Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • August 9, 2013

    Strength

    EMOM 16 Minutes 

    Odd 3 x Jerks ~ 50-60% of your 1RM

    Even Max sustainable set of Toes To Bar/KTE

    WOD

    ARMAP in 12 Minutes

    10 Deadlifts 115/75lbs
    10 Push Press 115/75lbs
    10 Lunges 115/75lbs

  • August 8, 2013

    Skill

    Front Squat 5×2 @ 80% of 1RM

    If you’re new to squatting work up to a moderate weight in sets of 3-5

    WOD

    3 Rounds for time
    10 Power Cleans 135/95lbs
    20 2-Count Mountain Climbers

    Off Ramp WOD

    Be conservative when choosing your weight!

  • August 7, 2013

    Strength

    EMOM for 16 Minutes
    Odd Max Sustainable Set of Strict Pull-Ups
    Even Max Sustainable Set of Strict Push-ups

    WOD

    AMRAP in 10 Minutes of
    30 Kettlebell Swings 24/16kg
    60 Double Unders 

    Off Ramp WOD

    AMRAP in 10 Minutes of
    20 Kettlebell Swings
    10 Double Unders or 60 Single Unders

    As always, scale the weight and sets to a number that is manageable. 

     

  • August 6, 2013

    Strength

    Squat Snatch:

    Work up to 80% of your 1RM and make 3 Singles at that weight.  Work up to a 1RM attempt if there is time remaining. 


    If you are new the the snatch work the following progression  Power Snatch+Overhead Squat.   Increase load when you can catch the bar in the squat.  Start light and do 3 singles at each weight.

     

    WOD

    AMRAP 15 Minutes

    21 Wall Ball 20/14lbs
    15 Burpees
    9 T2B

    Off Ramp

    AMRAP 15 Minutes

    21 Air Squats toTarget
    15 Burpees
    9 Knees To Elbows

     

  • August 5, 2013

    Strength

    EMOM for 16 Minutes

    Odd 3 x Hang Power Clean ~60-70% of 1RM Squat Clean
    Even Max sustainable HSPU 

    WOD

    5 Rounds for time

    200M Run
    10 Deadlift 225/155lbs
    15 Box Jump 24/20″

    Off Ramp WOD


    3-5 Rounds of the same workout. Be very conservative with your deadlift weight! 

  • August 4, 2013

    WOD

    “Josh”

    for time

    21 Overhead Squats 95/65lbs
    42 Pull-Ups
    15 Overhead Squats
    30 Pull-Ups
    9 Overhead Squats
    18 Pull-Ups

    SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

    Off Ramp WOD

    If you’re new to CrossFit we’ll cut the volume and do smaller and more manageable sets.

    3 Rounds for time

    10 Overhead Squats 
    15 Pull-Ups

     

  • August 3, 2013

    Skill

    5 Max Sets of Muscle-Ups on the Bar or Rings

    or

    5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps. 

    WOD

    For Time

    200M Uneven Farmer Carry 
    90 Double Unders
    30M Walking Lunge 115/75lbs
    30 Jerks 115/75lbs
    30M Walking Lunge 115/75lbs 
    90 Double Unders
    200M Uneven Farmer Carry 

    Off Ramp WOD

    We’re working the same movements but recommending that you go light with the lunges.  Use an empty bar or just go with no weight at all. 

    200M Uneven Farmer Carry 
    10 Double Unders or 90 Single Unders
    30M Walking Lunge 45/35lbs
    30 Jerks 45/35lbs
    30M Walking Lunge 45/35lbs
    10 Double Unders or 90 Single Unders
    200M Uneven Farmer Carry 

     

     

  • August 2, 2013

    Skill

    3x Through Each

    1 Min Plank Hold
    1 Min Handstand Hold
    1 Min L-Sit

    WOD

    AMRAP in 12 Minutes of 

    3-6-9-12-15 …
    Burpees over the bar
    Squat Clean 135/95lbs

    Off Ramp WOD

    AMRAP in 12 Minutes of 

    3-6-9-12-15 …
    Burpees 
    Medicine Ball Cleans

  • August 1, 2013

    HELEN! 

    Helen Shin
    Today at noon will be our dear Helen’s last class! I will never forget Helen’s first day in the gym when she showed up after taking a spill on her bike in need of a few bandaids and a ride home! She’s come such a long way since then!! She’s recently hit PR’s in just about every lift and will be leaving CFD a much stronger girl with quite a few CrossFit WODs under her belt! Helen, you will be missed!! We are so proud of how hard you’ve worked and how far you’ve come! We hope you will continue to train hard when you go home and we know you will only continue to get stronger! CFD loves you!! 

    Strength

    Deadlift 5×2 ~ 80% of 1RM

    If you are new to deadlifting work up to a moderately heavy weight in sets of 3-5. 

    WOD

    “Heavy Helen” 

    3 rounds for time.

    400M Run
    21 Kettlebell Swings 32/24kg
    12 CTB Pull-Ups

    Off Ramp WOD

    “Helen”

     

    3 rounds for time.

     

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

    Scale appropriately, swing a kettlebell that is manageable for you do jumping or banded pull-ups if you haven’t got your kip down.  

     

     

     

  • July 31, 2013

    Strength

    E2MOM 16 Minutes (8 rounds)

    3 Overhead Squats  ~ 70% of 1RM  

    Advanced lifters should squat snatch the first rep and do two additional OHS.

    If you’re new to the olympic lifts work the progression Power Snatch + Overhead Squats and try to start riding the bar down into a full depth squat on your first rep. 

    WOD

    10 Rounds for Time
    10 “Bear Fighter” Push-ups aka Defecit Push-Ups 45lbs plates for Men, 25lbs plates for Women. *
    10 Alternating pistols

    Off Ramp WOD

    5 rounds for time 

    10 Push-Ups
    15 Air Squats to a target

    * Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top. Here’s an example