Category: Workout of the Day

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!

At Home WOD

AMRAP 12 minutes

1 alternating devil press
1 thruster

*EMOM 20 mountain climbers

Workout Notes

This should be a fun one! Start with a one-arm devil press: essentially a burpee plus a snatch with your dumbbell or kettlebell. You can then go directly into a thruster. Bring your equipment down to you shoulder, drop into a squat, and then drive up with your legs and finish back overhead. Feel free to separate the movements if you would like. Switch arms and repeat both movements for twelve minutes. Every minute on the minute including the start of the workout, knock out twenty mountain climbers (these should be quick). Let your coach know if you have any questions! Tune in the Zoom-sphere at 12pm with Coach Alex.

At Home WOD

10 rounds: 60 seconds on/30 seconds off

10 box jumps
then
max alternating power cleans

Workout Notes

Ten rounds. Sixty seconds on. Thirty seconds off. Does it get any better than that? I guess we will find out. Each round is a sprint today. Bang out those ten box jumps quickly. Step ups work. Broad Jumps work. Squat jumps work. Double-unders work. Whatever you choose, shoot for thirty seconds or less. With whatever time your have left, knock out as many power cleans as you can. Make sure to drive up with your legs, open up your hips, and finish with a strong elbow(s). See if you can hang on the whole time. Your score will be total power cleans. Can you hit the same number or better each round? Tune in to Crossfit Zoom at 12pm with Coach Alex!

At Home WOD

AMRAP 20 minutes

50 sit-ups
35 push-ups
20 alternating pistols

Workout Notes

No equipment needed for today’s workout. Find your favorite place to workout and get after it! After ten weeks of sheltered workouts, CFD members dominate sit-ups and push-ups. Find a sustainable pace on those sit-ups, and break up the push-ups early. Finish each round with twenty pistols (one-legged squats). If mobility or strength is an issue, try elevating your heel an inch or two. Using a wall or rail for assistance is another great option. Finally, if pistols are not happening today, simply scale to air squats! Let your coach know if you have any questions. See you all at 9am for Zoom class.

At Home WOD

5 rounds for time:

60 double-unders
400m run
20 snatches

Workout Notes

We have a “for time” triplet today. Start with sixty double-unders. Scale the number of double-unders so that you are not working for more than two minutes on each set. Single-unders or lateral hops are great scaling options as well. Take off on a four-hundred meter run, and get right on those snatches when your return. Choose a weight that you can consistently knock out each round of snatches in a maximum of three to four sets. Kettlebell swings also work in place of snatches. Let your coach know if you have any questions. See you all at 9am for Zoom class!

Sunday Super Zoom

AMRAP in 20 Minutes

30 walking lunge steps
20 sumo deadlift high pull
10 push-press

Workout notes

Today’s workout is a time priority triplet. Start each round with a large set of thirty bodyweight lunge steps before picking up your barbell or object and working through two lifting movements. If you have a dumbbell or kettlebell you can alternate arms or grip your object with both hands. For the push presses barbell folks should use a weight light enough that ten is an easy set when you are fresh. If you are using a dumbbell or kettlebell for push presses alternate arms as needed.