Category: Workout of the Day

WOD

for time *
150 Alternating dumbbell or kettlebell snatches

*4 Burpees EMOM

Workout notes: This workout starts with 4 burpees and you will perform 4 burpees every minute until you complete 150 snatches.  Choose either a dumbbell or kettlebell depending on your personal preference and available equipment. We will be working from the floor and alternating repetitions for both the dumbbell and the kettlebell. Benchmark weights for this workout would be 45/35lb for dumbbells or 20/16kg for kettlebells but you may attempt to work a little heavier if you feel that you are ready. If you are worried about  being able to complete the burpees in each round you can scale by doing 2 or 3 burpees each minute instead of 4.

WOD 

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

WOD

This benchmark day is a repeat from October 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we are closed today! Back to normal hours tomorrow![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Only one class today at 8:30AM, We are closed Friday and will return to regular hours Saturday! [/creativ_alertbox]

The interns are pretty serious about the new sweatshirts. If you reserved a sweatshirt they will be set aside and ready for you tomorrow! If you didn’t already order one, we did get extras! So make sure to ask a coach if you want to be warm and cozy on cold days at the gym! #crossfitdavis #crossfit #newswag #hoodies

A photo posted by CrossFit Davis (@crossfitdavis) on Nov 23, 2016 at 4:52pm PST

WOD

AMRAP for 20 Minutes

20 Burpees
50 Air Squats
20 Burpees
50 Walking Lunge Steps
20 Burpees
50 Jumping Squats
20 Burpees
50 Jumping Alternating Lunge Steps

Workout notes:  We hope you’re hungry for some burpees! The total rep count is high in this workout so remember to perform smaller set sizes if you are new to this level of volume.  The Squats and Lunges increase in difficulty so those 3rd and 4th rounds will be challenging! Your score is your total rounds and additional reps if you get through that last set of Jumping lunges!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We will be holding one class tomorrow on Thanksgiving day! Come in early at 8:30AM to get your WOD in before you feast! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

WOD

5 Rounds for reps with one minute on each station

Ring Dip
Row
Two Arm Burpee Dumbbell Deadlift 45/30 lb
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting with the difficult gymnastic movement and moving to more conditioning based movements.  The ring dip can be very hard if you don’t have the upper body strength yet so scale to some form of push-up if you need to!

A photo posted by CrossFit Davis (@crossfitdavis) on Nov 21, 2016 at 9:39am PST

Skill

EMOM for 10 minutes

[odd] Straight set of kipping chest to bar pull-ups
[even] :30s of alternating pistols

We have two difficult movements in today’s skill work.  If you are new to kipping pull-ups start by practicing kipping swings and work on timing your transition from arch to hollow.  Perform the movement under control and progressively build your pull-up heigh until you have your chin over the bar.  If you are ready for chest to bar pull-ups attempt to perform the same number of repetitions every round.  Pistols are another unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Scale by using a box and perform high box steps or using assistance from a squat stand post or ring.

WOD 

AMRAP in 10 Minutes
6 Front rack walking lunge steps 115/75 lb
12 Front squats 115/75 lb
24 Sit-ups

Workout notes: This triplet has two very difficult barbell movements.  The lunge is considerably more difficult by load than the front squat but you’ll be fatigued by the time you finish those lunges so the squats will be extra challenging. Even though me might be tempted to perform the entire round as a complex remember than breaking up those reps is okay. Keep your torso upright and elbows up throughout the entire range of motion for both movements.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 8:30AM only. We will be closed Friday and and returning to normal hours on Saturday.[/creativ_alertbox]

Skill

Power Clean
1-1-1-1-1

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

In front of a clock set for 12 minutes

1 minute of Double Unders
1 minute of Kettlebell Swings 32/24 kg
2 minutes of Double Unders
2 minutes of Kettlebell Swings 32/24 kg
3 minutes of Double Unders
3 minutes of Kettlebell Swings 32/24 kg

 This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.

WOD

“Tabata Something Else“

Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-ups
Tabata Squats

Workout notes: This workout comes to us from CrossFit.com! The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. You will complete 8 rounds at each station for a total of 32 intervals. There is NO additional rest period between movements. Transition from one movement to the other after completing all 8 rounds. Tabata is scored as your lowest number in any round but don’t let that limit your effort.  You can go for it with each movement knowing that the movements do compliment each other!

WOD

for time

50 Burpee
35 Deadlift 155/105
20 Thruster 155/105 lb
35 Deadlift 155/105 lb
50 Burpee

Workout notes: Today’s workout is a pyramid style chipper! Your warm up is a large set of burpees followed by deadlifts that are benchmarked on the lighter side. The middle of the pyramid is a larger set of heavy thrusters.  The thruster weight will be the limiting weight on the barbell for most athletes so spend some time testing out your thruster weight.  You should be able to perform multiple reps in a row while fatigued. If you are using a weight you need to perform single repetitions you have gone too heavy!

Skill

Overhead squat
5-5-5-5-5

Spend some time today working on the very difficult overhead squat.  The overhead squat requires a very good mobility and strength.  Practice keeping your torso angle upright while your arms are externally rotated. Your armpits should be pointing out rather than down. Keep the load light today on work on keeping a solid set of 5 rather than maxing out and hitting failure.
WOD

3 Rounds for time
40 Kettlebell Snatch 24/16 kg
400M Run

Workout notes: The kettlebell snatch is another difficult movement to master! You initiate the movement like you would a kettlebell swing but lead with your elbow and rotate your wrist around the kettlebell and press out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  Break up the reps however you want but distribute the work evenly across both arms.