Category: Workout of the Day

Workout of the day

for time
21-18-15-12-9-6-3
power clean
front squat

Workout notes

We have two barbell movements on the menu for today. In this couplet start each round with power cleans before you front rack the barbell and knock out an equal number of squats. This workout is a tough pairing of two lower body pushing and pulling movements. Your best bet is likely to start with single cleans and hold that pattern throughout the workout resting for a few seconds between reps. For the front squats you’ll want to be able to work through each round in 2-3 sets so use a weight that is well below max.

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb
overachiever: 205/145 lb

Workout of the day

AMRAP in 20 Minutes

10 drag rope double unders
7 kettlebell swings
4 burpees

Workout notes

Don’t worry, the barbells will be back, but today we’ve got a classic 20 minute AMRAP! We’re keeping the rep counts low for each movement so we’re upping the difficulty of the double under with the drag rope! This would also be a great day to choose a kettlebell that’s a little heavier than usual if that’s something you are feeling ready for. Because the set sizes of each movement are all fairly small this will most likely be a high scoring workout as far as rounds go. Keep that in mind and do your best to minimize transition time and keep those burpees nice and speedy! 

Scaling

standard: 24/16 kg
rx: 32/24 kg
sport: 40/28 kg
overachiever: 40/32 kg

Workout of the day

AMRAP in 15 Minutes
10-20-30-40-50 …
alternating dumbbell snatch
push-ups

Workout notes

We’re so happy to see the air quality finally staying healthy so we can be back outside with all of you! We’ve got a classic 15 minute AMRAP today to finish off the week! Scale push-ups as you normally would either working from your toes, knees or with your hands on a box. Choose a dumbbell that you are comfortable with as the rep count in this workout is high and the set sizes build fairly quickly. Your score for this workout will be the last round you finish both movements of plus any extra reps. Post your score to sugarWOD when you’re done and Happy Friday! 

Scaling

standard: 35/20 lb, knee push-ups
rx: 50/35 lb, strict push-ups
sport: 65/45 lb, kipping hspu
overachiever: 75/55 lb, strict hspu

Workout of the day

5 rounds of 3 minutes on 1 minute off

3 Box Jumps
6 Goblet Lunges
9 Air Squats

Workout notes

We are so happy to see the air quality finally moving in the right direction! It was so nice to see some blue sky today. We’re going to move back towards metcon territory but we’re not quite ready for burpees! Today’s workout rep scheme and timing should be familiar. We’ll be doing box jumps, weight lunges and bodyweight squats. Each three minutes is it’s own mini AMRAP and you will always restart at the box jumps. Your score for this workout will be your total completed rounds across all 5 intervals plus your total extra reps. Have fun and don’t forget to enter your score in SugarWOD!

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

AMRAP 20 minutes
death by push jerks *

*1 rep in the first minute, 2 in the second, 3 in the third and so on… if you fail to make the required reps in any round start over at 1 and start climbing again.

Workout notes

If you are familiar with this terminology you know we’ll be using an EMOM timer with a prescribed amount of work in each round. At 3-2-1-go… pick up the bar and do 1 push jerk, that’s it. Hang around for a while and do 2 on the next minute. Add one rep every round for as long as you can. Expect this to get REAL tough as you get closer to the ten minute mark and those reps start to add up. We’re not requiring that you go “UNBROKEN” so drop the bar whenever needed and just try to get the required work in for that round. As a special CF Davis twist we’re not going to stop after you miss a round. If that happens start over at 1 and keep going until 20 minutes is up. In the end your score will be the total number of reps in the final round you complete. So for example if you finished 18 in a row but then failed on the round of 19, you would do 1 rep in the round of 20 and mark your score as 18.

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb
overachiever: 205/145 lb

Workout of the day

EMOM for 20 Minutes
1 Power Clean
or
1 Power Clean + Front Squat
or
1 Squat Clean

Workout notes

You guessed it. More barbell work while try to down the breathing and let the smoke settle down. Today we’re working on the clean. The lift doesn’t require as much mobility as the snatch so you may be able to squat a little bit if you were note able to yesterday. Mobility and technique still play a factor so choose one of the three options on the menu based on your experience and mobility. If you are brand new to the lift choose either the power clean or the power clean + front squat. Start in the first minute with an easy weight and increase only when you have nailed the mechanics. Remember that you can also increase very slowly or hold the same weight across all twenty rounds if that makes more sense for you.

Workout of the day

EMOM for 20 Minutes
1 Power Snatch
or
1 Power Snatch + Overhead squat
or
1 Squat Snatch

Workout notes

We’ll be doing more lifting while the air quality is poor. Today we’re working on the snatch. The lift is difficult so choose one of the three options on the menu based on your experience and mobility. If you are brand new to the lift choose either the power snatch or the power snatch + overhead squat. Start in the first minute with an easy weight and increase only when you have nailed the mechanics. Remember that you can also increase very slowly or hold the same weight across all twenty rounds if that makes more sense for you.

Gym closed today

Reminder that we are closed today due to poor air quality. We hope to open tomorrow if the air quality improves.

Yoga at 9AM on zoom!

We’re still on for yoga today at 9AM! Hope to see you all there!

Workout of the day

10 rounds of 60 seconds on 30 seconds off
10 walking lunge steps
then
max reps burpees

Workout notes

Looks like we have a few days of poor air quality ahead of us so we’re going to close the gym for Saturday and Sunday with the hopes of reopening on Monday. Meet us on Zoom at 9AM for an at home workout if you can!

Workout of the day

5 rounds of

EMOM for 3 Minutes

5 box jumps
then
1 push jerk + 1 split jerk

rest 1 minute and increase weight between rounds,

Workout notes

If you are doing this at home fire up your “Chief” timer and load up your barbell to an easy weight. You’ll have 19 minutes on the clock for another interval style skill workout. We smashed our legs yesterday so make those first few box jumps carefully! Start out in round one with a nice easy weight that you have warmed up to and attempt to increase after three successful minutes. Ideally you work up to a moderate load after five rounds, the idea here isn’t to hit failure but to challenge yourself in a low intensity format.

Scaling

standard: step ups, same weight across all rounds
rx: 24/20″, building
sport: 24/20″, building
overachiever: 30/24″, building