Category: Workout of the Day

AT HOME WOD

AMRAP in 20 Minutes

2-4-6-8 … *
cycles of

12 deadlifts
9 hang cleans
6 push jerks

*400m run after each round

Workout notes

This workout is a mash up of another classic CrossFit hero workout “DT“.   Each cycle consists of a set of deadlifts, hang cleans and jerks.  We’ll start with two cycles and then follow up with a 400m run to finish the first round.  In the second you’ll complete four cycles of “DT” and so on.  After twenty minutes your score will be the total number of cycles in the last round you complete the sets of “DT” and the run.  “DT” is benchmarked at 155/105 lbs.  If you have a barbell scale use a weight light enough that you don’t have any trouble with six push jerks when fresh.  Most of us will be using our dumbbell or kettlebell for the workout. If that’s you and the object is light enough complete one cycle on each arm before switching to the other.  If you are stuck with an object is heavier. Break it up as you need to and ditch the push jerks if they are unmanageable.

AT HOME WOD

“Kalsu”

for time *

100 One or two arm thusters
* 5 Burpees EMOM

Workout notes

Today’s workout is another classic CrossFit hero workout and this one is a beast. The task at hand is one-hundred thrusters with whatever implement you have handy.  We’d like you to be able to finish the workout in under twenty minutes which means an average of five thrusters per minute.  If you have a weight that is on the heavy side consider scaling the reps to seventy-five or fifty or modifying the thrusters to goblet squats.  Burpees can also be scaled in number. Scale those to three or four reps if needed so you can start on the thrusters after about twenty seconds.

 

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This is our full Zoom schedule! We are excited to be offering classes each day now for those of you who are thriving in a class setting. It’s so fun for us to see your faces! Take advantage of class times when you can! #crossfitdavis #community #CFDathome #CFDonzoom

A post shared by CrossFit Davis (@crossfitdavis) on Apr 5, 2020 at 6:28pm PDT

AT HOME WOD

Grace, Randy then Annie!

for time

30 clean & jerks

1 minute rest

75 snatches

2 minutes rest

50-40-30-20-10

Double unders
situps

Workout notes

We have some fun workouts planned for this week!  The program is calling for a mix of hero and named workouts from CrossFit.com.  Today you’ll tackle two barbell workouts with short and then finish off with a classic bodyweight workout.  The benchmark loads are 135/95 and 75/55 respectively.  If you are light on equipment (like most of us) the elephant in the room will most likely be the snatches.  Drop the reps significantly if that’s the case or change the workout to 75 alternating power cleans.

SUNDAY SUPER ZOOM

Join us at 9AM today in the zoom room!

https://us04web.zoom.us/j/5352529152

You’ll need the room password to join from now on.  If you don’t have it yet please reach out in one of our channels.

“The Chief”

5 rounds of 3 minutes on 1 minute off

3 cleans
6 push-ups
9 air squats

Workout notes

Most of us will be tackling this workout with a dumbbell or kettlebell.  If you are in that boat you can break up the cleans  or perform an entire round on one arm and alternate every round.  If your kettlebell or dumbbell are on the heavier side alternate arms or switch it to one or two reps.  Whatever you choose do your best to distribute the work evenly across both arms.  If you are one of the lucky ones to have a barbell at your home gym you can perform this workout as it’s written with an “Rx” benchmark of 135/95 lbs on the barbell.

SATURDAY SUPER ZOOM

Join us at 9AM today in the zoom room!

https://us04web.zoom.us/j/5352529152

AMRAP in 20 Minutes

50 sit-ups
35 swings (dumbbell or kettlebell)
20 overhead walking lunge steps

Workout notes

The swings in today’s workout can be performed with a kettlebell or dumbbell. We’re review dumbbell swings in the zoom class as it’s probably and unfamilar movement.  If your object is on the heavier end you can scale the number of reps.  If overhead movements are troublesome consider scale to front rack or bodyweight lunges.

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!