Category: Workout of the Day

Strength
8 Sets for Max reps of
Strict Hollow Body Chin Ups

Use a supinated grip and maintain hollow body throughout each repetition with strict form. Perform these at bodyweight or with a band.

WOD

1-10 Hang  Snatch 115/75lbs
30 Double Unders Before each round of snatches (start the workout with DU’s and end with 10 hang snatch)

Off Ramp WOD

1-10 Hang Snatch 115/75lbs
60 Single Unders Before each round of snatches (start the workout with SU’s  and end with 10 hang snatch).

If you want to work on Double Unders make a Double Under attempt after every 30 Single Unders! You will never learn that skill by avoiding it!

We forgot to get a pic of everyone so this is small portion of the big group of amazing people that completed 14.5 yesterday! Thanks to everyone who helped us celebrate the end of the Open today! We are SO proud of all of you who challenged yourselves and went for it this year! CFD is such a special place because of all of you!

If you haven’t done 14.5 yet we will see you at 5pm today! If you want to come help judge or cheer we would love to have you! Send an email to kirsten@crossfitdavis.com if you can not make it at 5 today.

WOD

With a Partner

5 Rounds for Time

50 Kettlebell Swings 24/16kg
40 Medicine ball partner sit-ups 20/14lbs
200M Run

Swings will be done with one person working at a time.  Alternate during the sit ups by tossing the ball back and forth until you get to 40 total (20 each).  Run together and do not start your next round of swings until both partners are back from the run. Have fun!!

14.5 is going down today! We will start running people through this little gem at 11am! Please show up early for movement standards etc. Olympic Lifting is canceled for today to allow us extra time to get everyone through the workout. Make sure to plan to stay for the festivities after! BBQ and celebrating the end of the Open! Bring a dish or drinks to share! We will provide Meat and Beer! Can’t wait to see everyone! We are so proud of everyone for making it through a tough 5 weeks! Let’s finish out strong!

WOD

CrossFit Open Workout 14.5

For time

21-18-15-12-9-6-3
Thrusters 95/65lbs
Bar Facing Burpees

25 Minute time cap

Off Ramp WOD

WOD

CrossFit Open Workout 14.5

For time

21-15-9
Thrusters
Burpees

25 Minute time cap

A lot of firsts in this years Open! The first “for time” workout ever! We will be running Saturday’s Open workout a little differently than previous weeks. There will not be heats. Each judge will have a stop watch and you will sign up and go in order as people finish. This will get us done faster and no one will ever be working out alone! See you all Saturday!

Strength 

1-1-1-1-1-1-1

Snatch

Find a max effort Snatch for the day.   If you are new to weightlifting try not to resort to yanking the bar off of the ground and performing a power snatch.  Ride the bar down into the bottom of your squat and increase the load only if you are successful.

WOD

AMRAP in 12 Minutes

10 Toe-To-Bar
10 Deadlift 225/155lbs
200M Run

Off Ramp WOD

AMRAP in 12 Minutes

10 Knees-To-Elbows, Knee Tucks or Sit-ups
10 Deadlift
200M Run

14.5 is going down this Saturday at CFD with our annual End of the Open BBQ after! Heats will start at 11! If you have a pop up or some chairs please bring them as we are expecting a little rain:) Beer and Meat will be provided, bring a dish or your drink of choice to share!

Strength

1-1-1-1-1-1-1

Clean & Jerk

Work up to a daily max for your Clean & Jerk.  Start light and pay close attention to your technique even when the load is light. Every rep should look the same regardless of the weight!

WOD

For time

40-30-20-10
Kettlebell Swings 24/16kg
10-20-30-40
Wall Ball Shots 20/14lbs 10/9′

Off Ramp WOD

For time

40-30-20-10
Kettlebell Swings
10-20-30-40
Wall Ball Shots

Don’t miss out on the fun this Saturday! 14.5 and Party time after! Show up at 10:30 to sign up for a heat! We’ll start running the WOD at 11! ALL are welcome! Even if you have not been participating in the Open! Bring a dish or your drink of choice to share! Meat and Beer will be provided!

Skill

3 Rounds of Each

Max Effort Handstand Hold
Max Reps Skin the Cats

Rest as needed between rounds.

By “Max Effort” and “Max Reps” we’re talking about challenging yourself to achieve more than you did the last time you tried these movements! Don’t go to failure while you are upside down or on the rings of course.  Make sure you have a bailout plan for the handstands and use spotter for Skin the Cats!

WOD

10 Rounds For Time

4 L-Arm Kettlebell Snatch 32/24kg
4 R-Arm Kettlebell Snatch 32/24kg
8 Box Jump Overs 24/20″

Off Ramp WOD

5-7 Rounds For Time

4 L-Arm Kettlebell Snatch
4 R-Arm Kettlebell Snatch
8 Box Jump Overs

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

E2MOM for 14 Minutes
Max Set of Strict Pull-ups followed by a sustainable set of Double Unders.

Perform as many pull-ups as you can during every round  immediately followed by a  set of double unders.   Rest during the remaining portion of each round.  If you’ve recently set a pull-up milestone like getting your first strict pull-up, stick with the least assistance possible even if it means only getting one pull-up per round and possibly hitting failure.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.  Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.

Off Ramp WOD

AMRAP in 10 Minutes
Squat Clean Thrusters
EMOM 5 Burpees Over The Bar

Be sure to choose a weight that allows you to score multiple reps during each minute, don’t get stuck doing burpees for 10 minutes!

Strength

1-1-1-1-1-1-1

Hang Power Clean

Work up to a daily max for your hang power clean.  Start light and be sure to catch the bar deeper into a partial squat as the weight increases.  When the weight goes up your response should be to drop lower to receive the bar.  If you fail a rep it should be by landing below parallel and catching the bar in a squat clean.  Trying to yank the bar higher and higher is inefficient!

WOD

AMRAP in 6 Minutes

6 Double Dumbbell Ground To Overhead 45/30lbs
12 Air Squats

Off Ramp WOD

AMRAP in 6 Minutes

6 Double Dumbbell Ground To Overhead
12 Air Squats

WOD

10 CTB Pull-Up
10 Front Rack Lunges 135/95lbs
200 M Run
20 CTB Pull-Up
20 Front Rack Lunges  135/95lbs
400M Run
30 CTB Pull-Up
30 Front Rack Lunges  135/95lbs
800M Run

Off Ramp WOD

10 Ring Rows
10 Lunges
200 M Run
20 Ring Rows
20 Lunges
400M Run
30 Ring Rows
30 Lunges
800M Run

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Heats start at 11:30AM. Come early to warm up and pick your heat time! [/creativ_alertbox]

Skill

Muscle Ups!

5 Sets of Max Effort Muscle Ups.  Rest as much as you need to between sets.  If you don’t have a muscle up yet. Work on developing the transition using a band or box for assistance.

WOD

CrossFit Open 14.4

AMRAP in 14 Minutes

60 Calorie Row
50 Toes-To-Bar
40 Wall Ball Shots 20/14lbs 10/9′
30 Power Cleans 135/95lbs
20 Muscle Ups

Off Ramp WOD

AMRAP in 14 Minutes

60 Calorie Row
50 Toes-To-Bar, Knees-To-Elbows or Knee Tucks
40 Wall Ball Shots
30 Power Cleans
20 Pull-Ups
20 Dips