Category: Workout of the Day

AT HOME WOD

10×3 minutes

for time
30 mountain climbers
20 jumping squats
10 alternating one arm devil press

Workout notes

We have thirty minutes on the clock for today’s workout.  The task at hand is ten sprints where you will record the time of each attempt.  Ideally you finish each round with some time to spare. Scale your mountain climbers and jumping squats to a number that allows you to work through each set at a regular cadence.  Air squats are a great substitution for jumping squats if those give you trouble.  If you’re stuck with a dumbbell or kettlebell that is too heavy scale to burpees. The priority for this workout is moving fast for each work effort so adjust accordingly if the volume is too high.

AT HOME WOD

for time

2 mile bike
1 mile run
100 Burpees
1 mile run
2 mile bike

Workout notes

Not much to say about this one! You’ll need a bike and a one and two mile route mapped out in your neighborhood.  For most of us we’re looking at a 30+ minute workout so if you new to CrossFit or this level of volume, consider cutting the reps for each movement in half.

ZOOM AT 12 With the lunch bunch!

Click the link here or load the meeting ID 5352529152  into the app!

AT HOME WOD

AMRAP in 28 Minutes

8 Bulgarian split squats left leg
8 Bulgarian split squats right leg
200M Run
8 Overhead press right arm
8 Overhead press left arm
200M Run

Workout notes

Today’s workout is a long duration triplet with three strength based movements.  This workout should be fairly low intensity when compared with our workout from yesterday.  Spend some time reviewing the split squats in the video below. Most of us will want to use a very light weight, or no weight at all.  Split squats can leave you pretty sore!  They are a great strength movement and all you need is a box, bench, couch or other object to rest your foot on.  If you don’t have an object you can comfortably strict press. Knock out some push-ups!

AT HOME WOD

for time

33-27-21-15-9
thrusters
snatches

Workout notes

Today we have a difficult couplet with two of our favorite movements. If you are one of the lucky ones with a barbell load up a very light weight.  Most of us will be using a kettelbell or dumbbell.  If your object is light enough you can perform large sets of thrusters before switching arms. When it comes time to snatch alternate every rep and try to maintain a sustainable cadence.

 

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We’re excited to be adding new classes to our Zoom schedule this week and to give you a chance to see all of your favorite CFD coaches! We’ve got something for everyone! . . ???? EARLY BIRDS Monday at 9am with Coach @alexeaguiar! . . ???? LUNCH BUNCH Wednesday at Noon with Coach @alexvonhaussermann! . . ???? FRIDAY NIGHT LIGHTS Friday at 6pm with Coach @jakobloke14!! . . We hope this will help keep people moving and even more connected as we move into our third week of remote training! Keep it up guys! We are grateful for you and love you see you all staying active through this tough time! #crossfitdavis #community #CFDathome #CFDonzoom

A post shared by CrossFit Davis (@crossfitdavis) on Mar 29, 2020 at 11:33am PDT

REMINDER

We’ll be in the zoom room at 9AM with coach Alex as he leads us through this workout!

Click the link here or load the meeting ID 5352529152  into the app!

AT HOME WOD

AMRAP In 20 Minutes

4 push-ups
6 weighted step ups
8 one-legged alternating v-ups

Workout notes

Today’s workout is a long duration triplet with small set sizes for each movement.  Ideally in a workout like this you have scaled appropriately so you can focus on fast transitions. Most of us won’t have a plyo box available so find a sturdy chair or other solid object to perform step ups on.  If you can’t make anything work scale to weighted lunges.  The one legged v-up is new to us.  You’ll use one or two hands to make contact with a single leg.  Alternate legs each round and remember to keep a tight hollow when you are at full extension. Have fun and go fast!

SUPER ZOOM SUNDAY WOD

Join us at 9AM in our Zoom room! We’ve had 40+ participants in every class so far.  Let’s keep up the momentum and hold on to our fitness during the shutdown.  If you haven’t been able to participate you are missing out!

Click the link here or load the meeting ID 5352529152  into the app!

EMOM for 16 Minutes
(odd)
8 Sumo deadlift high pull
Max reps goblet squats
(even)
8 Sumo deadlift high pull
Max reps double unders

Workout notes

Use a one minute interval clock for today’s workout.  Your score will be the total number of double unders and goblet squats you complete.  Each round has a one minute “buy-in” of eight sumo deadlift high pulls.  Scaling advice and movement substitutions will covered after we warm up.  See you there!

JOIN US IN THE ZOOM ROOM!

Click the link here or load the meeting ID 5352529152  into the app! Class will start at 9 but we’ll open up the room around 8:45AM.

We’ll also be running a kids class at noon and another class Sunday at 9AM.

AT HOME WOD

AMRAP in 20 Minutes

2-4-6-8-10-12-14 …

Sit-ups
Lunge steps
Hang clean & jerks

Workout notes

As usual, all elements of today’s workout can be scaled. You can use an object as an anchor or hold a weight at your chest to make the sit-ups harder.  Lunge steps can be performed with or without weight.  If you don’t have a dumbbell or kettlebell change the movement to “tuck jumps”.  Tune it at 9 to get a full run down.

Super zoom today at 9AM!

We’ll use the same meeting room today as we did last week.  The link will be posted here at 8:30AM.  We hope to see you all there!  If you can’t find the link or get into the meeting room text or email your coach!

AT HOME WOD

5 Rounds for time

400M Run
30 Push-ups
20 Cleans

Workout notes

You’ll need to map out 400M track in your neighborhood for this task priority triplet. Use a dumbbell or a barbell if you have one. If you are without equipment scale the cleans to a jumping movement.  If you are new CrossFit, think about scaling the volume by stopping after three or four rounds.

AT HOME WOD

for time

for time

1 mile bike
100 alternating swings
1 mile bike

Workout notes

If you have access to a bike, spin it up today! It doesn’t have to be fancy.  This volume is relatively low for a bike ride so don’t worry if you have a proper exercise bike.  Just map out a one mile course and get rolling.  The swings can be done with a kettlebell or dumbbell depending on what gear you have.