Community Fitness Davis

Find your fittest self

Author: cfdavis

  • April 27, 2013

    Strength

    1 RM Jerk

    WOD

    3 Rounds for time of 

    10 Push Press 135/95lbs
    400M Run

  • April 26, 2013

    HAPPY BIRTHDAY OLIVIA!! If you see Olivia at the gym today make sure to wish her a happy birthday! To celebrate Olivia’s special day we’re giving you 2 WOD’s to choose from! The classic named WOD “Cindy” or her scaled up sister “Mary”!

    Have fun guys!

    Skill

    3 Rounds of the following.

    1 Minute cumulative of each

    L-Sit
    Handstand Hold
    Planche Hold

    Work at your own pace and rest as long as you need between movements

     

    WOD

    “Mary”

    AMRAP in 20 Minutes of the following

    5 HSPU
    10 Pistols (alternating)
    15 Pull-ups

    If you are unable to scale pistols or handstand push-ups give Cindy a try!

    “Cindy”

    AMRAP in 20 Minutes of the following

    5 Pull-Ups
    10 Push-Ups
    15 Squats

     

  • April 25, 2013

    Skill/Strength

    EMOM for 10 Minutes 3x OHS

    Working from the floor perfom 3 Overhead Squats.  You may Snatch or Clean the bar to get it into position.

    WOD

    AMRAP in 15 Minutes

    60 Double Unders
    15 Snatch 75/45lbs
    10 Toes To Bar

  • April 24, 2013

    Strength

    3RM Push Press

    WOD

    5 Rounds For Time of 

    5 Front Squat 185/135lbs
    10 Clapping Push-Ups
    200M Run

  • April 23, 2013


    Remember our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM

    Strength

    Deadlift 5×3

    WOD

    AMRAP in 8 Minutes

    3,6,9,12,15,18,21… of 

    Kettlebell Swing 24/16kg
    Box Jump 24/20″

  • April 22, 2013

    Strength

    8 x 3 Weighted pullups

    Use as much resistance as possible.

    WOD

    AMRAP in 3 Minutes of Burpee Pull-Ups

    AMRAP in 3 Minutes of Wall Ball 20/14#

    AMRAP in 3 Minutes of Row for Calories

     

  • April 21, 2013

    Strength

    1RM Squat Clean

     

    WOD

    Run 800M
    75 Air Squats
    50 Push-Ups
    Run 400M
    50 Air Squats
    25 Push-Ups
    Run 200M

  • April 20, 2013

    Pull, Pull, Pull!

    Complete the following in any order:

    Row 1000M (For Time)
    Complete two Rope Ascents
    Complete 30 total Pull-Ups (any style)

    WOD

    “Picnic Day Pyramid”

    10 Box Jumps 24/20″
    20 Kettlebell Swing 28/20kg
    200M Farmer Carry 28/20kg
    40 Box Jumps 
    200M Farmer Carry
    20 KBS 
    10 Box Jumps

  • April 19, 2013

    Strength

    Deadlift 5×5

    WOD

    AMRAP in 10 Minutes of the following

    10 Hang Power Cleans 135/95lbs
    200 Meter Run

  • April 18, 2013

    Strength

    3RM Overhead Squat

    WOD

    3 Rounds for time of

    30 Burpees
    60 Double Unders