Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 4th annual Hometown Hoedown is just around the corner! Event 2  is announced and the last day to sign up to participate in the competition will be Tuesday! [/creativ_alertbox]

WOD

10 Rounds of

30 seconds of wall ball shots 20/14 lb 10/9′
30 seconds rest
30 seconds of toe-to-bar
30 seconds rest

Workout notes: Today’s workout features two difficult movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.  One could possibly game the workout by not going hard on one movement in order to accumulate reps on another but that is not the intent of this workout!  Use this opportunity to go hard on both movements, especially since each work period is followed by rest! With only 30 seconds of work in each round you will want to perform most of your work in 1-3 sets.  If you are new to toe-to-bar this will be a good time to practice syncing consecutive reps even if it is just for small sets.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Today marks 7 days until our 4th annual Hometown Hoedown! Click here to see workout details for event 2! Start planning your strategy now! [/creativ_alertbox]

WOD

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Clean & Jerks 185/135 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell front squats 50/35 lb

* start at any station and rotate through each one

Workout notes: Today’s workout probably looks very different that what you normally see in a metcon.  We essentially have 3 different AMRAPs to work through using 7 minute intervals.  Record your score for each workout so you end up with 3 scores after 21 minutes.  Our three workouts are very different from each other so go at each one with an open mind! We have single element monostructural rowing, a single element weightlifting AMRAP based on the the classic CrossFit workout “Grace”.  We follow that up with a fast moving mixed mode workout.   Unlike other interval workouts there will be no rest between stations so leave a little time as you move between AMRAP’s to get ready for the next one and jot down your score.  If classes are busy this can be done in any order! Choose one AMRAP and rotate through until you have completed all 3.  Please keep in mind that each 7 minute section is a difficult, high volume workout on it’s own so if you are new to CrossFit or not adapted to this much volume scale by dropping the weight and/or the dumbbells and insert some rest at each station.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]THE GYM IS CLOSED TODAY! We hope everyone had a wonderful holiday! Get outside today and enjoy some time out of the gym, or just relax and eat leftovers! Back to normal hours Saturday with classes at 8:30 and 9:30AM. [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will be open for one class at 8:30AM and closed Friday. Normal hours return Saturday![/creativ_alertbox]

“Loredo”

Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run

* 35 Minute time cap

Workout notes:  This workout is a hero workout from crossfit.com celebrating the life and sacrifice of U.S. Army Staff Sergeant Edwardo Loredo who was killed on June 24, 2010 in Jelewar, Afghanistan.  Like a lot of Hero WOD’s this is a higher volume workout, feel free to scale down the rounds or just see how much work you can get done under the 35 minute cap!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: No 7:30PM Open Gym Tonight. We will be open for one class tomorrow (Thursday) at 8:30AM and closed Friday. Normal hours return Saturday.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM.

WOD

for time

40-30-20-10

Sit-ups with a medicine ball 20/14 lb
Box Jumps 24/20″

Workout notes: Today we have a high volume of two body weight movements.  With a volume of box jumps such as this you’ll want to establish as sustainable cadence that is a bit slower than how you would approach this in a sprint. This number of box jumps may be unfamiliar so consider scaling by lowering the volume or the height of your box.

Hours for this Holiday week! One class on Thursday! We will be closed on Friday and resume normal hours on Saturday. There will also be no 7:30pm Open Gym on Wednesday night. #crossfitdavis #earnthatturkey #holidays #thanksgiving

A post shared by CrossFit Davis (@crossfitdavis) on Nov 20, 2017 at 9:17am PST

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you’re very comfortable with the movement!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

for time

21-15-9
Deadlift 225/155 lb
Lateral burpee over the bar

Workout notes: This deadlift should be fairly light compared to your max but moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps when choosing your weight.  Remember that the burpees can be scaled to “in place” burpees or by stepping over the bar rather than jumping if needed.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note! We will be holding one class at 8:30AM ONLY on Thanksgiving morning and closed Friday for the holiday. There will also be no 7:30PM Open Gym on Wednesday night. Back to Normal hours on Saturday. [/creativ_alertbox]

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two rep front squat.  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. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all rather than adding weight as you go.

WOD

With a clock set for 12 Minutes

1 Minute of double unders
1 Minute of squat cleans 135/95 lb
2 Minutes of double unders
2 Minutes of squat cleans 135/95 lb
3 Minutes of double unders
3 Minutes of squat cleans 135/95 lb

Workout notes: Today’s features a difficult timing format with increasing time at each station.  Your score will be your total number of repetitions completed in twelve minutes and both movements. If you have double unders you could potentially game this workout by going easy on the squat cleans but that is not the intent of this workout!  Go hard on both movements.  Keep in mind half of the workout time is spent in the final two stations so don’t go out too hard in that first round and leave something in the tank!

WOD

for time

1000M Run
20 Clean & Jerks 155/105 lb
1000M Run
20 Clean & Jerks 155/105 lb
1000M Run

Workout notes: Today’s workout comes to us in the format of a chipper! Our 1000M Run starts at the roll up doors, goes around the back side of the complex and out the of eastern exit of the complex. Turn around at the Cantrill road sign and make your way back to the gym on the same route. You’ll perform a total of 40 clean and jerks broken up by another Cantrill run.  With this format the best option for the clean and jerk will likely be single repetitions in quick succession.  You’ll want to use  a moderately weighted barbell but still below 60% range of your 1RM.  Review the power clean and push jerk prior to starting the workout and try to maintain a sustainable effort.  Finish up with another run to Cantrill and push the pace on your final effort of the day!

We’re so excited to announce our food truck for this year at the Hometown Hoedown IV! @saucylitos will be there serving up delicious food! We can’t wait! This is going to be the best year yet! Don’t miss it! #crossfitdavis #saucylitos #wingsandmore #partytime #hometownhoedownIV

A post shared by CrossFit Davis (@crossfitdavis) on Nov 17, 2017 at 9:10am PST

WOD

5 Rounds of 1 minute at each station
Row for calories
Box Jumps 24/20″
Overhead squat 75/55 lb
Rest

Workout notes: Today’s workout is in the format of the classic CrossFit benchmark, “Fight Gone Bad”.  You’ll perform as many reps as possible in one minute at each of three stations followed by one minute of rest before restarting on the rower.  Your score will be your total number of repetitions completed for the entire workout. Due to space limitations we’ll need to share barbells for this workout so grab some partners and work on establishing a squat load that all partners can agree on. You’ll want to be able to spend a large part of the minute accumulating reps with a very light load.  Don’t be afraid to scale the workout to an empty barbell or even a PVC.  If overhead mobility issues are holding you back switch to front squats but start working on that mobility outside of class!

Skill

EMOM for 10 Minutes

straight set of Kipping Pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  We saw this combination last Monday the 13th in our skill work. This time around we’ll working stringing together a set of kipping swings or pull-ups.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of  pull-ups then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of  pull-ups.  If you are proficient at both movements work on Chest-To-Bar pull-ups and Triple unders!

WOD

3 Rounds for time

400M Run
21 Hang Power Cleans 115/85 lb
12 Lateral burpees over the bar

Workout notes: Today’s workout is a task priority triplet formatted like the infamous CrossFit benchmark “Helen”.  There’s a big bodyweight component to this workout with a potentially difficult weightlifting movement.  We have a rather high rep set of hang cleans.  The weight you choose should be on the lighter side of your max effort. Something in the 50% range or less would be a good estimate.  You’ll want to be able to complete each round of 21 in 2-3 sets from the start and 2-4 sets as you fatigue in your last rounds.