Find your fittest self
Strength
EMOM for 10 Minutes
Odd Max Set of Strict Pull-Ups
Even Sustainable Set of Pistols
The pull-ups 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
21-15-9
Power Clean 155/105lbs
Box Jump 30/24″
Off Ramp WOD
21-15-9
Power Clean
Box Jump
Strength
3×1 Jerk ~ 85%
Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time. New lifters should work up to a moderately challenging weight making 3 lifts at each increment. Worry about technique now, PR’s later.
WOD
3 Rounds for reps with 1 Minute on each station.
Row for Calories
Wall Ball 20/14lbs
Kettlebell Snatch 24/16kg
Rest
Off Ramp WOD
Work the same movements under an appropriate load and remember to pace yourself! If you are still working on the squat mechanics do light goblet squats to a target instead of Wall Ball shots.
Strength
Deadlift 3×3 ~ 85%
Work up to about 85% of your 1RM and make perform 3 sets of 3 at that weight. If you are new to lifting start light and work up to a moderately heavy set of 3. Make small increases in weight and focus on perfect technique as the weight gets heavy rather than total #’s lifted.
WOD
AMRAP in 12 Minutes of
3,6,9,12,15,18…
Double Dumbbell Ground-To- Shoulder 40/30lbs
Burpee
Off Ramp WOD
AMRAP in 12 Minutes of
3,6,9,12,15,18…
Light Double Dumbbell Hang Power Clean
Burpee
Keep the weight light and only perform the ground to shoulder movement if you can keep your back flat for the entire range of motion. Bring the dumbbells down to the knees or lower if you are able to do it without compromising your back.
SacTown Throwdown 2014 is in the books! It was a great day for CrossFit Davis with many PR’s, Surprises and Bear Crawls for those who participated.
WOD
CrossFit Open 12.3
AMRAP in 18 Minutes of
15 Box Jump 24/20″
12 Push Press 115/75lbs
9 Toes To Bar
Scaling
Choose a box jump height you can safely perform plyometric box jumps or switch to step ups. Use a push press weight that you could do 12 perfect reps with easily while fresh. For T2B work on a sit-up progression!
[creativ_alertbox icon=”” colour=”red” custom_colour=””]We have three teams competing today at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free! Food and arena entrance info is here. Click here for Heat Times if you are coming out to cheer us on.[/creativ_alertbox]
For those of you that are coming in today we will be open for normal hours. Our WOD classes will be dedicated to weightlifting and led by Coach Elliot! Come in and work on the Olympic lifts!
WOD
1RM Snatch
then hit 3 singles at 85%
1RM Clean & Jerk,
then hit 3 singles at 85%
1RM Front Squat
then 3×3 at 80%.
Off Ramp WOD
If you are new to the lifts start light and do 5 x 3 for Snatch and Front Squat, then 5 x 2 for Clean & Jerk.
SacTown Throwdown is tomorrow! Please come to the Sleep Train arena to cheer on your fellow CrossFit Davis members if you are available!
We will be open tomorrow during the usual hours and focusing on the Olympic lifts with Coach Elliot leading the way!
Strength
1RM Turkish Get-Up
WOD
AMRAP in 15 Minutes
30 Double Unders
25 Wall Ball Shots 20/14lbs
200M Run
Off Ramp WOD
5 Rounds – 15 Minute Cap
60 Single Unders with 1 Double Under attempt every 30
10 Wall Ball Shots
200M Run
[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget we have three teams competing this Saturday at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free. [/creativ_alertbox]
Strength
E2MOM for 12 Minutes
3 Squat Snatch ~ 60-65%
Work up to around 60-65% of your 1RM and perform 3 Squat Snatches every other minute for 6 rounds. New lifters should stay light and work on the complex Power Snatch+Overhead Squat. Try to ride the bar down into the bottom of the squat.
WOD
For time
Off Ramp WOD
3 Rounds for Time
10 Pull-Ups
20 Bodyweight Lunges
Skill
3x through each. Rest as needed between attempts
5x Skin The Cat
Accumulate 30 Seconds in an L-Sit
Skin the Cats can be scaled into Knees to Elbows on the high rings or bar along with roll-outs from the knees on the low rings or a barbell.
L-Sits can be performed from the hang, support or scaled down to knee tucks. Have fun and challenge yourself!
WOD
AMRAP in 20 Minutes
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run
Off Ramp WOD
3 Rounds for time with a 15 minute time cap
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run
Focus keeping the intensity up and using perfect form during the deadlifts AND during the run!
Remember it’s Tuesday! The 5:30PM class is dedicated to Barbell Club! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!
Skill
“Death By Pull-Ups”
With a continuously running clock perform:
1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
…
Continuing this for as long as you are able. Use your best Kip or do banded pull-ups. Pull-ups do not have to be unbroken.
WOD
AMRAP in 10 Minutes
10 Thrusters 95/65lbs
15 Box Jumps 24/20″
Off Ramp WOD
AMRAP in 10 Minutes
10 Thrusters 95/65lbs
15 Box Jumps 24/20″
Off Ramp WOD
AMRAP in 10 Minutes
10 Goblet Squats 24/16kg
15 Box Jumps
Strength
E2MOM for 14 Minutes
3x Hang Power Clean ~ 70-75%
Work up to around 70-75% of your 1RM Clean and then perform 7 rounds of 3 consecutive Hang Power Cleans. New lifters should keep the load light and use this time to work on your setup and finish position during the HPC. Keep your shoulders in front of the bar when it is at your knees and finish with your elbows up.
WOD
5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings 24/16kg
15 Push-Ups
Off Ramp WOD
3-5 Rounds for time
30 Sit-Ups
20 Kettlebell Swings
15 Push-Ups