Category: Workout of the Day

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

for time

400M Run
40 One arm alternating kettlebell clean & jerks 32/24 kg
400M Run
30 One arm alternating kettlebell clean & jerks 32/24 kg
400M Run
20 One arm alternating kettlebell clean & jerks 32/24 kg

Workout notes

This workout is a three round couplet pairing a bodyweight movement and a unilateral weighted movement. Start the first run at a strong but sub-maximal pace so you can work quickly on the largest set of clean & jerks.  The clean & jerk starts by bringing the kettlebell to the shoulder by driving it off of the floor and rotating it around your wrist such that it lands in a safe position in the bottom of the pressing position.  You’ll then send the kettlebell overhead either by using a push press or push jerk depending on how heavy your kettlebell is for you.  For this workout we’ll start each rep from the floor.  Practice “unwinding” from the top of the rep so the kettlebell retraces the same path on the way down as the way up.  Use a load you can easily perform continuous reps at a steady pace.

Last chance to order a sweatshirt is today!

email matt@crossfitdavis.com with your order if you were unable to put your order on the sign-up sheet at the gym.

WOD

6 Rounds of 1 minute on each station

Toe-to-bar
Wall ball shots 20/14 lb 10/9′
Double unders
Rest

Workout notes

Today’s workout will be scored by the total number reps you complete across all six rounds.  Scale the toe-to-bar to a hanging knee raise, v-ups or even sit-ups if toe-to-bar is not an option.  Do your best to avoid tearing and switch movements if you feel a tear coming on as the workout progresses.  One minute is a fairly short time for wall ball shots so start with a large set and break for a short time for one or two more smaller sets.  If you are new to double unders this would be a great workout to practice the skill.  You will have six opportunities to get as many double unders as possible.  Even if you are scaling to single unders use this opportunity to make a few attempts at some double under in every round.

Normal hours today!

WOD

With a clock set for 18 minutes

2 Minutes of Power snatches 135/95 lb
2 Minutes to Run 200M
2 Minutes of Push jerks 135/95 lb
2 Minutes to Run 200M
2 Minutes of Power cleans 135/95 lb
2 Minutes to Run 200M
2 Minutes of Push jerks 135/95 lb
2 Minutes to Run 200M
2 Minutes of Power snatches 135/95 lb

Workout notes

For this workout you will have five opportunities to accumulate reps with the barbell starting and ending with snatches.  We have three barbell movements in today’s workout so we’ll spend some warming up for and reviewing each movement.  Most of us will have the most difficulty with the snatch or the jerk so use either lift to determine the weight you will use while warming up for all three.  Your score will be the total number of reps completed after finishing all nine rounds.  Between each barbell movement you will run 200M and rest with your remaining time.  Your goal for the runs should be to push the pace enough to get back with enough time to rest before your next barbell movement.  If the 200M distance doesn’t leave you with any time to rest prior to the next two minute window, scale that down to a 100M run.  For busy classes we can pair up on barbells and agree on a weight with one partner starting two minutes after the first.

Gym closed today

Normal hours return Saturday.

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LIMITED HOURS TODAY, CLOSED TOMORROW

We have one class today at 9:30AM and we will be closed tomorrow, Friday the 23rd.  Normal hours return on Saturday.

*Reminder to PRE-ORDER your sweatshirt this week at the gym or email matt@crossfitdavis.com![/text-with-icon][vc_column_text]

WOD

Partner “Bert”

for time

50 burpees
400M run
100 push-ups
400M run
150 walking lunges
400M run
200 squats
400M run
150 walking lunges
400M run
100 push-ups
400M run
50 burpees

Workout notes

We will tackle today’s workout with a partner.  Break up the burpees, push-ups, lunges and squats by working one at a time through each set breaking up the reps however you see fit.  For each of the six 400M runs you will run together.

