Category: Workout of the Day

Skill

Front Squat
3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes

10 Thrusters 95/65 lb
30 Double unders

Workout notes

Today we have have a moderate duration couplet with the classic double under/thruster combo.  The set size for each round is on the low end so think about weight that you can perform 10 reps in at least 1-2 sets.  If you are performing single repetitions at any point in the workout, you are using a load that is too heavy! Remember that double unders can be scaled by volume if you are new to the movement! Adjust your set size to a number you can an achieve in about thirty seconds.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

REMINDER

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

WOD

“Gunny”

for time

1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Workout notes

This workout is a hero workout coming to us from CrossFit.com. Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself for the runs.  Take the weight off for the push-ups and sit-ups. We’ll use a fifty minute time cap for this workout.  If you are not already out on the last run at the fifty minute mark cap yourself to keep the volume in check.

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.[/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

REMINDER

We will be open for one class tomorrow, Labor Day at 9:30AM and closed for the rest of the day. Regular hours return Tuesday.[/text-with-icon][vc_column_text]

WOD

4 Minutes on each station 1 minute rest between each

Kipping HSPU
Air assault bike for calories
Rope Climbs
Row for calories

Workout notes

We have two difficult skills and two monostructural movements on the menu today.  You will four minutes to work at each station accumulating as many reps as possible. The handstand push-ups and rope climbs will be the most difficult movement. Scale to a standard you can work throughout the four minute period without hitting failure.  On the bike and rower you will be able to step up the intensity so start at a strong effort pace and try to hold it for the entire interval.

[/vc_column_text][/vc_column][/vc_row]

We will have ONE CLASS on Monday September 3rd at 9:30AM! Don’t miss it! #crossfitdavis #laborday #3dayweekend #TGIF

A post shared by CrossFit Davis (@crossfitdavis) on Aug 31, 2018 at 8:54am PDT

WOD

for time *

100 Pull-ups
1 Mile Run
100 Wall ball shots 20/14 lb 10/9 ‘

*30 Minute time cap

Workout notes

This workout is a task priority chipper with three movements that are very difficult!  We start the workout with the hardest of the three. If you are new to CrossFit or working on your pull-ups scale the volume to 75 or 50 reps and scale the movement to a standard you can maintain for the entire set.  The run distance and wall ball volume can be scaled as well. Be smart and choose numbers that match your current capacity. Never be afraid to scale in order to maintain intensity!

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

Back squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 7 Minutes

10 Alternating dumbbell snatch 50/35 lb
4 Burpee box jumps 24/20″

Workout notes

This workout is a short and sweet couplet of two high intensity movements.  The rep counts are on the small side in each round so scale the dumbbell to a weight you could complete a set of ten unbroken while fresh and the box jump to a height that you can keep the intensity high by completing reps in quick succession.  The snatches can be done as TnG if you choose, but either way make sure it is a weight you can perform quick repetitions with little rest.

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

EMOM for 10 Minutes

1 Slow pull-squat snatch + squat snatch

Today’s skill work is a barbell complex with two styles of snatch. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead.  Reset the bar on the floor and perform a full speed squat snatch hitting the same positions as the slow pull snatch.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

WOD

AMRAP in 10 Minutes

10 Push-ups
20 Sit-ups

Workout notes

Today we have a super simple but classic pairing of two fundamental calisthenic movements!  In this format you’ll be essentially fatiguing different muscle groups with each movement so practice quick transitions to utilize that little bit of recovery. If you are scaling push-ups remember to keep them strict either on your knees or using a box. Avoid progressive scaling as you get deeper into the workout.

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

Tabata Kipping Toe-to-bar
1 Minute rest
Tabata arch hold

We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of toe to bar or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all eight rounds.  Take a minute rest and work on holding arch or superman for as much of the work period as possible for another eight rounds.  If you want to increase the difficulty hold a pvc with arms straight and at shoulder width.

WOD

3 Rounds for time

400M Run
21 Box Jumps
12 Power cleans 185/135 lb

Workout notes

Today we have another workout for time.  Yesterday we featured a lighter barbell with large set sizes and today we’re loading up the bar a little heavier and reducing the reps.  Most of us will want to perform quick singles with short rest between each rep.  If you are up for challenging yourself at a heavier weight than you normally use in a metcon load the bar to a weight that is just above the 60% range of your 1RM.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

Crossfit day at the A’s

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition starts and 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt!

Purchase tickets with your zen planner account here.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Slow pull power clean + squat clean

Today’s skill work is a barbell complex with two styles of clean. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a receiving position.  Reset the bar on the floor and perform a full speed squat clean hitting the same positions as the slow pull power clean but descend into a full squat.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

WOD

for time

21-15-9
Thrusters 95/65 lb
9-15-21
Lateral burpees over the bar

Workout notes

This workout has everyone’s two favorite movements. The dreaded thruster and burpee! Each round has thirty reps starting with a heavy emphasis on the barbell.  The round of fifteen will most likely give you the biggest challenge so do your best to keep the intensity high and hang on for that last round.  This workout is meant to be sprint so use a weight you could do the thrusters in one to two sets during the larger rounds and adjust the volume of burpees if needed.[/vc_column_text][/vc_column][/vc_row]

Don’t miss out on an opportunity to spend the day with your CFD community and take in a good baseball game at the same time! On Sunday September 9th the @athletics are bringing back CrossFjt Day! There will be a CrossFit competition before the game where a 4 person team from CFD will be competing! After the competition there will be a food and beverage party in the Eastside club! You will get access to all of this and will also receive a special T-shirt with your 75$ ticket! There is a clipboard to sign up at the front of the gym! Be there to cheer on our team and cheer on the A’s! Sure to be a fun day with the community! #crossfitdavis #oaklandathletics #community #crossfitday

A post shared by CrossFit Davis (@crossfitdavis) on Aug 25, 2018 at 7:53am PDT

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

AMRAP in 15 Minutes

10 Deadlifts 225/155 lb
20 Lunge steps
30 Double unders

Workout notes

This spicy triplet has everything! A heavy barbell, a unilateral bodyweight movement and the high skill double under!  Scale each movement by volume to a set size you could easily complete unbroken or in quick succession when fresh.  For deadlifts were looking for a weight you could complete each round of ten in one to two sets.  Double unders are harder to scale if you are new to the movement.  If have them but thirty is a high number, scale the volume to an amount you could complete in about thirty to forty-five seconds. If you decide to go with single unders instead make atleast one double under attempt every round!

WOD

AMRAP in 35 Minutes
300M Run
25 Squats
200M one arm overhead carry 50/35 lb
15 Strict pull-ups

Workout notes

This workout is a long one! The long time domain of this workout will be unfamiliar to most of us but don’t be afraid! The first two elements prioritize the legs and should give you some recovery from the upper body movements in the second two elements as you get deeper into the workout. The 300M run will be down to the the northeast corner of the “C” building in our complex cutting 100M short of our usual 400M loop.  For the carries use a dumbbell locked out overhead.  Distribute the work evenly across both arms but break up the work any way that you see fit. When you are in the gym knock out a set of fifteen strict pull-ups.  The best scaling option for strict pull-ups will be ring rows.  Keep the movement strict and prioritize arm pulling strength for those fifteen reps.