Category: Workout of the Day

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.

 

 

AT HOME WOD

AMRAP in 15 Minutes  *
5-10-15-20-25 …
Burpees
10-20-30-40-50 …
Deadlifts (cut reps in half if you are one of the lucky ones with a barbell)

* 30 Double unders after each round

or

AMRAP in 15 Minutes *

5-10-15-20-25 …
Burpees
10-20-30-40-50 …
Air squats

* 30 lateral hops after each round

Workout notes

By default we’re writing this assuming you have one piece of equipment like a kettlebell or dumbbell and possibly a jump rope so rep schemes written here will reflect that.  The high rep count for the deadlift assumes you have a lighter weight, be prepared to feel the burn!

Scaling options

Burpees: Jump over your object or touch a target out side of your reach if you want to increase difficulty.  If you want to keep the intensity up and move fast vanilla (small jump and clap) burpees are our favorite.

Deadlift:  If you are one of the lucky ones that has a barbell load it up to about 60% of your 1RM but cut the reps in HALF so you are doing 5-10-15-20-25 … of both movements.  If you are using a kettlebell or dumbbell, place it between your feet with a wide stance.  Use one arm and alternate whenever you like.

Double Unders: No rope no problem.  Just perform lateral hops over an object you can clear easily.  It doesn’t have to be your kettlebell or dumbbell either.  You can lay a broomstick on the floor and try to bound like you would with a jump rope rather than the broad jumps we saw in yesterday’s workout.

 

 

Don’t forget to fill out our PT intake form so we can contact you to setup remote training!

WOD

“5×5 AMRAP Pyramid”

With a clock set for 25 minutes

AMRAP in 5 Minutes
10 alternating jumping lunge steps
10 broad jumps

then

AMRAP in 5 Minutes
10 alternating jumping lunge steps
10 push ups

then

AMRAP in 5 Minutes

10 alternating jumping lunge steps
10 shoulder taps while holding a plank

then

AMRAP in 5 Minutes
10 alternating jumping lunge steps
10 push ups

then

AMRAP in 5 Minutes

10 alternating jumping lunge steps
10 broad jumps

Workout notes

At first glance this looks pretty complicated but it’s really just another sneaky twist to a long workout that will get you out of your comfort zone (aren’t we there already??).  You have five, five minute AMRAP’s starting and ending with broad jumps, paired with a shoulder sandwich in the middle.  If you are new to this level of volume stop after the third AMRAP and call it there.

As usual everything here is scaleable to increase or decrease difficulty.  Consider the following:

Lunges: Remove the jump, add weight or even hold weight overhead. Can’t lunge? Squats work too!
Push-ups: Drop down to your knees, put your feet on a box or try HSPU (might want to cut the volume if you are giving this a try)
Planks: Leave the taps out and hold a plank for 20 seconds or make it harder with shoulder taps in a handstand!

AT HOME WOD

5, 4 or 3 times through the following

for time

15-12-9-6-3
goblet squats
snatches or swings

or

15-12-9-6-3
squats
sit-ups

Record the time of each effort and rest two minutes between. Continue until you have completed the couplet 5,4 or 3 times through.

e.g. If you finish your first attempt at 2:30, you would start the couplet again at 4:30

Movement adjustments

We’ll have our coaches setup to help you all soon but in the meantime you’ll want to choose your movement based on what you grabbed from the gym or what you have at home.

If you have a dumbbell or kettlebell let’s keep the rep scheme intact and perform swings or one arm snatches.
If your object is heavier cut the reps in each round by 1/3 or 2/3.  With a sandbag your rep scheme would be 5-4-3-2-1.
If you have a medball or weight plate add that to your squats and sit-ups.

Workout notes

Let’s get creative now that were settling into a different routine!  For this workout you will be attacking a short couplet at a sprint pace. The goal is to move quickly and use the the built in two minute rest interval to recover.  You’re going to repeat the workout up to four more times so it might be a good idea to hold back a little in that first round.  The choice is up to you (for now, individual guidance is on the way!) as to how many times you try this couplet. I’d recommend doing the math before you start.  This tricky rep scheme looks innocuous but ninety reps per couplet will add up fast. If you go for all five you are looking at four hundred and fifty reps and a workout that gets into the twenty minute rage.  Have fun! Post your times to instagram or find our new Facebook group CFD at home! We miss you all!

