Category: Workout of the Day

Sunday super zoon

10 rounds of 60 seconds on 30 seconds off

10 power cleans
then
max reps of push-ups

Workout notes

Our workout today uses the same timing we saw yesterday but we’ve twisted the stimulus by asking for a posterior dominant buy in and a strict, upper body movement as your cash out for each round. You’ll start with a sustainable set of cleans. Use your dumbbell, kettlebell or light barbell and scale by adjusting the number of reps you attempt for each buy in. Your goal should be 1-2 sets of cleans each round with enough time to knock out some push-ups in your remaining time. Your score will be the total number of push-ups you complete after ten rounds.

Saturday super zoom

WOD

10 rounds of 60 seconds on 30 seconds off
10 Thrusters
then
Max reps of sit-ups

Workout notes

Today we have an interval style format with a difficult buy in. Start each round with a sustainable set of thrusters. Use your dumbbell, kettlebell or light barbell and scale by adjusting your “buy in” for each round. Your goal should be a set 1-2 sets of thrusters each round with enough time to knock out some sit-ups in your remaining time. Your score will be the total number of sit-ups you complete after ten rounds.

At Home WOD

Brought to you by Jakob L.

3 rounds for time:

400m run
21 swings
12 plank drags

Workout Notes

We have an ode to “Helen” today. Start each round with a four-hundred meter run. Go directly into twenty-one swings. If you have a kettlebell, use it. If you have a dumbbell, use it for swings or alternating snatches. Next, use that same piece of equipment for twelve plank drags. Drag your equipment from left to right with your right hand and right to left with you left hand. Maintain a rigid core throughout. Let your coach know if you have any questions!

At Home WOD

Brought to you by A^2.

7 rounds, 1 minute on each station

lunges
squats
double unders
rest

Workout Notes

Today’s workout is twenty-eight minutes long. You will hit each station seven times. The most difficult option would be to add weight for both your lunges and squats. Hold your weight in either the goblet or front rack position if you choose to incorporate some weight. The next option would be to add weight for either the lunges or squats (the other movement would be bodyweight only). The final option would be bodyweight only across all movements. Today is a great day to practice double-unders if you have a rope. If not, box jumps or lateral hops are great substitutions. Let you coach know if you have any questions!

At Home WOD

Brought to you by Alex H.

“As warm as possible in 6 minutes”
6 alternating power snatches
3 burpees

1 minute rest

“As stretchy as possible in 8 minutes”
2 minute standing straddle
2 minute right leg pigeon
2 minute left leg pigeon
2 minute puppy dog

1 minutes rest

AMRAP 10 minutes
10 alternating power snatches
5 burpees

Workout Notes

Today we have programmed warm-up and mobility within the workout. Use the first six minutes as a warm-up. Shoot to move smoothly at a steady pace for six minutes. See if you can deliberately take time in between each rep to avoid any long rest periods. Once six minutes is up, rest for one minute. Then move into eight minutes of stretching. Rest another minute. Finish with the the ten minute AMRAP. This time, push the pace and empty the tank. If you are using a kettlebell, feel free to substitute swings for snatches. Let your coach know if you have any questions. Tune in to Zoom at 12pm with Alex H.

At Home WOD

for time

1-2-3-4-5-6…20

power cleans
push-ups

Workout Notes

Settle in, we have an epic workout for you today. It includes ascending reps of power cleans and push-ups. Here is how it will look: Start with one power clean, then one push up. Next up, two reps of each movement, then three, then four, and continue working all the way up to twenty power cleans and twenty push ups. After a quick calculation, that comes out to two-hundred and ten reps of each! Sound like a lot? Let’s talk scaling. Stopping your workout at fifteen of each movement will get you one-hundred and twenty reps instead. Scale your push-up style as needed. Let your coach know if you have any questions. See you all at 9am for Zoom class!

At Home WOD

E2MOM for 30 minutes

200m run
then in your remaining time alternate between three exercises:

[1’s]- Plank hold
[2’s]- V-ups
[3’s]- Russian twists

*There is no prescribed rest between rounds*

Workout Notes

Alright, let’s break this thing down. Essentially you have fifteen rounds of work today. Each round will be two minutes long. You will start every round with a two-hundred meter run. Upon return, you will then hit as many reps as possible of whatever ab exercise you are on. For example, start the workout with a two-hundred meter run and finish with a plank hold until two minutes is up. Then go on another two-hundred meter run. This time, come back and hammer out as many V-ups as possible in the time remaining. Go directly into another two-hundred meter run and finish with as Russian twists in the left over time. That will be the first six minutes of the workout! You should hit each exercise five times. There is no prescribed rest today, so rest as needed. Let your coach know if you have any further questions and tune into Zoom at 9am.

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Black Lives Matter. CrossFit Davis will continue to stand up for what's right and will always step into action when called upon. Let's keep this momentum going and continue to learn, grow and find ways to help. Ethan's BLM run has raised over 13k at this point. His goal is 15k and we believe we can help get him there! Share this post or Venmo him @ethanhicks and if he hits $14k, CrossFit Davis will pledge the final 1k to get him to his goal. If you have felt overwhelmed and like you don't know what to do or say this is a great place to start. #blacklivesmatter #crossfitdavis #community

A post shared by CrossFit Davis (@crossfitdavis) on Jun 6, 2020 at 1:45pm PDT

Sunday super zoom

5 Rounds of 3 minutes on 1 minute off

1-2-3-4-5…

Front or goblet squat
Push press

Restart at 1 every round.

Workout notes

Today’s workout is a “fun” complex you can complete with your barbell, dumbbell or kettlebell. The format should be familiar. You’ll start each three minute work period with one squat followed up with one push-press (yes, you can do a thruster if you want). Your score is your total number of rounds completed and any additional reps in any incomplete rounds. If you don’t have any equipment available then tackle this with air squats and push-ups!

Saturday super zoom

AMRAP in 20 Minutes

100M farmer carry
20 swings
30 jumping alternating lunges

Workout notes

Today’s workout is a twenty minute time priority triplet using your kettlebell or dumbbell for two lifting movements before knocking out a large set of jumping alternating lunges. For the farmer carry try to alternate arms at the 50M mark but if you need to break up the carries do your best to distribute the work evenly. Your swings will be tough with your grip having been challenged by the carries so break them up as needed. If jumping is not on the menu for today perform walking lunge steps without the jump.

At Home WOD

AMRAP 15 minutes

2-4-6-8-10-12…
bench dips
weighted step-ups

Workout Notes

Find a sturdy box or bench (or something like it) for today’s workout. At the very least, use chairs for your bench dips and convert the weighted step-ups to weighted lunges. Start the workout with two bench dips. Stack your elbows over your wrists, descend to parallel, and press up to full extension. The further away your feet are, the more difficult the movement becomes. Bring your feet closer and bend your knees to make it a little easier. Next, knock out two weighted step ups. Hold your equipment however you prefer and stand all the way up on to your box or bench. Add two reps to each round until the time runs out. Make sure to check your triceps out in the mirror when you’re done. I would even recommend wearing a tank top for the rest of the day just to flex (literally) on all of your haters. Your score will be the round that you completed both the bench dips and weighted step-ups, plus any extra reps. Happy Friday!