Category: Workout of the Day

Skill 

EMOM for 10 minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.

WOD

AMRAP in 10 minutes
2-4-6-8-10…
Thruster 135/95lb
10-20-30-40…
Double Under

Many of you had your fill of thrusters at the Hometown Hoedown. Well they’re back, and a little heavier this time. The benchmark weight is listed at 135/95 today which can be a challenging weight when it comes to thrusters. Make sure you are able to string multiple reps together with the weight you choose before starting the workout.  You don’t want to get stuck doing single squat clean thrusters for this workout.  Focus on keeping your elbows up and chest high through the squat portion of the thruster. Drive through your heels to quickly send the weight overhead in one smooth motion.  If double unders are still giving you trouble, cut the reps down before deciding to go to singles.  5-10-15.. or 2-4-6-8..etc. would be a good place to start if this is a challenging movement for you. Whatever rep scheme you decide on here, make sure to stick to it for the full 10 minutes Committing to double unders is the only way to master this skill!

Skill

EMOM for 10 minutes
[odd] Straight set of Toes to Bar
[even] Straight set of Handstand Push-ups

During today’s EMOM we are working on two high skill movements. If you are new to toes to bar 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. This skill can be scaled to kipping swings or knee raises.  For the handstand push-ups we suggest being able to do 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness.

WOD

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] What a blast! Thank you so much to those of you that came out Saturday to compete, cheer and hang out.  Special thanks to everyone that helped us with judging, scoring, setup and everything else it took to make the Hometown Hoedown a success.  Final  leaderboard and event results are available at www.hometownhoedown.com.[/creativ_alertbox]

Skill

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  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 little bit in the front squat and load the bar onto your torso. That 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.

WOD 

AMRAP in 10 Minutes

7 Burpees over the bar
3 Clean and Jerks 185/125lb

Today we’re working with two very different movements.  A fast all bodyweight movement and a likely slower barbell lift.  Try to find a pace that allows you to move smoothly through both parts of this workout.  The weight you choose for the clean and jerk should be a bit of a challenge.  If you are hitting unbroken sets of 3 through the whole workout you may have gone too light.  Use this as an opportunity to try bumping up the weight a little on your barbell.

What. A. Day!! We are so grateful for all of you for making today such a blast!! #crossfit #crossfitdavis #hometownhoedown #2016 #CFDistheplacetobe

A photo posted by CrossFit Davis (@crossfitdavis) on Dec 10, 2016 at 9:27pm PST

WOD

AMRAP in 30 Minutes
400M Run
80 Double Unders
40 Air Squat
2 Minutes rest

Workout notes:   This workout is an interval format. You will have less rest compared to the time you are working so plan to set out at a submaximal pace rather than going all out on the run and slowing down during the double unders and squats.  A good goal would be to shoot for consistent splits each round.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that today is the Hometown Hoedown and holiday party! The competition will start at 8:30AM. Please arrive at 8:00AM for the event briefing. [/creativ_alertbox]

The stage is set. All we’re missing is you! We’ll see you all at 8am! #crossfit #crossfitdavis #hometownhoedown #2016 #CFDistheplacetobe

A photo posted by CrossFit Davis (@crossfitdavis) on Dec 9, 2016 at 11:22pm PST

Hometown Hoedown Heat List

Events 1 and 2

Heat 1
Toby
Steve
Shannon M
Lisa N
Cara M
Justin W
Michael S
Gabina
Jill H
Katya

Heat 2
Jason S
Hao Luo
Liz Lee
Lorna
Jessica N
Ryan D
Derek S
Linda L
Bekki F
Christine D

Heat 3
Ryan Mangan
Andrew Susskind
David S
Laura C
Amanda B
Eugene R
Casey K
Erin B
Jesy N
Lisa F

Heat 4
Scott Bukosky
Ken W
Imani W
Christie Z
Maria B
John S
Jay K
Collette L
Claire N
Erica B

Heat 5
Tyler
Paul W
Marissa McBride
Hannah S
Essa R
Rich C
Drake W
Yu
Kathy
Liz M

Heat 6
Roman
Scott Brink
Jenna T
Annie O
Zhuorui
Hossein G
Brad B
Sabrina
Jenny R
Courtney O

