Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • July 9, 2018

    Skill

    10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

    Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands!

    WOD

    5 Rounds for time
    21 Kettlebell Swings 32/24 kg
    15 lateral burpees over the bar
    9 front squats 155/105 lb

    Workout notes

    Today’s workout is a time priority triplet with two difficult weightlifting movements and high volume of burpees.  Start by choosing a kettlebell with which you could get through each set of twenty-one in one to three sets without reaching failure.  Your burpees will be performed lateral to the bar and the most difficult method will be alternating sides with a two footed jump. Scale the movement by completing your reps in place or by stepping over the bar.  The squats will be challenging after the swings and burpees so use a weight you could easily complete all nine in one set while fresh. If you need to break them up during the workout we’re looking for two sets ideally and three sets max. If you are stuck with doubles or single squat cleans, you have gone too heavy for this workout!  Remember that if CrossFit or this level of volume is new to you, you can scale the workout by volume.  Cut the number of rounds to a number that allows you to maintain high intensity!

  • July 8, 2018

    WOD

    “Run Angie Run”

    for time
    50 Pull-Ups
    400M Run
    50 Push-ups
    400M Run
    50 Sit-ups
    400M Run
    50 Squats
    400M Run

    Workout notes

    Today’s workout follows the same chipper pattern as the CrossFit Girls workout “Angie” but we’re cutting the volume of each movement in half and inserting a run after each movement.  You’ll still find difficulty with high reps in each movement but were starting with the most difficult and progressing to the easiest.  Adding the run between each movement will test another bodyweight mode but also give you a bit of recovery in those first two, arm heavy movements.  Keep those runs in mind and do your best to keep the intensity high in each movement.

  • July 7, 2018

    WOD

    AMRAP in 20 Minutes
    100M Overhead Dumbbell Carry 50/35 lb (50M right,50m left)
    20 Box Jump 24/20 ”
    30 Alternating Dumbbell Power clean 50/35 lb

    Workout notes

    Today’s workout is a long duration triplet where each round starts with a carry, switches to a bodyweight movement and then finishes with a dumbbell weightlifting movement.   For the overhead carry choose a dumbbell that you will use for both movements and head down to the wall with your arm locked out overhead, once there switch arms and return.  Set your dumbbell down and move through 20 box jumps before picking up the dumbbell again for thirty alternating power cleans.  Alternate reps by transferring the dumbbell on the floor or after it hits the front rack position.  If you choose to go touch and go remember that only one end of the dumbbell needs to touch the floor between your feet.  If mobility is an issue and you can’t carry the dumbbell overhead while keeping your shoulder in a healthy position you can choose to carry the dumbbell in the front rack position instead.

     

  • July 6, 2018

    Skill

    EMOM for 10 Minutes
    2 Squat snatches

    For today’s skill work we are working on snatch doubles.  Do your best to drop into as deep of a squat as possible for each repetition.  Mobility might be the limiting factor with how deep your squat is.  Test your limits but remember to go only as deep into the squat as your range of motion allows you.  These reps do not need to be performed as touch and go but do follow yourself within a few seconds if you are performing singles and use most of each minute for rest.

    WOD

    for time *

    50 Thrusters 95/65 lb

    *4 burpees over the bar EMOM

    Workout notes

    Today we have a couplet but your score will be based on your time to complete fifty thrusters.  Start the timer and complete four lateral burpees over the bar prior to starting your thruster reps.  Complete as many reps in the remaining time of each minute until your reach a total of fifty thrusters.  Remember that on our clock the minute timer shows rounds on the left starting with one.  So if the EMOM time shows 3:59 when you finish your last rep that means you were in round three so your time would be 2:59.

     

  • July 5, 2018

    Skill

    EMOM for 10 Minutes

    2 Split Jerks

    Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

    WOD

    AMRAP in 10 Minutes
    8 Toe to bar
    100M Run
    12 Push-ups

    Workout notes

    Today’s workout has three bodyweight movements and no barbell in sight.   Start each round with eight toe-to-bar. If you are new to toe-to-bar, we want you to be able to complete this work in a few sustainable sets.  After you complete eight toe-to-bar set out on a run to let your arms recover and then knock out twelve push-ups.  You’ll probably find the toe-to-bar to be more difficult immediately after the push-ups. Break them up and work at a sustainable pace to get back out on that run

     

     

  • July 4, 2018

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    Reminder

    We will be open for one class today at 9:30AM.  Normal hours return Thursday.[/text-with-icon][vc_column_text]

    WOD

    “1775”

    AMRAP in 60 Minutes
    17 Power cleans 135/95 lb
    75 Squats
    Unload the barbell and carry it 200 meters away.
    Return to the plates and then carry one forward to the barbell.
    Retrieve the second plate, carry it forward and reload the barbell for the next round.

