Category: Workout of the Day

Strength

3×5 Push Press

WOD

3 Rounds for Reps with 1 Minute on each station of the following

Wall Ball 20/14lbs
Row for Calories
Overhead Squats 45/35lbs
Sit-Ups
Kettlebell Swings 24/16kg

Rest 1 Minute between rounds

Strength

Deadlift 3×1 ~ 90% After you’ve completed this go for a 1RM if you have extra time and are feeling good!

WOD

AMRAP in 10 Minutes of

20 Burpees Over The Bar
10 Front Rack Lunges 135/95lbs

Strength

EMOM for 16 Minutes

Odd 3 Front Squats ~ 70% 
Even Max Sustainable set of Handstand Push-Ups

WOD

3 Rounds For Time

20 Alternating Dumbbell Snatch* 40/30lbs
15 Box Jumps 24/20″
10 Toes-To-Bar

*Each rep is completed when both ends of the dumbbell are placed on the ground. If you can’t control your dumbell to the ground you’ve gone too heavy! 

Body Fat Testing TODAY!! Email kirsten@crossfitdavis.com if you don’t know what time you signed up for. Bring payment with you if you have not already left a check in the binder. The gym will be Open while this is going on for Open gym from 8-11. Classes will run as usual at 11 and 12. If you are doing the test today plan to workout after, not before.

Skill

At your own pace,

3 Rope Climb Ascents

Accumulate 2x times through the following

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

WOD

1000M Row
50 Burpees
100 Kettlebell Swings
50 Wall Ball 20/14 
100 Double Unders
800M Run

Strength

1RM Hang Squat Snatch

WOD

If you’re interested in targeting CrossFit competition and you are confident with your Kipping skills and Snatch, here’s your work for the day.   You’ll see Chest-To-Bar pull-ups and Snatches at pretty much every level. 

15 Squat Snatch 135/95lbs
9 Chest To Bar Pull-Ups
12 Squat Snatch 135/95lbs
15 Chest To Bar Pull-Ups
9 Squat Snatch 135/95lbs
21 Chest To Bar Pull-Ups

Or,

If you are just starting out and working on your fundamentals, work through the following for time. 

15 Overhead Squat 95/65lbs
9 Pull-Ups
12 Overhead Squat 95/65lbs
15 Pull-Ups
9 Overhead Squat 95/65lbs
21 Pull-Ups

The Snatch is one of the most difficult movements that we do and you’ll need a good foundation. Work Overhead Squats with a weight you can manage safely through the entire range of motion. That means full depth squats!  If you haven’t quite mastered kipping scale down to a standard pull-up with kip or work those bands to get your strength up!

Strength

EMOM for 16 Minutes Odd 3 Deadlifts ~ 75% of 1RM
Even Max Set of Unbroken Toes to Bar (Choose a number you can sustain through each round)

WOD

15 Minute Amrap

200M Run
30 Double Unders
15 Dumbbell Push Press 40/30lbs

Strength

3×2 Back Squat ~ 90% of 1RM

WOD

AMRAP in 12 Minutes of 

5-10-15-20-25-30 …

Burpee Plate Jump (Rep is completed when you reach hip and knee extenstion on top of a weight plate. There is no clapping requirement.)
Wall Ball 20/14lbs 

Strength

EMOM for 16 Minutes

Odd Max Set of Unbroken Strict Pull-Ups
Even Max Set of Unbroken Strict Dips.

Choose a number and resistance you can maintain through all 8 rounds of each.   Pull-Ups can be scaled by using bands or weighted rows. Dips can be on Rings, Bar, Bench or Boxes and so on.

WOD

For Time:

21-15-9 of
Power Clean 185/135lbs
Handstand Push-Up

It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM 

Strength

1RM Split Jerk

WOD

AMRAP in 15 Minutes

400M Run
9 Front Squat 135/95lbs
15 Box Jumps 24/20″

Strength

5×1 Hang Power Clean ~ 80% of 1RM Clean 

Work up to to about 80% of your 1RM Clean and do five singles at that weight.  With the time remaining work up to a 1RM HPC. How does your 1RM HPC compare to your Clean from the floor?

WOD

5 Rounds for time of

10 Deadlift 225/155lbs
10 Pull-Ups
15 Push-Ups