Event 3

Heat 1
Toby
Steve
Shannon M
Lisa N
Justin W
Michael S
Gabina
Jill H
Katya

Heat 2
Jason S
Hao Luo
Cara M
Liz Lee
Ryan D
Derek S
Bekki F
Linda L

Heat 3
Ryan Mangan
Andrew Susskind
Lorna
Jessica N
Eugene R
Casey K
Erin B
Christine D

Heat 4
David S
Scott Bukosky
Laura C
Amanda B
John S
Jay K
Jesy N
Lisa F
Erica B

Heat 5
Ken W
Imani W
Christie Z
Maria B
Essa R
Rich C
Collette L
Claire N

Heat 6
Tyler
Paul W
Marissa McBride
Hannah S
Drake W
Zhuorui
Yu
Kathy
Liz M

Heat 7
Roman
Scott Brink
Jenna T
Annie O
Hossein G
Brad B
Sabrina
Jenny R
Courtney O

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that today is the Hometown Hoedown and holiday party! The competition will start at 8:30AM. Please arrive at 8:00AM for the event briefing. [/creativ_alertbox]

The stage is set. All we're missing is you! We'll see you all at 8am! #crossfit #crossfitdavis #hometownhoedown #2016 #CFDistheplacetobe

A photo posted by CrossFit Davis (@crossfitdavis) on Dec 9, 2016 at 11:22pm PST

Hometown Hoedown Heat List

Events 1 and 2

Heat 1
Toby
Steve
Shannon M
Lisa N
Cara M
Justin W
Michael S
Gabina
Jill H
Katya

Heat 2
Jason S
Hao Luo
Liz Lee
Lorna
Jessica N
Ryan D
Derek S
Linda L
Bekki F
Christine D

Heat 3
Ryan Mangan
Andrew Susskind
David S
Laura C
Amanda B
Eugene R
Casey K
Erin B
Jesy N
Lisa F

Heat 4
Scott Bukosky
Ken W
Imani W
Christie Z
Maria B
John S
Jay K
Collette L
Claire N
Erica B

Heat 5
Tyler
Paul W
Marissa McBride
Hannah S
Essa R
Rich C
Drake W
Yu
Kathy
Liz M

Heat 6
Roman
Scott Brink
Jenna T
Annie O
Zhuorui
Hossein G
Brad B
Sabrina
Jenny R
Courtney O

Event 3

Heat 1
Toby
Steve
Shannon M
Lisa N
Justin W
Michael S
Gabina
Jill H
Katya

Heat 2
Jason S
Hao Luo
Cara M
Liz Lee
Ryan D
Derek S
Bekki F
Linda L

Heat 3
Ryan Mangan
Andrew Susskind
Lorna
Jessica N
Eugene R
Casey K
Erin B
Christine D

Heat 4
David S
Scott Bukosky
Laura C
Amanda B
John S
Jay K
Jesy N
Lisa F
Erica B

Heat 5
Ken W
Imani W
Christie Z
Maria B
Essa R
Rich C
Collette L
Claire N

Heat 6
Tyler
Paul W
Marissa McBride
Hannah S
Drake W
Zhuorui
Yu
Kathy
Liz M

Heat 7
Roman
Scott Brink
Jenna T
Annie O
Hossein G
Brad B
Sabrina
Jenny R
Courtney O

Events 1 and 2

Heat 1
Toby
Steve
Shannon M
Lisa N
Cara M
Justin W
Michael S
Gabina
Jill H
Katya

Heat 2
Jason S
Hao Luo
Liz Lee
Lorna
Jessica N
Ryan D
Derek S
Linda L
Bekki F
Christine D

Heat 3
Ryan Mangan
Andrew Susskind
David S
Laura C
Amanda B
Eugene R
Casey K
Erin B
Jesy N
Lisa F

Heat 4
Scott Bukosky
Ken W
Imani W
Christie Z
Maria B
John S
Jay K
Collette L
Claire N
Erica B

Heat 5
Tyler
Paul W
Marissa McBride
Hannah S
Essa R
Rich C
Drake W
Yu
Kathy
Liz M

Heat 6
Roman
Scott Brink
Jenna T
Annie O
Zhuorui
Hossein G
Brad B
Sabrina
Jenny R
Courtney O

Event 3

Heat 1
Toby
Steve
Shannon M
Lisa N
Justin W
Michael S
Gabina
Jill H
Katya

Heat 2
Jason S
Hao Luo
Cara M
Liz Lee
Ryan D
Derek S
Bekki F
Linda L

Heat 3
Ryan Mangan
Andrew Susskind
Lorna
Jessica N
Eugene R
Casey K
Erin B
Christine D

