Category: Workout of the Day

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

Skill

2 cycles of  a standard 8 round Tabata interval rotating through each movement . You will do each movement 4 times total.
(16 Intervals-8 Minutes Total )

Superman Hold
Active Squat Hold
Hollow Body Hold
Rest

e.g.

0:00-0:20 Superman

0:30-0:50 Squat

1:00-1:20 Hollow

1:30-1:50 Rest

-Repeat 3 more times!

WOD

3 Rounds for Time

400M run
21 Push-Ups
12 Hang Power Cleans 155/105lbs

Off Ramp WOD

3 Rounds for Time

400M run
21 Push-Ups
12 Hang Power Cleans

Strength

Back Squat

8-5-5-3-3-1-1-1

Work up to a heavy max Back Squat for the day.  New lifters should use this time to work on technique.  Focus on keeping your torso upright with your knees tracking over your feet for the entire lift.

WOD

AMRAP in 12 Minutes

10 Burpee
20 Alternating Dumbbell Snatch 45/30lbs
30 Double Under

Off Ramp WOD

AMRAP in 12 Minutes

10 Burpee
20 Alternating Dumbbell Snatch
60 Single Under with 1 Double Under Every 30 Reps

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox]

Strength

Deadlift

8-5-5-3-3-1-1-1

Work up to a heavy max for the day.   If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique.  Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips with the knees tracking over your feet.

WOD

For time

40 Wall Ball Shots 20/14lbs
20 Toes-To-Bar
30 Wall Ball Shots 20/14lbs
15 Toes-To-Bar
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar

Off Ramp WOD

25 Wall Ball Shots
25 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups

Strength

Weighted Pull-Up

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

Work up to a 1RM pull-up or heavy max for the day.  If you are working on the bands perform 7 sets at max effort with a band that has you working  in the 1-3 rep range.

WOD

AMRAP in 20 Minutes
21 Kettlebell Swings 24/16kg
200M Run

Off Ramp WOD

5 Rounds for time
21 Kettlebell Swings
200M Run

If you are brand new to CrossFit consider performing “Russian” swings to eye level as a scaling option and scaling the volume by giving yourself a 5 round limit along with the 20 Minute time cap.

WOD

For Time

50 Box Jump 24/20″
50 Barbell Thruster 45/35lbs
50 Double Under
50 Back Squat 45/35 lbs
50 Push Press 45/35lbs
50 Burpee

Off Ramp WOD

Don’t forget you can scale the volume of a workout as well as the individual movements.  If you are new to CrossFit it’s a good idea to progress the volume over time!  Even if the weights are light higher repetition workouts can leave you pretty sore!

25 Box Jump
25 Thruster
10 Double Under or 100 Single Under
25 Back Squat
25 Push Press
25 Burpee

WOD

10 Rounds for time

12 Kettlebell Swings 32/24kg
6 Weighted Step Ups 32/24kg 24/20″
200M Run

Off Ramp WOD

5 Rounds for time

12 Kettlebell Swings
6 Weighted Step Ups
200M Run

Try to step out of your comfort zone and scale up the kettlebell swings if you are ready.   If the bell gets unwieldy your first scaling option is to  perform”russian” style swings to eye level at the heavier weight rather than switch to a lighter bell.  Either way you want to pick a weight that challenges you but lets you keep moving throughout the entire workout.

Strength

Power Snatch
1-1-1-1-1-1-1

Work up to a moderate power snatch. Increase the load in small increments and make sure that you are dropping under the bar during each repetition. As the load gets heavier your response should be to drop faster and deeper into a partial squat to catch the bar!

WOD

“Cindy”

AMRAP in 20 Minutes

5 Pull-Ups
10 Push-Ups
15 Squats

Off Ramp WOD

Half Cindy

AMRAP in 10 Minutes

5 Pull-Ups
10 Push-Ups
15 Squats

If you are just now starting at CrossFit Davis and are new to these movements consider cutting the time in half or cutting the volume in some way.  We’ve found that ramping up the volume over time is the best way to acclimate yourself to high intensity exercise!

Skill

EMOM for 10  Minutes

Max Effort set of Kipping Knees-To-Elbows

If you’ve been performing Toes-To-Bar for a while test out this essential CrossFit movement.  You should be able to hit a higher number than you would with TTB.  If you are still working on TTB, consider KTE the first part of the movement.  In an efficient TTB you are bringing your knees to your chest and then extending the knees to touch the bar with your feet.  This is also a great time to practice the kipping swing. Focus on closing the shoulder and bringing the knees up when your body is behind the pull-up bar. If you begin to tear or are working on strength do some kind of sit-up or keep the movement strict!

WOD

20 Power Cleans 135/95lbs
50 Double Unders
30 Push Jerks 135/95lbs
50 Double Unders
20 Power Cleans 135/95lbs

Most of us are going to have to break up the Push Jerks in some way but keep the weight light enough so that you can perform decent sized sets.  Whatever you do avoid hanging on to the bar so long that you hit failure!

Off Ramp WOD

2 Rounds for time

10 Power Cleans
50 Single Unders with 1 Double Under attempt every 25 reps
10 Push Jerks
50 Single Unders with 1 Double Under attempt every 25 reps
10 Power Cleans