    Workout notes

    We’re putting a partner or team twist on today’s workout that comes to us courtesy of CrossFit.com! We’re in for a long duration workout with a lot of time spent outside.   The workout is a celebration of the US Army’s first year.  We’ll do this workout in teams of two or three.  With your partners complete a total of seventeen power cleans dividing the reps between each of your team as you wish.  Each partner will then complete seventy-five squats before unloading the barbell and moving all of the equipment, one piece at a time two hundred meters.  When you get all of the equipment moved reassemble the bar and start another round.  Divide the carries up how you like but each member will move three times even if you are not carrying equipment. If this looks like a lot of work, don’t worry! There will be plenty of ways to scale this to make it work for you and your partner or team! Have fun and enjoy your fourth of July.[/vc_column_text][/vc_column][/vc_row]

  • July 3, 2018

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    Reminder

    Tomorrow, July 4th, we will be open for one class at 9:30AM.  Normal hours return July 5th.[/text-with-icon][vc_column_text]

    Skill

    Tabata pull-ups or kipping swings

    Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

    WOD

    AMRAP in 10 Minutes
    60 double unders
    20 deadlift 155/105 lb
    10 push jerk 155/105 lb

    Workout notes

    Today’s workout is a time priority triplet with a few difficult movements.  Each round starts with a moderate sized set of double unders before you transition to the barbell for twenty deadlifts and ten push jerks.  The load on the barbell is slightly heavier than what you might normally see in a light weight metcon.  You will use the same barbell for both movements.  You will want to choose your load based on the push jerks.  Choose a weight that allows you to complete ten reps in three sets at the most.  If you are forced to do single repetitions you have gone too heavy!

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  • July 2, 2018

    Skill

    Front Squat
    7-7-7-7-7

    Today we’re tackling some heavy high rep front squats. With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up.  7 reps is A LOT for a heavy weight so go in with a plan and use your first set to test out how you handle the 7 reps and build across several sets.

    WOD

    AMRAP in 12 minutes

    3-6-9-12-15-18… *
    Burpees to a plate

    * 15 sit ups after each round

    Workout notes

    Your score for today’s workout will be the number of burpees in the round you complete all of the burpees plus the additional fifteen sit-ups.  For example, if you finished eighteen burpees and fifteen sit-ups then all of the burpees in the round of twenty one, your score would be 18+21.    You’ll start the workout by knocking out three burpees and fifteen sit-ups before moving on to the round of six burpees.  Remember that there is no need to clap over head with burpees to a plate. Make contact with your chest and thighs on the floor behind the plate and then quickly close the hips and jump to the plate reaching full extension of the hips and knees.  The workout is front loaded with sit-ups as you work through the smaller rounds of burpees so move quickly but leave something in the tank for those final higher rep rounds in the end.  Keep in mind that this is a high volume of both sit-ups and burpees so pace yourself rather than going out all out in those early rounds.

     

  • July 1, 2018

    WOD

    4 minutes at each station with 1 minute rest between movements

    Rope climbs
    Two arm dumbbell clean & jerk 50/35 lb
    Row for meters

    Workout notes: Before today’s workout you will get a chance to spend some time on rope climb technique! Our workout today is in a chipper format that will start with 4 minutes of rope climbs.  If you are capable of climbing to the top and coming down safely you will perform as many rope climbs as you can during this time.  If you are not quite ready for 15 ft. rope climbs you can scale the height of each rope climb or scale the movement by starting each rep laying down and then pulling yourself up hand over hand to standing and then returning back to laying down in the same way.  Make sure to wear ankle and shin protection if you are climbing the rope and as always, be smart and safe!  After the rope climbs you will move on to two arm dumbbell clean and jerks. This should feel VERY different than your first movement.  At this station you should be moving a weight that is light enough for you perform sets of multiple reps in quick succession. Next you’ll hop on the rower for 4 minutes for total meters.  This might feel a lot like recovery after the very anaerobic clean and jerks so focus on your breathing and try to pick up the pace as you go through the 4 minute piece.  For this workout record each of your scores separately.  You will see these movements as well as this format again so you will want to refer to this data in the future.

    NOTE: If you are an advanced rope climber and/or weightlifter and want an extra challenge you may start on the rower and progress in reverse order but we recommend starting with the most difficult movement for beginners.

  • June 30, 2018

    WOD

    AMRAP in 20 Minutes
    2-4-6-8-10-12… *
    Thruster 95/65 lb
    2-4-6-8-10-12… *
    Power snatch 95/65 lb

    *100M Run before each movement in each round

    Workout notes

    Today’s workout has two difficult weightlifting movements coupled with a short recovery run.  Start the workout by running one-hundred meters (to the wall and back), complete two thrusters, run another one-hundred meters and then finish the round by completing two snatches.  Set out on another one-hundred meter run and add two reps to each movement.  Continue in that fashion until you reach twenty minutes. Your score will be the number of reps in the last round you completed plus the running and additional reps in an incomplete round.  Use one barbell for both movements and choose a weight you can complete multiple rounds with unbroken, or touch and go reps.