Find your fittest self
Strength
EMOM for 16 Minutes
Odd Max Set of Strict Pull-Ups
Even Max Set of Strict Push-ups
Choose a number you can maintain through 8 rounds of each (ex. 5 Pull-Ups, 10 Push-Ups) resting for the remaining part of each minute.
WOD
In 12 minutes complete
100/50/20 Double Unders and then
AMRAP of
10 Push Jerk 135/95lbs
200M Run
Strength
Front Squat 5×3 ~ 80%
Skill
AMRAP in 15 minutes of
20 Kettlebell Snatch 24/16kg
15 Box Jumps 24/20″
10 Burpee Bottoms
THANK YOU from Coach Kirsten!!
I am happy to report that I finished the Nor Cal Regionals in 14th place! This was one of the most fun and exciting weekends of my life and it would not have been the same without all the incredible support from all of you at the gym! Thank you to all of you that gave up your weekend to come cheer for me! Your cheers, smiles, signs (and awesome t-shirts) made the weekend absolutely unforgettable! Our gym is amazing because of the people that are in it. Thank you to each and every one of you for making CrossFit Davis the best!
Our 5:30 class today is dedicated to Olympic Lifting. Regular CrossFit classes at 4:45 and 6:30
Strength
EMOM for 10 Minutes
Odd Plank Hold
Even Rest
WOD
10-1 Power Clean 155/105lbs
1-10 Toes To Bar
Happy Memorial Day! Remember that we are running classes today at 10, 11 and 12 only.
In years past we have run “Murph” on Memorial Day. Today we’re going to do it a little differently. The WOD for today is still going to be Murph. Only this time we’re going to have you guys do it in groups of 2, 3 or 4. The amount of people in your group is up to you based on how much work you choose to do today. You can break up the reps however you would like between you and your partner/team. Only one person may be working at a time. So choose a friend and have fun!
“Murph”
1 mile run
100 Pull ups
200 Push Ups
300 Squats
1 mile run
This workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Reminder that Monday is Memorial Day! We will be running classes at 10, 11 and 12 ONLY. No evening classes. Enjoy the Holiday!
Skill
Use 10 minutes to establish a new PR at the infamous Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
Double Unders are a great way to build stamina and you are sure to see them at every level of CrossFit competition!
WOD
Get a taste of what it would be like to be on a team at regionals!
Complete the following for time.
30 Wallball 20/14lbs
30 Chest To Bar Pull-Ups
30 Pistols
30 Dumbell Snatch
CrossFit Davis is closed today so our coaches can attend the NorCal regional.
NorCal Regionals start TODAY!! Remember that the gym will be CLOSED tomorrow to allow our coaches to be in Santa Rosa to cheer on Kirsten! Hope to see you guys there!
Friday Regionals Schedule: Women’s heats begin at 10:15 and 2:30
Saturday: Women’s heats begin at 10:30 and 4:00.
Sunday: Women’s heats at 9:50 and 2:20
*Teams go first and Mens heats are after the Women all weekend.
There are 2 pop up tents set up at “tent city” for everyone to hang out between WOD’s. Bring chairs and come find us! Parking is 6$ and you are allowed to bring water bottles and packed food from home. No coolers, alcohol or take out from restaurants.
Strength
3RM Overhead Squat
WOD
“Jackie”
Row 1000M
50 Thrusters 45lbs*
30 Pull-Ups
*The benchmark weight for both men and women is 45lbs.
How do your scores compare to the athletes competing today in Santa Rosa?
NorCal Regionals are happening this Friday-Sunday in Santa Rosa! Over the next few days we’ll work some of the events into our regular programming. Use this opportunity to compare yourself to Northern California’s premier Crossfitters.
If you are coming out this weekend to cheer on coach Kirsten be sure to bring some supplies. We don’t know what the facilities will be like so come prepared! Bring water, chairs, sunscreen and whatever else you might need.
Strength
Kipping skills practice, Work on refining your kipping or butterfly pull-up and/or muscle-up on the bar or rings. You’ll need efficiency, skill and strength to get multiple reps on the rings.
Do 5 sets for max reps on the rings or use bands for assistance and work on the transition. If you aren’t quite there yet get some work in on your pull-ups and dips. 3 max sets of pull-ups and dips as strict as possible.
WOD
“2013 CrossFit Regionals Event 5”
For time
21-15-9 of
Deadlift 315/205lbs
Box Jump 30/24″
Strength
EMOM 14 Minutes
Odd 3 Power Snatches ~ 60% of 1RM
Even Max Set of Toes To Bar (choose a number you can sustain through each round)
WOD
For time
100/50/20 Double Unders
75 Push-ups
50 Wall Ball
25 Box Jumps
It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting. CrossFit classes are at 4:45PM and 6:30PM
Strength
3×5 Push Press
WOD
20 Minute AMRAP
400M Run
20 Kettlebell Swings 24/16kg
10 Weighted Step-Ups 24/20″ 24kg/16kg (hold your kettlebell goblet style and alternate legs)
Rest 60 Seconds between rounds.