Author: cfdavis

Great job this weekend on 13.2 guys!! You all put up some really impressive scores!! 

STRENGTH:

Backsquat 5×1

WOD:

For Time:

50 Wall Balls 20/14

400 M Run

50 Snatch 45/35

400 M Run 

50 KB Swings 24/16

Skill 

EMOM for 7 minutes  

7 Push-ups
7 Toes-To-Bar

WOD 

AMRAP in 8 Minutes

5  Power Clean 185/135lbs
45 Double Unders

Strength

Working from the floor:

EMOM  for  10 minutes

3 OHS  ~ 75% of 1RM Snatch

WOD

AMRAP in 10 Minutes of

5 Push Press 115/75lbs
10 Deadlift 115/75lbs
15 Box Jump 24/20in

Strength

Working from the floor, find your 

2RM Power Jerk

WOD

5 Rounds for time of:

10 Burpees
20 Dumbell Snatch (10 each arm) 40/30lbs
200M Run

13.2 Was announced today! We can’t wait to see you all go for it again this weekend! If you can not make the Saturday or Sunday posted times make sure you talk to Kirsten or another coach about setting up a make up time.  During class times will typically not be a good time to complete the Open WODs as classes will take priority for space/equipment. Email kirsten@crossfitdavis.com with any questions. You are all going to do great!!! Go CFD!!!

WOD 

Tabata Double Unders

Then

Tabata Squats

Then

21-15-9 reps for time of

CTB Pull-Ups
Wall Ball 20/14lbs

Skill

Kipping skills practice.

Work on refining your kipping or butterfly pull-up and/or muscle-up on bar and rings.  

WOD

200M Farmer Carry 
10-1 Clapping Push-Ups
1-10 Box Jumps 24/20in
200M Farmer Carry 

Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!

Strength

8×3 Weighted Dips

WOD

800M Run
20 Situps
10 Dumbell Thrusters 45/30lbs
400M Run
25 Situps
15 Dumbell Thrusters
200M Run
30 Situps
20 Dumbell Thrusters

Congrats to everyone who got through 13.1 this week! It was really impressive to watch you all work SO hard!! Great work CFD!! 

Strength 

EMOM 10 MIN 3 Power Clean  ~ 75% of 1 RM

WOD

AMPRAP in 10 Minutes

20 Kettlebell Swings 24/16
10 Deadlifts 225/155

Skill

Use 10 Min to establish a new PR at an Unbroken Double Under Pyramid.

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

WOD

“Cindy”

AMRAP in 20 Minutes

of 

5 Pull-Ups
10 Push-Ups
15 Squats

Reminder that Open WOD 13.1 is happening today at CFD! Show up by noon to get ready to warm up, get a heat assignment and go over the standards for judging. Can’t wait to watch everyone go hard!

Skill

2K Meter Row for Time

WOD

AMRAP in 8 minutes of 

10 Power Cleans 115/75lbs
10 Front Squats
10 Push Press
10 Back Squat
10 Push Press
10 Deadlifts