Category: Workout of the Day

Sunday Super Zoom

AMRAP 20 minutes

Option 1-“Cindy”
5 bent over rows (right)
5 bent over rows (left)
10 push ups
15 air squats

Option 2-“Mary”
5 handstand push-ups/pike push-ups
10 pistols/air squats
15 pull-ups/kettlebell swings

Workout Notes

Not often do we offer multiple workout options. Today we caved, two choices for you today, don’t blow it! Both workouts will run on the same twenty minute clock. Your first option is “Cindy.” If you have a pull-up bar, feel free to substitute five pull-ups for the bent over rows. Barbell rows would also be a great substitution. Move quickly and don’t be afraid to break up your sets early if need be. Your second option is “Mary.” Increase the difficulty on the push-ups, ideally with handstand push-ups or pike push-ups (elevate your feet to increase the difficulty further). Consider using a doorway or rail if you need some support on the pistols, and finish each round with fifteen pull-ups or swings. Similar to yesterday’s workout, shoot to move efficiently and minimize rest for whichever workout you choose. See you all at 9am!

Saturday Super Zoom

AMRAP 20 minutes

20 double-unders
4 burpees
8 swings

Workout Notes

Twenty minutes on the clock today. Start each round with twenty double-unders. A couple substitutes include lateral hops or jumping jacks. Follow that up with four burpees and finish with eight kettlebell/dumbbell swings. Consider alternating dumbbell snatches in replacement for the swings. Expect to complete many rounds (EMOM anybody?). The name if the game is minimizing rest and quick transitions. Even short rest between movements can accumulate and set back your potential gains. Set up your equipment strategically, stick to a pace, and do your best to hang on. See you all at 9am!

At Home WOD

For time:

400m run
150 wall balls
400m run

Workout Notes

Happy Birthday to our fearless leader and programming specialist: Matt Pedri! I’m assuming that this is his favorite workout because he programmed it on his birthday, but you never know. In his free time, Matt likes to troll Dave Castro on social media through his many burner accounts. He also enjoys dragging his weight vest across the gym after sweaty hero workouts and no-repping athletes during the open. Rumor has it that Matt hides beer in a secret fridge behind the dumpster at the four-hundred meter turn around for running workouts. We love him, but please blame him if you crash and burn in today’s workout. Essentially, our workout is “Karen” with a little extra work. Start and finish the workout with a four-hundred meter run or approximately two minutes of running. Sandwiched in-between the runs are one-hundred and fifty wall balls. Minimize your rest and break up the wall balls accordingly. A couple other options to replace the wall-balls include: empty bar thrusters or jumping squats. Let your coach know if you need an alternative option!

At Home WOD

AMRAP 30 minutes

800m run
20 push presses
2 minute plank

Workout Notes

So far so good this week, there have only been a few complaints about the WODS. We wouldn’t have it any other way. Taking the stage for today’s workout is Alex Haussermann: the OG of OG’s. Apparently he was Kirsten and Matt’s first coach at CFD which was news to me! If you are ever looking for WOD strategy, efficiency, or pacing advice, he is your go-to-guy. Show up to the gym around 1:30pm Monday through Friday, and you will probably see Alex working out in blue jeans and a beanie. If you don’t believe me, check it out for yourself. Today we have a long AMRAP, pace yourself from the start. Start each round with an eight-hundred meter run or approximately four minutes of running. Follow your run with twenty push presses. Remember to drive with your legs and lock everything out at the top. There is no dip in the catch of a push press. Finish each round with a two minute plank. Depending on how you feel about your planking ability, there are a couple ways to attack this. One plan would be to accumulate two minutes in a plank regardless of the total time it takes to get it done. Another option is to cap your plank effort at two minutes including your rest. Finally, go for a shorter plank if two minutes seems too long. Let your coach know if you have any questions. Happy Crossfit, and may the odds be ever in your favor!

At Home Wod

For time:

100 mountain climbers
100 V-ups
100 mountain climbers
100 plank drags
100 mountain climbers

Workout Notes

We would like to wish a happy 100th birthday to Betty Anderson, better know as Grandma Betty! A mainstay on the old Crossfit Instagram page, today’s workout is dedicated to her. Wear your “Grandma Betty” shirts and tank tops if you have one! Third guest programmer, and creator of today’s workout is Jakob Loke. You can find Jakob coaching the noon and afternoon classes, a former hockey player, nearly all of his teeth have been knocked out, he loves overhead squats and pistols (outstanding mobility), and it’s rumored he keeps a TI-83 calculator on him at all times in case of emergency. He’s your guy to complain to today if you have a problem with the workout. Naturally, each movement will have one-hundred reps. If you are worried about the rep scheme, consider seventy-five of each movement. Start the workout with your first set of mountain climbers and move directly into V-ups. A great scaling option for the V-up is a tuck-up. Next is another set of mountain climbers followed by plank drags or shoulder taps. Finish the workout with your last set of mountain climbers. The mountain climbers shouldn’t take very long, giving you an opportunity to challenge yourself with the V-ups and plank drags. Emphasize getting your shoulders off of the ground on the V-ups and keeping your hips level on the plank drags. Let your coaches know if you have any questions!

