Category: Workout of the Day

WOD

for time
50-40-30-20-10
Wall Ball Shots 20/14 lb
25-20-15-10-5
Toe-To-Bar

Workout notes: Today we have a 5 round workout of  wall ball shots and toe-to-bar! This workout has a high volume of wall ball shots so make sure you shoot to a target you can consistently hit. If you are new to toe-to-bar start by learning the kipping swing and bringing your knees up to your chest. Protect your hands and make sure that you don’t tear. If you feel like your grip is giving way switch to some form of sit-up.

Skill

5 rounds of
30s Handstand Hold
30s rest

For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold.  For an extra challenge perform the drill wall facing. Whichever option you choose work on keeping your midline tight and resist the temptation to lose stability and fall into an arched position.

WOD

for time
40-30-20
Walking Lunge Step
10-15-20
Clean & Jerk 135/95 lb

Workout notes: In this couplet we will descend in reps with the first movement and ascend in reps with the second.  We start with the “easier” but taxing bodyweight lunge and move on to a short round of clean & jerks. The challenge will be to maintain your speed following the second round of lunges.  At this point you have done a large number of reps but still have a lot of clean and jerks left.  Do your best to maintain your pace and finish strong.

Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

WOD

for time

15-12-9-6-3
Overhead Squat 115/75 lb
Burpee Box Jump Overs 24/20″

Workout notes: The overhead squat is one of our most difficult movements. Keep the load light and manageable if the lift is new to you.  Do your best to work through the full range of motion. If the OHS range of motion isn’t happening today due to mobility issues switch the lift to a front squat or other power movement.

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.

WOD

AMRAP in 10 Minutes
15 Pull-Ups
200M Run

Workout notes: Here’s your chance to play around on our new pull-up structure! We had several custom bars made by rogue that do not have powder coat, they have the feel of the two “speal” bars that we had at the old gym so we now have more of those available for those who like them.  We have several powder coated bars as well for folks who prefer that flavor!  We also made the rig wider so the bars inside are accessible as well. If you are new to pull-ups scale the movement to jumping pull-ups or strict pull-ups with a band.  Use a method with which you can get at through at least 3 rounds.  If you have not seen our new 200M Run it goes out the back door and has a turn around at the metal cage in the back alley.

AMRAP in 20 Minutes
15 Power Clean 115/75 lb
30 Sit-Ups
60 Double Unders

Workout notes: This workout falls in a longer time domain and gives you lots of time to practice double unders!  The power clean is recommended to be light as we have a long workout with higher rep sets.  You should be able to perform that set of 15 in sets with short rest. If you go so heavy that you are starting with single reps, you may have gone too heavy! As always double unders are a challenge so if you are new to them so here is a good opportunity to put some work in. Remember you can always scale the volume of each round if 60 is a daunting number!

Hope everyone’s got their red, white and blues ready for tomorrow! We will have one class at 9:30am ONLY! See you there! #crossfitdavis #4thofjuly

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 3, 2016 at 9:38pm PDT

One class on Monday! Don’t miss it!! #4thofjuly #crossfitdavis #crossfit

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 2, 2016 at 8:22pm PDT

WOD

AMRAP in 20 Minutes
10 Goblet Squats 32/24 kg
10 Kettlebell Swings 32/24 kg
200M Run

Workout notes: This workout is a 20 minute AMRAP so that puts it into a longer time domain than a sprint workout or totally anaerobic weightlifting movements.   Work on a strong effort but sustainable pace for that reason. Choose a kettlebell that you can perform most of the workout in very large sets.  We’re in a new spot so that means we’ll have a new target for the run distances you might normally see.  Come on in today to find out where our new 200M target is!

WOD

for time

18-15-12-9-6
Deadlift 225/155 lb
Burpee Pull-Ups

Workout notes: The deadlift weight for this workout is what you might normally see if you were attempting to “rx’ a workout like the famous CrossFit workout “Diane”.  Today we are combining that deadlift weight and the difficult burpee pull-up with an increase in total volume over Diane.  Using that as a gauge establish a deadlift weight that you can maintain strong effort set sizes. In a higher volume heavy deadilift workout like this the weight should be something that you could perform in large sets.   The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Today is moving day! We will be closed all day and opening at 5:30PM to move our gear to the new gym with your help followed by the first workout at the new box! Drinks and celebration to follow! Show up ready to move equipment and workout. Hope to see you all there! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Today will be your last opportunity to workout at our current location! Tomorrow, the 1st, we will be closed all day and opening at 5:30PM to move our gear to the new gym with your help followed by the first workout at the new box! Drinks and celebration to follow! Hope to see you all there! [/creativ_alertbox]

Last chance to learn Double Unders at old CrossFit Davis

8 minutes to establish a max set of Double Unders

With 8 minutes on the clock attempt to achieve a straight set of unbroken double unders PR.  If you are new to the movement give yourself plenty of rest to make a strong effort attempt at double unders.

Last WOD at old CrossFit Davis

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: This workout is a  classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the same score in each cycle.  You have 19 minute workout and a total of 15 minutes of work so plan for a longer workout!