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Personal training intake form

Please fill out our personal training intake form here.  We’ve had a ton of positive feedback for our plan and we’re excited to get the ball rolling.   Thank you for your continued support and patience.[/text-with-icon][vc_column_text]

Skill

Tabata hollow hold

Well this is a great opportunity to learn how to setup a timer app on your phone. We like the free Gym Next timer available on Android and iOs but there are several others.  Bottom line is there are so many free options out there you shouldn’t be paying for one.   Maybe siri can even read you trivia while you practice your hollow hold.

At home WOD

 

for time

100,75, or 50 burpees

Workout notes

The burpee is one of our favorite movements and one of the best exercises you can do.  Burpees don’t require any equipment and can be done just about anywhere. To increase the difficulty you can jump and touch a target outside your reach or over an object set at the height of a barbell (9″).   Select a volume level appropriate for your ability  and go hard.  Keep the intensity high for the duration.  If you are not used to recording your workout scores, write this one down.  We’ll repeat in the future and test our fitness to see if we’ve improved.  Be sure to tag us on social media if you did this @crossfitdavis #CFDATHOME

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IMPORTANT UPDATE FROM CROSSFIT DAVIS

TO OUR CROSSFIT DAVIS COMMUNITY,

We are writing this email to keep you all updated of the measures we are taking while the gym remains open but also in preparation in the event that we make the decision to close the gym.

FIRST THINGS FIRST

Thank you so much for being a part of CrossFit Davis! This is a tough time for small businesses and we appreciate everyone’s continued support. Keeping the gym open weighs heavily on us as we know it is a risk to gather in groups of any size.  At the same time we are aware of how meaningful the gym is for so many, especially during stressful times. Our efforts at CFD are solely focused on making your time in the gym the best hour of your day. For many of you the gym is your happy place and that is not lost on us.

At this time we are choosing to be open tomorrow (Monday 3/16) although we are preparing for an inevitable closure in the near future as the need for social distancing is getting stronger.

Read more…[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Squat clean thruster

The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  We’ll start by cleaning the bar from the floor and dropping into the bottom of your squat, from there, drive upwards and pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

AMRAP in 10 Minutes

1-2-3-4-5-6-7…
Thrusters 95/65 lb
3-6-9-12-15-18-21 …
Double unders

Workout notes

Today’s workout is a task priority couplet with a difficult couplet of thrusters and double unders.  To make things even tougher we’ll tackle this combo with an ascending rep scheme.  The first few rounds will feel fairly easy but you’ll find out what you’re made of as soon as you hit round five or so.  Dialing in the right thruster weight will be key for this workout.  You need to choose a weight light enough that you can score some larger sets when you are in the larger rounds of the workout.  For most of us that will mean loading up a bar that is below 60% of your potential max.  If you worked up to a strong effort lift in the skill work you should have a good idea.

At home WOD

AMRAP in 10 Minutes

1-2-3-4-5-6-7…
Burpee Broad Jump
3-6-9-12-15-18-21 …
Push-Up

*If you have a jumprope at home or a dumbbell try the workout as written above![/vc_column_text][/vc_column][/vc_row]

To our CrossFit Davis community,

We are writing this email to keep you all updated of the measures we are taking while the gym remains open but also in preparation in the event that we make the decision to close the gym. 

First things first

Thank you so much for being a part of CrossFit Davis! This is a tough time for small businesses and we appreciate everyone’s continued support. Keeping the gym open weighs heavily on us as we know it is a risk to gather in groups of any size.  At the same time we are aware of how meaningful the gym is for so many, especially during stressful times. Our efforts at CFD are solely focused on making your time in the gym the best hour of your day. For many of you the gym is your happy place and that is not lost on us.  

