sport: 185/135
    metcon: 5×3:00 on, 1:00 off

  • June 14, 2025

    Workout of the Day

    3 rounds:
    4 minutes to run 400 meters, rest in the remainder
    4 minutes to complete 32/24 calories, rest in the remainder

    Record the slowest run, and the slowest effort on the clories

    Pick a run distance and a calorie amount that has you resting for at least as long as you’re working; these should be hard efforts, so we want to make sure that you’re getting enough recovery to push the pace.

    standard, rx, and sport: as written
    metcon: 6×2:00 on, 2:00 off