Category: Workout of the Day

Workout of the day

AMRAP 20 minutes
death by front squats *

*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 front squat, 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

10 Rounds of 30s at each station

push press
rest
hang power clean
rest

Workout notes

 Well yesterday was crazy to say the least. Shoutout to anyone who managed to land some squat snatches in that wind before the gym closed. We’re hoping for clearer skies today and don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside! Today’s workout is essentially a 20 minute EMOM. We’ll be doing 10 rounds of 30 seconds of work and 30 seconds of rest alternating between push press and hang power cleans. You can choose to work with a heavier more challenging weight today or something lighter and shoot for a higher rep count. There will most likely not be time for more than one set in such a short interval so keep that in mind. Your score for this workout will be your total push press and hang power clean reps. Thanks for sticking with us through all of this CFD! We love you all!

Scaling

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the day

EMOM for 20 minutes

(odd) 1 squat snatch + 1 overhead squat
(even) 2 power snatches

Workout notes

We’re back on the EMOM train as the air quality has been fluctuating quite a bit day to day. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do one squat snatch plus an additional overhead squat. Both of these movements are difficult so spend some time before the workout going over good technique and how to scale to a shallower depth if needed. On the even minutes you will complete two power snatches. The goal of this EMOM should be to add some weight as you go to end up working with a heavier weight than you might use in a workout. Feel free to add a few extra power snatch reps to the even minutes if you find that you need to keep the bar really light to be able to complete the squat snatch and overhead squat. It’s been fun watching you all go for it with the lifting lately! Glad we hit our burpee quota on Saturday before the smoke rolled back in, hoping for clearer skies soon!

Scaling

standard: same weight across all rounds
rx: building
sport: building
overachiever: building

Workout of the day

EMOM for 21 Minutes

(1’s) 1 power clean + hang power clean
(2’s) 1 hang squat clean + front squat
(3’s) 1 squat clean + jerk

Workout notes

The air seems to have taken a turn so we’re starting the week with a skill based workout similar to last week. Reminder that we will be running classes today at 8, 9, 10 and 11am ONLY. There will be no evening classes and no Zoom class today. For our workout we’ll be working on the minute for 21 minutes alternating between three different skills. Each minute has it’s own barbell complex. Pay attention to your weakest lift out of the three minutes when deciding on weight changes. Have fun with this one and challenge yourself to get some weight on the bar if you’re feeling ready! Hopefully this round of smoke passes quicker than the last but for now we’ll enjoy the heavy weights and the lack of heavy breathing!

Scaling

standard: same weight across all rounds
rx: building
sport: building
overachiever: building

Workout of the day

10 rounds for time

10 sumo deadlift high pull
5 strict press

Workout notes

Today’s workout is a ten round task priority couplet of two barbell movements. You have fifteen reps per round and the set sizes are small but performing these movements back-to-back will be tough. Use a weight that is light enough you could get most of the round completed in a small number of sets. If you are new to these movements or this level of training consider cutting the total round count down to seven or even five rounds.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Workout of the day

5 rounds for time

200M Uneven farmer carry
20 Burpees

Workout notes

For today’s workout you’ll need to grab two objects and your usual space on the patio. This workout is for time so you’ll be tasked with completing all five rounds if you choose. If you are new to this kind of training consider cutting off a round or two to keep the volume down. Use a pair of dumbbells, kettlebells or split between the two. Start each round with a 200M march down to the cage and back holding your objects while you are making forward progress. Remember to maintain distancing when you are outside of your square. If you are uncomfortable getting out of the square sub out an in place movement like upright rows or sumo deadlift high pull.

Workout of the day

AMRAP in 20 Minutes

10 jumping squats
15 air squats
20 alternating dumbbell or kettlebell snatch

Workout notes

We’re wading back into the metcon pond with this one! The air is finally improving so we’re speeding things up a bit and working with some lighter weights. Today’s workout is a 20 minute AMRAP of jumping squats, air squats and dumbbell snatches. Choose a weight that you’re fairly comfortable with for the snatches or bump the weight up if you want to challenge yourself or keep things on the slower side. Have fun and Happy Friday!

Scaling

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

Workout of the day

10 rounds of 60 seconds on 30 seconds off

10 push presses
then
max reps front rack walking lunge steps

Workout notes

Today’s workout is another interval style workout but this one will likely have you breathing a little heavier than our lifting workouts we’ve been hitting. Air quality is still highly variable to make adjustments depending on how it looks outside! Ideally you use a weight that allows you to knock out the push presses in one or at most two sets. If it is two sets that should be a very short rest period. It could be tempting to strategize your sets by starting your lunges after your last push press but in reality that isn’t necessary. A quick break an extra power clean may end up netting you a higher score at the end of the day. The rest period here is very short so keep the weight light and keep the bar moving!

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb

Workout of the day

10 rounds of 30 seconds on 30 seconds off

(odd) overhead squats
(even) sit-ups

Workout notes

We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve a bit more. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside! Today’s workout is essentially a 20 minute EMOM. We’ll be doing 10 rounds of 30 seconds of work and 30 seconds of rest alternating between overhead squats and sit-ups. The overhead squat can be difficult so spend some time before the workout making sure you can get into the right position for this lift.  If overhead squats aren’t happening for you feel free to change it up to front squats. Whatever you choose, the goal should be to work for the majority of the 30 seconds. There will most likely not be time for more than one set in such a short interval. You can choose to snatch your weight to get it overhead or clean the bar to your shoulders, transfer it safely to your back and then get the bar overhead that way. If you’re looking for an extra challenge you can add a medicine ball to your sit-ups! When you put your score in sugarWOD you will have one big number after adding up your squat reps and your sit-ups.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the day

EMOM for 20 minutes

(odd) 1 Squat Clean
(even) :30s Max Push-Ups

Workout notes

We’re continuing the strength and skill based workouts for a few more days as the air quality has been fluctuating quite a bit. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do either one squat clean. You can choose to work with one weight across all 10 rounds or build to a single heavy rep as you go.  On the even minute you’ll have :30s to rack up as many push-ups as possible. Push-Ups can be scaled as usual working from your knees or with your hands on a box. Whatever you choose, make sure to keep your reps as strict as possible. Your score for this workout will be your heaviest weight for the squat cleans and your total push-ups. Hoping for clearer skies soon! 

Scaling

standard: same weight across all rounds
rx: building, strict push-ups
sport: building, strict push-ups
overachiever: building, strict HSPU