Heat 4
David S
Scott Bukosky
Laura C
Amanda B
John S
Jay K
Jesy N
Lisa F
Erica B

Heat 5
Ken W
Imani W
Christie Z
Maria B
Essa R
Rich C
Collette L
Claire N

Heat 6
Tyler
Paul W
Marissa McBride
Hannah S
Drake W
Zhuorui
Yu
Kathy
Liz M

Heat 7
Roman
Scott Brink
Jenna T
Annie O
Hossein G
Brad B
Sabrina
Jenny R
Courtney O

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]There will be no 6:30 pm class tonight to allow for set up for the Hometown Hoedown! There will also be no regular classes on Saturday. If you are competing make sure to show up at 8am! Heat 1 will kick things off at 8:30 sharp! If you are coming to cheer or just to eat or drink we would love to have you! The Who is Hungry Food Truck will be serving food by 2pm. We can’t wait to celebrate with all of you! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Hometown Hoedown events are listed here![/creativ_alertbox]

Skill

EMOM for 10 minutes
2 Squat Cleans

Spend 10 minutes working up to a moderate to strong effort squat clean double.  If you are new to the lift start by catching the bar in the power position and slowing riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. Your reps do not have to be touch and go, but try to follow yourself quickly for the second rep.

WOD

500m Row
100 Wall Ball Shots 20/14lb 10/9′

Today’s workout should feel like a sprint.  Choose a pace on the row that allows you to move right to your wall ball when you are done. Push your pace and sets on the wall ball shots as they are the final movement of the workout.  Keep your chest up and make sure to hit full depth through the squat portion of the wall ball and aim for the same height target for every rep.  We will start the row in waves if class sizes are big.

Event 1

for time:

24 Calorie Row
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
12 Burpee Box Jump Overs
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
24 Two Arm Burpee Dumbbell Deadlift
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
12 Burpee Box Jump Over
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
24 Calorie Row

Rx: 45/30 lb, 24/20″ (must perform a two footed jump)
Scaled: 35/20lb, 24/20″ (may perform step up and overs)

10 Minute time cap

Event 2

6 Minutes to attempt a Max Effort Clean & Jerk the one minute of double unders as a tiebreaker

Any style of Clean or Jerk permitted. This is ground to shoulder and shoulder to overhead. After you have finished six minutes of lifting you may spend one minute attempting double unders.  The number of double unders you perform will be used as a tiebreaker.

Event 3A/B 

“Fight Gone Fran”

RX

A)

1 Minute of Toe-To-Bar
1 Minute of Thrusters 95/65 lb
1 Minute of Pull-ups
1 Minute of Thrusters 95/65 lb

2 Minutes Rest then move to b)

B)

2 Minutes of Bar Muscle Ups
1 Minute of Thrusters 115/75 lb

This workout is 9 Minutes total with part A and B being scored separately for total reps.  You may perform as many or as few reps as you like at any station.

Scaled

A)

1 Minute of Sit-Ups
1 Minute of Thrusters 65/45 lb
1 Minute of Strict Knee Push-Ups
1 Minute of Thrusters 65/45 lb

2 Minutes Rest then move to b)

B)

2 Minutes of Strict Plank Push-Ups
1 Minute of Thrusters 75/55 lb

This workout is 9 Minutes total with part A and B being scored separately for total reps.  You may perform as many or as few reps as you like at any station.

Skill

EMOM for 10 minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  Keep your lower half locked and resist the temptation to drop under the bar and perform a jerk. When returning the bar to your shoulders make sure to catch it with a soft knee to avoid the bar coming crashing down on you.

WOD

8 min AMRAP
2-4-6-8-10…
Deficit Push-Up 45/25lb*
*15 Sit Ups after each set

In today’s workout we are scaling up the difficulty of the already challenging push-up.  For the deficit push-ups you will place each hand on a plate to increase the range of motion.  Make sure that you are still touching your chest to the ground for the rep to count.  If you are doing knee push-ups you can still use the plates to make them a little tougher.  Go with regular push-ups if you are unable to tap your chest to the ground while keeping a rigid body through the push-up when using the plates. Avoid breaking at the hip or “snaking” to get the rep done.