Find your fittest self
WOD
6 Rounds For Time
10 Hang Squat Clean & Jerk 135/95lbs
Run 200M
Spend some time working on the movement prior to the workout to find an appropriate weight. Even if you are doing single repetitions grip strength will be factor in this workout! If you aren’t using the “hook grip” now is the time to start!
Off Ramp WOD
3 Rounds for time
10 Hang Squat Clean & Jerk
Run 200M
Strength
E2MOM for 14 Minutes
2 Split Jerks
Working from the floor perform 7 rounds of 2 Split Jerks every 2 minutes. The load should be moderately heavy but light enough that you can bring the bar back down to your front rack position, reset and perform another repetition. Practice landing as deep as possible into your lunge and avoid pressing the bar. This is skill practice!
WOD
AMRAP in 10 Minutes
10 Toes-To-Bar
15 Box Jumps 24/20″
Off Ramp WOD
AMRAP in 10 Minutes
5 Strict Knees-To-Elbows, Strict Knee Tucks or 15 Sit-Ups
15 Box Jumps
Strength
EMOM for 10 Minutes
3 Overhead Squats
Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes. Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.
WOD
50 Wall Ball Shots 20/14lbs 10/9′
400M Run
30 Burpees
800M Run
30 Burpees
400M Run
50 Wall Ball Shots
Off Ramp WOD
25 Wall Ball Shots 20/14lbs 10/9′
400M Run
20 Burpees
800M Run
20 Burpees
400M Run
25 Wall Ball Shots
Strength
Deadlift
5-5-5-5-5
Work up to a moderately heavy weight and perform 5 sets of 5 repetitions. Experienced lifters should work the same weight across all 5 sets. If you are new to this movement start light and increase the load for each set and be sure to maintain your lumbar posture during the lift regardless of the weight on the bar.
WOD
AMRAP in 12 Minutes
6 Chest-To-Bar Pull-Ups
12 Alternating Dumbbell Snatch 45/30lbs
24 2-Count Mountain Climbers
Off Ramp WOD
6 Pull-Ups
12 Alternating Dumbbell Snatch
24 2-Count Mountain Climbers
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club during the 5:30PM Class. Group CrossFit classes are at 4:45PM and 6:30PM[/creativ_alertbox]
Skill
Tabata Sit-Ups
Tabata Plank Hold
WOD
A classic CrossFit workout and a CFD favorite. Score each cycle separately and don’t forget to pace yourself!
Max rounds in 3 minutes of:
3 Power Cleans 135/95lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
Off Ramp WOD
3-5 Cycles
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Strength
8 Sets for Max reps of
Strict Hollow Body Chin Ups
Use a supinated grip and maintain hollow body throughout each repetition with strict form. Perform these at bodyweight or with a band.
WOD
1-10 Hang Snatch 115/75lbs
30 Double Unders Before each round of snatches (start the workout with DU’s and end with 10 hang snatch)
Off Ramp WOD
1-10 Hang Snatch 115/75lbs
60 Single Unders Before each round of snatches (start the workout with SU’s and end with 10 hang snatch).
If you want to work on Double Unders make a Double Under attempt after every 30 Single Unders! You will never learn that skill by avoiding it!
We forgot to get a pic of everyone so this is small portion of the big group of amazing people that completed 14.5 yesterday! Thanks to everyone who helped us celebrate the end of the Open today! We are SO proud of all of you who challenged yourselves and went for it this year! CFD is such a special place because of all of you!
If you haven’t done 14.5 yet we will see you at 5pm today! If you want to come help judge or cheer we would love to have you! Send an email to kirsten@crossfitdavis.com if you can not make it at 5 today.
WOD
With a Partner
5 Rounds for Time
50 Kettlebell Swings 24/16kg
40 Medicine ball partner sit-ups 20/14lbs
200M Run
Swings will be done with one person working at a time. Alternate during the sit ups by tossing the ball back and forth until you get to 40 total (20 each). Run together and do not start your next round of swings until both partners are back from the run. Have fun!!
14.5 is going down today! We will start running people through this little gem at 11am! Please show up early for movement standards etc. Olympic Lifting is canceled for today to allow us extra time to get everyone through the workout. Make sure to plan to stay for the festivities after! BBQ and celebrating the end of the Open! Bring a dish or drinks to share! We will provide Meat and Beer! Can’t wait to see everyone! We are so proud of everyone for making it through a tough 5 weeks! Let’s finish out strong!
WOD
CrossFit Open Workout 14.5
For time
21-18-15-12-9-6-3
Thrusters 95/65lbs
Bar Facing Burpees
25 Minute time cap
Off Ramp WOD
WOD
CrossFit Open Workout 14.5
For time
21-15-9
Thrusters
Burpees
25 Minute time cap
A lot of firsts in this years Open! The first “for time” workout ever! We will be running Saturday’s Open workout a little differently than previous weeks. There will not be heats. Each judge will have a stop watch and you will sign up and go in order as people finish. This will get us done faster and no one will ever be working out alone! See you all Saturday!
Strength
1-1-1-1-1-1-1
Snatch
Find a max effort Snatch for the day. If you are new to weightlifting try not to resort to yanking the bar off of the ground and performing a power snatch. Ride the bar down into the bottom of your squat and increase the load only if you are successful.
WOD
AMRAP in 12 Minutes
10 Toe-To-Bar
10 Deadlift 225/155lbs
200M Run
Off Ramp WOD
AMRAP in 12 Minutes
10 Knees-To-Elbows, Knee Tucks or Sit-ups
10 Deadlift
200M Run
14.5 is going down this Saturday at CFD with our annual End of the Open BBQ after! Heats will start at 11! If you have a pop up or some chairs please bring them as we are expecting a little rain:) Beer and Meat will be provided, bring a dish or your drink of choice to share!
Strength
1-1-1-1-1-1-1
Clean & Jerk
Work up to a daily max for your Clean & Jerk. Start light and pay close attention to your technique even when the load is light. Every rep should look the same regardless of the weight!
WOD
For time
40-30-20-10
Kettlebell Swings 24/16kg
10-20-30-40
Wall Ball Shots 20/14lbs 10/9′
Off Ramp WOD
For time
40-30-20-10
Kettlebell Swings
10-20-30-40
Wall Ball Shots