Find your fittest self
WOD
10 Pull-Ups
10 Box Jump 24/20″
10 Kettlebell Snatch 24/16kg
200M Run
20 Pull-Ups
20 Box Jump 24/20″
20 Kettlebell Snatch 24/16kg
400M Run
30 Pull-Ups
30 Box Jump 24/20″
30 Kettlebell Snatch 24/16kg
800M Run
(If 60 Pull-Ups sounds like too much, scale down by cutting the Pull-Up set in half for each round)
Off Ramp WOD
3 Rounds of
10 Pull-Ups
10 Box Jump
10 Kettlebell Snatch
400M Run
Strength
3×2 Push Press. Work up to to a 1RM following your work sets if you have time and are able. New lifters follow the usual protocol, start with and empty bar and move up in small increments. Perform 2-3 reps at each weight.
WOD
40-30-20-10
Wall Ball Shots 20/14lbs
Sit-Ups
Off Ramp WOD
5 Rounds of
15 Wall Ball Shots
15 Sit-Ups
Strength
E2MOM For 16 Minutes
3 Power Snatch
If you’ve seen this one before try to add a few pounds from last time if it went well. Start with about 60-65% of your 1RM if you are not sure where to start. New lifters should start light and work on technique. Move up when your mechanics are sound.
WOD
21-15-9-9-15-21 of
Kettlebell Swings 32/24kg
30 Double Unders after each round.
Off Ramp WOD
21-15-9-9-15-21 of
Kettlebell Swings
5 Double Unders or 60 Single Unders after each round
Work on double unders if you can! They are difficult but you just can’t get the same conditioning effect out of single unders.
EMOM for 10 Minutes
Odd: Max set of sustainable Strict Pull-Ups
Even: Max set of sustainable Strict Push-Ups
Work on a number that you can maintain through 5 rounds of each. Keep the number as high as you can without bombing out. Work using as little help as possible (band, kip or otherwise). We’ve done a longer version of this in the past. Go for higher numbers this time if you’ve seen it before.
WOD
3 Rounds for time
400M Run
10 Squat Cleans 135/95lbs
10 Push Press 135/95lbs
Off Ramp WOD
3 Rounds for time
400M Run
10 Air Squats or Goblet Squats
10 Push Press
If you’ve mastered the bodyweight and/or weighted squat move on to squat cleans. Start with a power clean and work on riding the bar down into a full depth squat.
Strength
Deadlift 3×3 ~ 85%
If you have seen this workout before try to add a few pounds from last time. If you are new to powerlifting , start with a light weight and work up to a moderately heavy load. Increase the load only if your mechanics are sound.
WOD
AMRAP in 8 Minutes of
10 Overhead Walking Lunge Steps 45/25lbs
10 Burpee Jump to Plate 45/25lbs
Off Ramp WOD
AMRAP in 8 Minutes of
10 Overhead Walking Lunges
10 Burpees
Regular hours today! Today we honor our Veterans for their service. Thank you to all CFD members who have served or are serving in our armed forces. We appreciate all that you do!
WOD
“Wittman”
Seven rounds for time of:
15 Kettlebell swing 24/16kg
15 Power clean 95/65lbs
15 Box jumps 24/20″
25 Minute Time Cap
Off Ramp WOD
Scale this workout by volume after choosing an appropriate load.
3-5 Rounds for time.
15 Kettlebell swing
15 Power clean
15 Box jumps
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Congrats to Allen, Ryan, Kaitlyn, Paul, Alex, Kathryn and Elijah for a great showing at the Fittest Student of Sacramento competition held at CrossFit Envy. A big shout out to Kaitlyn and Alex for both taking first place! Way to bring it home for CrossFit Davis! We’re proud of all of you!
WOD
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
25 Minute Time Cap
Off Ramp WOD
5 Rounds for time of
10 Pull-Ups
10 Push-Ups
10 Sit-Ups
10 Squats
WOD
“Nancy”
5 rounds for time of
400M Run
15 Overhead Squats 95/65lbs
Off Ramp WOD
5 rounds for time of
400M Run
15 Air Squats(To Target) or Overhead Squats with PVC
First master the bodyweight squat. If you’re moving well then work on the mechanics of the Overhead Squat with PVC. If your form is solid, you are ready to load the movement.
Happy Friday Everyone!!
If you’re not busy tomorrow come on out to CrossFit Envy to cheer on our CFD’ers that are competing in the Fittest College Student Competition! Coach Alex, Ryan, Kaitlyn, Paul, Kathryn and Allen are all competing! (Did I miss anybody??) Should be a fun day! Hope to see some of you there!
SKILL
E2MOM for 14 minutes
3 Touch and Go Power Cleans ~ 75% of your 1RM. If you are new to weightlifting and do not have a 1RM work up to a weight you know you can perfom 3 reps at. If things are going well add some weight after a few rounds.
WOD
5 Rounds for Time of
40 Double Unders
20 Alternating Dumbbell Snatch 40/30lbs
10 Burpees
If your moving the 40/30lb dumbbell well, try bumping it up!
Off Ramp WOD
3-5 Rounds for Time of
10 Double Unders or 120 Single Unders
20 Alternating Dumbbell Snatch
10 Burpees
Skill
3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit
Rest as needed
Talk to your coach about scaling each movement up or down! If handstand holds against the wall are not challenging maybe it’s time to start working on your freestanding handstand!
WOD
AMRAP in 12 Minutes
15 Kettlebell Swings 24/16kg
10 Thrusters 95/65lbs
200M Run
Off Ramp WOD
15 Kettlebell Swings
10 Air Squats or Goblet Squats
200M Run
First master the squat itself before moving on to thrusters. Start with air squats to a target and add some weight when ready. Knees tracking over feet, Torso upright. Make sure that your hip crease is below the top of the knee at the bottom of the squat for every rep. Do not add weight until you are able to achieve that standard.