Category: Workout of the Day

WOD

7 Rounds for Time

7 Power Cleans 135/95lbs
14 Push Up
200M Run

Off Ramp WOD

3-5 Rounds for Time

7 Power Cleans
14 Push Up
200M Run

CrossFit Davis Regionals shirts are available for pre-sale! If you want to make sure that you get your size please order and pay for your shirt using zenplanner online. Men’s shirts are here, and Women’s here.  Login with the email address on file with us. Email matt@crossfitdavis.com if you have any problems. We will be ordering extras but your shirt will only be guaranteed if you pre-order it. Shirts will arrive before Nor-Cal Regionals! Support Team CFD in style!

CrossFit Davis Regionals shirts are available for pre-sale! If you want to make sure that you get your size please order and pay for your shirt using zenplanner online. Men’s shirts are here, and Women’s here.  Login with the email address on file with us. Email matt@crossfitdavis.com if you have any problems. We will be ordering extras but your shirt will only be guaranteed if you pre-order it. Shirts will arrive before Nor-Cal Regionals! Support Team CFD in style!

Skill

Squat Snatch
1-1-1-1-1-1-1

Work up to a strong effort squat snatch.  Start light and increase in small increments after successful lifts.  If you are still working on learning the snatch begin by catching the bar in a power snatch and ride it down into the bottom of your overhead squat. Only add weight if you are able to smoothly ride the bar down into your squat.  If your mobility is challenging you play with your foot and hand positions to find your optimal squatting stance. Take the bar as deep as you can with the bar remaining over your base of support.

WOD

AMRAP in 8 Minutes

5 Handstand Push-Up
10 Pull-Up
15 Box Jump 24/20″

Off Ramp WOD

AMRAP in 8 Minutes

5 Pike Push Ups
10 Pull-Up
15 Box Jump

*Put your feet up on a box for an added challenge!

Skill

E2MOM for 14 Minutes

3 Power Cleans

Work up to a moderate weight and perform 7 sets of 3 reps every 2 minutes for 14 minutes.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat.  You should be dropping lower with each rep to catch the bar rather than yanking it off the floor.   Add weight if the progression is going well. For experienced lifters target 70% for your starting weight.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball 20/14lbs to 10/9′ target

This workout is a repeat from June 6, 2013!

Off Ramp WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate
Wall Ball

Scale the workout by using a light medicine ball and choosing a target you can hit every time.  If you are not squatting to full depth use the medicine ball as a depth target and perform air squats.

Skill

5 Sets of Max Effort Dips

Use the rings for the most difficult option but scale them down to bar or bench dips if needed.  Go for a PR your first round and rest enough to get close to that number in the following sets.

Superset with 5 V-Ups after every round of dips

WOD

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please take care on the runs! 2nd Street and the parking lot are high traffic areas. Look out for cars and keep yourself safe! [/creativ_alertbox]

AMRAP in 20 Minutes

10 Pistol Squats
20 Kettlebell Snatch 24/16kg
400M Run

Off Ramp WOD

AMRAP in 20 Minutes

10 High Box One Legged Lower Downs
20 Kettlebell Snatch
400M Run

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill 

Run 1 Mile for time

WOD

5 Rounds with one minute on each station.

Toes-To-Bar
Clean & Jerks 135/95lbs
Rest

Your score is your total number of reps for all 5 rounds.

Off Ramp WOD

5 Rounds with one minute on each station.

Knee Tucks
Clean & Jerks
Rest

Strength

EMOM For 10 Minutes

3 Deadlift

Work up to a moderately heavy weight and perform 3 deadlifts every minute on the minute.   The load should be challenging but your form should never falter.  Keep your back flat and track your knees over your feet.  Target around 70% of your 1RM or attempt an increase from a previous benchmark.

WOD

AMRAP in 10 Minutes

10 Goblet Squat 32/24kg
30 Double Unders
10 Push-Ups

Off Ramp WOD

AMRAP in 10 Minutes

10 Goblet Squat
10 Double Unders
10 Push-Ups

Team Training for Nor Cal Regionals 2014!

Today we’re introducing a new concept into our programming!

This workout starts by completing NO MORE than 2 rounds during the first 6 minutes.  You should cruise through these rounds and work on perfect technique.  When  you complete the first two rounds take some time to rest and evaluate the load you chose for the workout.  The Snatch is one of our most difficult barbell movements  and finding the perfect weight can be the difference between a meaningful workout or suffering through a slugfest.  After you reach the 6 minute mark ramp up the intensity and continue on getting as many reps as possible in 14 minutes without sacrificing form.

Special thanks to Jeremy from Diablo CrossFit for introducing this concept to us!

WOD

Minutes 0-6 Complete only 2 rounds of the following:

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

During Minutes 6-20

AMRAP of the same complex

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

Off Ramp WOD

Scaling here is by load or by scaling the movement if you are not ready for overhead squats! Safely work the reps by challenging your depth or perform heavy goblet squats.

WOD

For Time

Row 1000M

then

6 Rounds of
8 Burpee Bar Hops
10 Deadlifts 165/110lbs

then

12 Walking Lunge Steps 165/110lbs

Off Ramp WOD

For Time

Row 1000M

then

6 Rounds of
8 Burpees
10 Deadlifts

then

36 Bodyweight Lunge Steps

Strength

EMOM For 16 Minutes

Odd Sustainable set of Strict Pull-Ups
Even 3 Front Squat

For the pull-ups try to maintain a moderate but challenging set each round. Increase by 1 rep from the last time you did this if this a repeat.  The front squats start from the floor. Squat clean the first rep if you can. New lifters keep the load light and work on keeping the elbows and chest up throughout the lift.

WOD  

For time

21-15-9

Kettlebell Swings 32/24kg
Box Jumps 30/24″

This workout is a repeat from July 15, 2013!

Challenge yourself to a heavier kettlebell or higher box today.

Off Ramp WOD

For time

21-15-9

Kettlebell Swings
Box Jumps