Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • September 29, 2013

    Reminder that Body Fat Test is today! Make sure to be on time for your appointment! Cost is 49$ for first test and 39$ for retest!

    Congrats to our amazing Master’s athletes that competed at CrossFit Diablo yesterday! You guys all did so awesome and it’s really cool to get to watch all your hard work pay off!! A big shout out to Nancy and Shawn for placing 2nd in their age group! 

    CrossFit Davis Masters Madness 2

    WOD

    “Danny”

    AMRAP in 20 Minutes of 

    30 Box Jump 24/20″
    20 Push Press 115/75lbs
    30 Pull-ups

    Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

    Off Ramp WOD

    3-5 Rounds for Time of

    15 Box Jump
    10 Push Press 
    15 Pull-ups

    *20 minute time cap

     

  • September 28, 2013

    Come support our Masters athletes today at Diablo CrossFit! Shawn, Nancy, Greg, Tamara and Liat will all be competing!!  

    WOD

    For time

    1000M Row 
    90 Kettlebell Swings 24/16kg 
    60 Goblet Squats 24/16kg 
    30 Burpees 
    800M Run

    Off Ramp WOD

    For Time

    1000M Row

    then

    3 Rounds of
    15 Kettlebell Swings
    10 Goblet Squats
    5 Burpees

    then

    800M Run

     

  • September 27, 2013

    Strength

    E2MOM for 16 Minutes

    3 Power Snatch ~  60% – 70% of 1RM Snatch

    If you’ve never tried this workout use a weight you know you will not miss for any of the 8 rounds. For those that have seen this one before, add a few pounds from last time. If you are just starting weightlifting go light and do each rep from the hang position. 

    WOD

    5 Rounds for time of 

    10 Toes-To-Bar
    20 Alternating Dumbbell Snatch 40/30lbs
    200M Run

    Off Ramp WOD

    3-5 Rounds for time of 

    10 Knees To Elbows or Knee Tucks
    20 Alternating Dumbbell Snatch 
    200M Run

     

     

     

  • September 26, 2013

    HAPPY BIRTHDAY SHAWN KINNEY!!!! Today Shawn turns 50! As a gift to him there will be no burpees in the workout:) Come to the 9:30 class to WOD with Shawn. Sorry we couldn’t program the “Frosty 50” for you Shawn, AKA: 50 beers for time. We’ll save that one for the weekend! Have fun! 

    Strength

    1RM Power Clean

    If you are new to Olympic lifting, start light and up in small increments. Do 2-3 reps at each weight 

    WOD

    10 Rounds for Time

    5 Deadlift 225/155 
    10 Push-Up

    Off Ramp WOD

    5 Rounds for Time
    5 Deadlift 
    10 Push-Up

    Note to everyone: Your working deadlift weight should be one you can do unbroken sets WELL into the workout.

  • September 25, 2013

    Skill

    3 x through each 

    1 Minute Handstand Hold
    1 Minute Plank Hold
    1 Minute L-Sit

    Are you able to make it a minute through each round? Time to scale up then! Freestanding handstands, Planche progressions and so on! We’re only scratching the surface with these movements. There’s plenty of room to scale up!

    WOD

    For time

    25-20-15-10-5
    Wall Ball 20/14lbs
    50-40-30-20-10
    Double Unders

    Off Ramp WOD

    For Time

    25-20-15-10-5
    Wall Ball 20/14lbs
    50-40-30-20-10
    Single Unders

    If you’re getting started with Double Unders, do them! Choose a rep scheme that will challenge you but be manageable (ex 15-12-9-6-3)

  • September 24, 2013

    It’s Tuesday! That means we dedicate the 5:30PM class to olympic lifting.  Regular classes are at 4:45PM and 6:30PM.

    Strength

    EMOM for 10 Minutes

    3 Push Press  ~ 60-70% of 1RM Jerk

    Work from the floor. If you’re new to the lift take this time to focus on your rack and finish position. Use a moderately heavy weight above what you would use in a metcon.

     

    WOD

    AMRAP in 20 Minutes of

    “Helen”

    400M Run 
    21 Kettlebell Swings 24/16kg
    12 Pull-Ups

    Off Ramp WOD

    “Helen”

    3 Rounds for time of 

    400M Run 
    21 Kettlebell Swings 24/16kg
    12 Pull-Ups

    20 Minute Time Cap

  • September 23, 2013

    Strength

    Front Squat 3×1 ~ 90% of your 1RM then work up to a 1RM attempt if you like.  

    If you’re new to the barbell movements work up in sets of 3.  Start light and increase in small increments. Work up to a moderately heavy load. 

    WOD

    AMRAP in 10 Mintues

    10 Squat Clean 135/95lbs 
    15 Box Jump 24/20″

    Off Ramp WOD


    AMRAP in 10 Minutes of 

    10 Front Squats (working from the floor)
    15 Box Jump 

  • September 22, 2013

    WOD

    “Cindy”

    AMRAP in 20 Minutes of 

    5 Pull-Ups
    10 Push-Ups
    15 Squats

    or 

    “Mary”

    AMRAP in 20 Minutes of 

    5 Handstand Push-Ups
    10 Pistols
    15 Pull-Ups

     

     

  • September 21, 2013

    WOD

    15 Snatch 135/95lbs
    400M Run
    12 Snatch 135/95lbs
    800M Run
    9 Snatch 135/95lbs

    Off Ramp WOD

    15 Hang Power Snatch 45/35lbs
    400M Run
    12 Hang Power Snatch 45/35lbs
    800M Run
    9 Hang Power Snatch 45/35lbs

    If you are loading up the bar and working from the floor be sure to choose a weight such that your form does not break down while fatigued!

  • September 20, 2013

    Strength

    Deadlift 3×1 ~ 95%

    Work up to 95% and complete 3 lifts.  Move on to a 1RM attempt if you like.  If you are new to the barbell movements take your Deadlift up in small increments to a moderately heavy weight.  Perform at least 3 lifts at each weight.

    WOD

    AMRAP in 10 Minutes of

    15 Wall Ball 20/14lbs
    9 Toes To Bar

    Off Ramp WOD

    AMRAP in 10 Minutes of

    15 Wall Ball 
    9 Knees To Elbows or Knee Tucks

    If you are still learning to Kip don’t be afraid to try the rings. They can be more forgiving and easier on your hands when you are just starting out!