Author: cfdavis

Strength

Power Snatch
1-1-1-1-1-1-1

Work up to a moderate power snatch. Increase the load in small increments and make sure that you are dropping under the bar during each repetition. As the load gets heavier your response should be to drop faster and deeper into a partial squat to catch the bar!

WOD

“Cindy”

AMRAP in 20 Minutes

5 Pull-Ups
10 Push-Ups
15 Squats

Off Ramp WOD

Half Cindy

AMRAP in 10 Minutes

5 Pull-Ups
10 Push-Ups
15 Squats

If you are just now starting at CrossFit Davis and are new to these movements consider cutting the time in half or cutting the volume in some way.  We’ve found that ramping up the volume over time is the best way to acclimate yourself to high intensity exercise!

Skill

EMOM for 10  Minutes

Max Effort set of Kipping Knees-To-Elbows

If you’ve been performing Toes-To-Bar for a while test out this essential CrossFit movement.  You should be able to hit a higher number than you would with TTB.  If you are still working on TTB, consider KTE the first part of the movement.  In an efficient TTB you are bringing your knees to your chest and then extending the knees to touch the bar with your feet.  This is also a great time to practice the kipping swing. Focus on closing the shoulder and bringing the knees up when your body is behind the pull-up bar. If you begin to tear or are working on strength do some kind of sit-up or keep the movement strict!

WOD

20 Power Cleans 135/95lbs
50 Double Unders
30 Push Jerks 135/95lbs
50 Double Unders
20 Power Cleans 135/95lbs

Most of us are going to have to break up the Push Jerks in some way but keep the weight light enough so that you can perform decent sized sets.  Whatever you do avoid hanging on to the bar so long that you hit failure!

Off Ramp WOD

2 Rounds for time

10 Power Cleans
50 Single Unders with 1 Double Under attempt every 25 reps
10 Push Jerks
50 Single Unders with 1 Double Under attempt every 25 reps
10 Power Cleans

Skill

3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold

Take as much rest as you need between movements.  If you are experienced scale up! Free standing handstands, parallettes, planche holds and so on.

WOD

3 Rounds For Time
30 Wall Ball Shots 20/14lbs 10/9′
200M Run
15 Deadlift 225/155lbs

Off Ramp WOD

3 Rounds For Time
30 Wall Ball Shots
200M Run
15 Deadlift

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30PM! WOD classes are at 4:45 and 6:30![/creativ_alertbox]

Strength

EMOM for 10 Minutes

Odd  Max set of Strict Pull-Ups
Even Max set of Plank Push-Ups

The reps are going to fall off fast but fight for as high of a number as you can during each round in 1 attempt.  As soon as you need to come down off the bar your set is over.  If you are on the band go hard but be sure you can come off the bar safely.

WOD

3 Rounds with 1 Minute on each station

Row For Calories
Double Dumbbell Thrusters 45/30lbs
Box Jump 24/20″
Kettlebell Snatches 24/16kg

Rest 1 Minute Between rounds

Off Ramp WOD

3 Rounds with 1 Minute on each station

Row For Calories
Goblet Squats
Step Ups
Kettlebell Snatches

Rest 1 Minute Between rounds

Strength

Hang Squat Clean

1-1-1-1-1-1-1

Start light and increase the load for each repetition. New lifters should focus on the keeping the shoulders forward during the setup and  catching the bar with the elbows up and in a full depth squat before standing up. You should only increase the weight if you are able to perform those basic mechanics.

WOD

75 Burpees for Time
10 Kettlebell Swings EMOM 24/16kg

This workout is a repeat!  We start with 10 swings and perform 10 more  every minute thereafter until 75 Burpees are completed.

Off Ramp WOD

5 Rounds for time

10 Burpees
10 Kettlebell Swings

WOD

3 Rounds For Time

10  Squat Snatch 135/95lbs
15 Toes-To-Bar
50 Double Unders

Off Ramp WOD

3 Rounds For Time

10 Power Snatch + Overhead Squat
15 Knee Tucks or Sit-ups
150 Single Unders With 1 Double under attempt every 50 Reps

WOD

10 Clean & Jerk 135/95lbs
200M Run
15 Clean & Jerk 135/95lbs
400M run
20 Clean & Jerk 135/95lbs
800M Run

Off Ramp WOD

10 Clean & Jerk
200M Run
10 Clean & Jerk
400M run
10 Clean & Jerk
800M Run

Strength

Power Clean 2-2-2-2-2-2-2

Start light and increase weight across each set.  Touch and Go if you can but not required. Either way work on getting two quick reps in succession.  As the load gets heavier and the reps go up you should be dropping lower into a  partial squat to receive the bar!

WOD

For time

30-21-12 Rep rounds of

See The Lights Sit-up 25/15lbs
Burpee Bar Hop
Deadlift 165/110lbs

Off Ramp WOD

For time

30-21-12 Rep rounds of

Abmat Sit-Up
Burpee
Deadlift

We could not be more excited to be sending a team to Regionals for the first time!! A few special shout outs to those who contributed scores to help our team get there: Alex (5 times) Ryan (4 times) Jeff (3 times) Drew (1 time) Matt (1 time) Elijah (1 time) Kaitlyn (5 times) Barb (3 times) Beth (4 times) Ann (1 time) Sophie (2 times) This is a celebration of our gym and the amazing community we have all built together! We could not have accomplished this without each and every one of you!! Congrats to our 2014 Regionals team! Alex, Ryan, Jeff, Drew, Kaitlyn, Barb, Beth and Ann!

Skill

4x400M Run with 1 run every 4 Minutes.

Don’t forget Running is a skill too! It can be easy to treat the run like it’s just time for recovery during a workout with other movements.  Use this time to focus on your form and try to complete each 400 as fast as possible. Use the remaining time to recover for your next 400.  Check out the CrossFit Journal for some great resources on running and pose form.

If you do not make the first 400 in 4 minutes skip the second one and perform the run on the third interval.

WOD

This one comes to us from crossfit.com and was the Workout Of The Day on 12/20/2012!

AMRAP in 20 Minutes of

5 Chest to Bar Pull-Ups
10 Wall Ball Shots 20/14lbs 10/9′
15 Kettlebell Swings 24/16kg

Off Ramp WOD

AMRAP in 20 Minutes of

5 Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

Strength

E2MOM for 14 Minutes

Max sustainable set of Handstand Push-Ups followed by a set of Double Unders.

Use no more than two abmats to scale the HSPU.  If you are still working on the overhead strength switch to pike or plank push-ups.  For the DU try to get about 25 -40 seconds worth of double under attempts in even if you are new to the movement. Experienced jumpers should go for an unbroken set of 30.

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Alternating Dumbbell Snatch 45/30lbs

Run 200M Between Rounds (workout starts with snatches)

Off Ramp WOD

AMRAP in 10 Minutes

14 Alternating Dumbbell Snatch
200M Run