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.[/vc_column_text][/vc_column][/vc_row]

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THANKSGIVING WEEK HOURS

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

*Reminder to PRE-ORDER your sweatshirt this week at the gym or email matt@crossfitdavis.com![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18 …

Deadlift 225/155 lb
Box Jump 24/20″

Workout notes

This workout is a time priority couplet with an ascending rep scheme.  You will likely be fatigued by the time you get to the higher rep rounds so break up the deadlifts into smaller sets as you get deeper into the workout if needed.  Your score will be the number of reps in the last round you complete both movements of plus any additional reps in an incomplete round.  If you completed the round of fifteen of both deadlifts and box jumps and eighteen deadlifts in the next round, your score would be  15+18. Choose a weight on your barbell that allows you to get through the at least the round of 9 unbroken. When it comes to box jumps, pace your output early so that you can work sustainably in each round.[/vc_column_text][/vc_column][/vc_row]

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THANKSGIVING WEEK HOURS

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

*Reminder to PRE-ORDER your sweatshirt this week at the gym or email matt@crossfitdavis.com![/text-with-icon][vc_column_text]

Skill

Two rounds of tabata alternating between

Kipping pull-ups
Double unders

This skill work will last a total of eight minutes.  The tabata interval is twenty seconds on ten seconds off.  We will have a total of sixteen rounds alternating between two movements. This interval is short so you’ll have time for one or two sets of pull-ups.  If you are still working on pull-ups you can use this time to practice the kipping swing or work on strength by performing ring rows.  When it comes to the double unders use this time to practice linking reps together or possibly getting your first double under.

WOD

10 Rounds of 30 seconds on each station
Row for calories
rest
Two arm dumbbell thrusters 50/35 lb
rest

Workout notes

Our workout is another interval style workout that lasts a total of twenty minutes.  You will have ten opportunities to accumulate reps at two stations.  Your time on the rower is short so wind up the fan quickly and keep the intensity high in each round.  Use a thruster weight that is light enough for you to complete one or two large sets during the thirty second work period.

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Thanksgiving week hours

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Hang squat clean & split jerk

For today’s skill work you will have ten opportunities to work on the squat clean & jerk. For each repetition start by deadlifting the barbell to the hang position prior to starting your clean.  Bend slightly at the hips and drive the bar upward with vertical hip drive prior to dropping into the bottom of your squat to receive the barbell at the shoulders.  After you stand up from the squat, reset your stance and drive the bar upward as you drop into a deep split position.  Finish the rep by bringing the front foot in first, followed by your back foot, before controlling the bar back to the ground.

WOD

AMRAP in 10 Minutes
50 Sit-ups
35 Kettlebell swings 32/24 kg

Workout notes

In this couplet we have two higher rep sets of classic CrossFit movements.  Do your best to move quickly during the sit-ups but remain at a sustainable pace.  The kettlebell bell swings come in a higher rep set than usual so plan on breaking them up early and often if needed.  Use a weight that allows you to start with a large set and chip away at the rest of each round in a few small sets.[/vc_column_text][/vc_column][/vc_row]

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New Hoodies are coming! We will be taking pre-orders until Wednesday! To pre-order you can 1. Put your name on the list at the gym, 2. Send an email to matt@crossfitdavis.com with your size, style and number of sweatshirts OR 3. Log into your zenplanner account and pre-pay for one! However you do it, don’t miss out on being warm and cozy this winter while repping CFD! #crossfitdavis #crossfit #CFDisTHEplacetobe #dontmissout

A post shared by CrossFit Davis (@crossfitdavis) on Nov 17, 2018 at 8:01am PST

WOD

5 rounds of 3 minutes on 1 minute off

3 Box Jump 24/20″
6 Alternating dumbbell snatch 50/35 lb
9 Air squats

Workout notes

This workout is a five round interval workout with three minutes of work and one minute of rest for each interval. Score this by treating each cycle as a mini AMRAP and accumulate as many rounds and additional reps as possible. For each round we will restart with the box jumps.  In the end your score will be the total number of rounds you completed plus your total additional reps.

WOD

AMRAP in 20 Minutes
5 Power clean 205/145 lb
10 Strict pull-ups
15 Push-ups

Workout notes

Today’s workout continues with the strength theme from yesterday.  Your goal for today should be to move at a steady and consistent pace while pushing the weight on a difficult power clean and two strength focused bodyweight movements.  Your power clean weight should be heavier than what you would normally choose in a workout and one that forces you to do single reps rather than touch and go.  Scale the pull-ups and push-ups as needed but choose a level of difficulty that still challenges you appropriately.