At this time we are choosing to be open tomorrow (Monday 3/16) although we are preparing for an inevitable closure in the near future as the need for social distancing is getting stronger.  

If you are choosing to avoid the gym now

We will be offering one on one personal training via text message or email for all members who choose to self quarantine while we remain open. If you maintain your current unlimited membership we will pair you with one of our coaches for one on one communication and individualized daily workouts based on your fitness level, equipment and available space.  Please send an email to matt@crossfitdavis.com if you are interested in moving forward with personal training at this time.  

In the event of a gym closure

We will be converting all members to our personal training option. We are hoping this service will help to strengthen our community that means so much to us, keep our accountability strong, and of course maintain our fitness that will help keep us both physically and mentally healthy through this trying time. 

Sanitization measures while we remain open

• Removal of chalk: We will no longer be providing chalk for workouts. 
• No sharing of equipment: Rowers, barbells, pull-up bars etc. 
• No use of equipment that can not easily be sanitized: ropes, sandbags etc. 
• Use hand sanitizer before and after checking in: if you don’t want to touch the ipads you can download the zenplanner app on your phone. 
• Create space between yourself and other members: Do your best to set up for workouts with ample space around you.
• Continue all current sanitizing practices: wipe down all equipment after use and wash your hands regularly.
• Stay home when sick: if you are not feeling well or think there is a chance you have been exposed at your workplace or while traveling please do not come in to the gym. 

Kids in the gym

The presence of kids in the gym at this time is an added concern for us. We understand that schools are out and that you may not have a choice in whether you bring your children with you. Our kids room has been cleared of toys, books, and all surfaces that can not easily be sanitized. Please have them wash their hands before they leave and wipe down any area they use before and after they use it. Take home anything you bring in with them to play with. We are also asking that they do not play on any gym equipment at this time for risk of unnecessary exposure. 

As a small business, the threat of a forced closure is obviously unknown and scary.  Our first priority is and always will be the health and safety of our members. We appreciate your support through this crisis and whether our doors remain open or not, we pledge to continue to bring you a meaningful product that we are proud of. 

-Kirsten, Matt and the CFD Team

 

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Please note

At this time we are choosing to remain open with our regularly scheduled hours.  We are continuing to monitor COVID-19 prevention and closure recommendations. We will update you here or by email if necessary. For now we urge you to implement some simple safe distancing practices when at the gym.  Please do not share equipment during workouts or skill work and clean all equipment after use. Wash your hands when you get to the gym and before you leave. Hand Sanitizer is available at the front of the gym when you check in for classes.[/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

10 left arm dumbbell hang clean & jerks 50/35 lb
10 right arm dumbbell hang clean & jerks 50/35 lb
20 dumbbell lunge steps 50/35 lb
40 Sit-ups

Workout notes

We have another 20 Minute AMRAP on the menu today. You will be spending the majority of the workout with one dumbbell so choose your weight wisely. You will need to be able to do large sets of lunges with your dumbbell as well as one arm clean and jerks. If one of the two movements are more difficult for you make sure to choose your weight based on the weaker movement. After 40 reps with your dumbbell you will move on to 40 sit-ups. Shoot for a consistent pace that allows you to keep moving for as much of the 20 minutes as possible.

At home WOD

AMRAP in 20 Minutes

20 jumping squats
20 lunge steps
40 Sit-ups

*If you have a dumbbell at home and you’re not planning to come in to the gym, give the workout a try as written!

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WOD

AMRAP in 20 Minutes

3 Power clean 135/95 lb
6 Push-ups
9 Air squats

Workout notes

Today’s workout is a twist on a classic CrossFit workout, “The Chief”.  In that workout you have five, three minute rounds of the same movements.  This version is effectively “AMRAP Chief”.  You have twenty minutes to complete as many rounds and reps as possible of the same triplet.  The rep counts are low for each set so your focus should be on quick transitions.  Break up the push-ups and cleans as needed to keep your intensity up. Going “unbroken” usually isn’t a necessary strategy in a workout like this.

AT HOME WOD

AMRAP in 20 Minutes

6 Push-ups
9 Air squats
12 Mountain climbers