Category: Workout of the Day

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.

AT HOME WOD

With a clock set for 21 minutes

in 7 Minutes max reps squat cleans

then

with another 7 minutes

1 Minute rest
1 minute of V-ups
1 Minute rest
1 minute of V-ups
1 Minute rest
1 minute of V-ups
1 Minute rest

then with another 7 minutes

max reps burpees

Workout notes

Today’s workout will be scored like you would any other AMRAP.  Count your total number of reps at each of the three stations and come up with one big number.  Set your timer up for three seven minute work periods and keep an eye on the clock in the middle seven.

 

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A post shared by CrossFit Davis (@crossfitdavis) on Mar 23, 2020 at 6:27pm PDT

AT HOME WOD

EMOM for 21 Minutes

(1’s) Object plank drags
(2’s) Pike push-ups
(3’s) Double unders

Workout notes

Use an EMOM time for today’s workout. You’ll be doing plank drags on minutes 1,4,7,10 an so on.  Continue in that fashion rotating between stations until you have hit each one seven times.

AT HOME WOD

Every 4 minutes for 5 rounds

for time

30 push presses
15 burpee broad jumps

or

30 push-ups
15 burpee broad jumps

Workout notes

A lot of options for today’s workout! If you have a dumbbell or kettlebell, perform single arm push presses and change arms as needed. Do your best to distribute the work evenly across both arms. If you are up for a challenge go with burpee box jumps or jump to a target outside of your reach.  If you haven’t been setup with a trainer yet while we are on lockdown please contact us to get setup!

AT HOME WOD

7 Rounds of 3 Minutes on 1 minute off

40 Second plank hold
40 Mountain climbers
Max reps alternating hang cleans

or

40 Second plank hold
40 Mountain climbers
Max reps “dead jumps” (touch the ground ground outside your feet and then jump)

 

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A post shared by CrossFit Davis (@crossfitdavis) on Mar 21, 2020 at 6:42pm PDT

ZOOM CLASS TODAY AT 9AM!

Yesterday’s Zoom class was so much fun! We can’t wait to see all of your shining faces again today. We’ll open the room up a little before 9 and get started with a warm up when everyone is ready.

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

ZOOM WOD

With a clock set for 30 Minutes

10 Rounds with one minute on each station

russian twists

thrusters

rest

ZOOM CLASS TODAY AT 9AM!

Join us in our Zoom room today for our first ever online class.  We would love to see all of your faces that we have been missing so much!

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

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