At Home Wod

“Reverse Kalsu”

For time:

100 burpees
*EMOM 5 one or two arm thrusters

Workout Notes

Programming second for Crossfit Davis, hailing from Menlo Park, California, he loves power cleans and muscle-ups, catch him on the golf course hitting his drives anywhere but the fairway, and if anyone knows how to improve mobility without actually working on it, please let him know…your morning coach: Alex Aguiar! Remember “Kalsu” from a couple weeks ago? Well we have a variation for you today. This time, you will complete one-hundred burpees for time. At the top of every minute, complete five thrusters. If one-hundred burpees seems daunting, consider giving yourself a time cap. A twenty minute time cap will get you one-hundred thrusters plus however many burpees you completed (which is quite a bit of volume regardless of your pace). Use a barbell if you have one, but a kettlebell or dumbbell(s) will also suffice. Make sure to shoot for equal work on each side. And finally, choose a weight that you can consistently knock out five thrusters unbroken. Hit full depth on the squat portion of each thruster and lock out completely at the top by punching your head through your shoulders. Please file all workout complaints to Alex A.

At Home Wod

5 Rounds: 3 minutes on/1 minute off

4 alternating power cleans
7 hand release push-ups
10 lunge steps

Workout Notes

Each workout this week is brought to you by a different coach! (Read in Bruce Buffer’s voice): First up, standing at five feet, nine inches tall, she loves rope climbs and wall balls, I once saw her do “Double DT” unbroken, give her a bag of M&M’s and she will probably let you skip the warm-up, programming out of Crossfit Davis: Kirsten Pedri! This workout resembles “The Chief” (three minutes of work, one minute of rest). Treat today’s workout like five separate AMRAPs, completing as much work as possible in each three minute round. Start with four alternating power cleans. Engage your upper back, open those hips with speed, and finish in a partial squat. Be sure to stand all the way up to complete each rep. Next, hammer out seven hand release push-ups. At the bottom of each push-up, make sure to lay completely flat and pick your hands up an inch or two. Make sure to engage your core before pushing back up and try to avoid snaking back to the top of your push up position. Finish with ten lunge steps. Prioritize keeping a tall chest and stepping up and down smoothly. If you do not like today’s workout, be sure to let Kirsten know about it. Matt Pedri gets a pass for today.

Sunday super zoom

10 rounds for time

30 double unders
10 one arm devil press

Workout notes

Today’s Sunday super zoom brings us a classic combo of burpees, weightlifting and double unders. This workout is a task priority couplet of one arm devil presses and double unders. The devil press consists of a burpee + a ground to overhead movement with your dumbbell or kettlebell. Alternate arms every other rep or round depending on how comfortable you are with your object. Each round starts with double unders. If you don’t have jump rope perform lateral hops or broad jumps at 1/3 the volume. Finally, if you are new to CrossFit consider scaling this workout by cutting out 3-5 rounds.

Saturday super zoom

with a clock set for 21 minutes

7 rounds of 30 seconds at each station

wall sit
jumping squats
rest
plank hold
alternating v-ups
rest

workout notes

Today’s workout consists of four different movements and 30 seconds of work at each of those stations. Transitions will be fast and the goal is to keep the intensity high through all four work periods in each round. The “wall sit” might be unfamiliar but you will soon be friends! Find a nearby wall and lock into a squat while pressing your back against the surface. When you finish the wall sit, knock out as many jumping squats as possible with another thirty seconds. Rest for one interval and start into a midline burner using the same timing. You’ll hold a plank and then move to alternating v-ups. The alternating v-up is tough if you keep it strict! Touch one or both arms to one foot while keeping your midline engaged.

At Home WOD

For time:

2 mile bike
1 mile run
2 mile bike

Workout Notes

Break out the WD-40 and lube up those bike chains because today’s workout is a bike ride…and a run…and another bike ride. Start with the two-mile bike ride. Map out your course and push the pace from the start. Follow that with a mile run and finish with another two-mile bike ride. At first glance, this may seem like a lot, but those bike rides will go by quickly. To increase the difficulty, be conscious of your pace and don’t be afraid to push outside of your comfort zone while knocking out that one-mile run.

If you are looking for an alternative, tune into zoom class with Coach Jakob at 6pm for a different workout! (TBA)