Find your fittest self
It’s Tuesday, and that of course means that our 5:30 class is dedicated to Olympic weightlifting. Come to the 4:45 or 6:30 class to get todays workout in.
Strength
Push Press 5×2
WOD
3 Rounds for time of
10 Squat Cleans 135/95lbs
20 Burpees Over The Bar
Strength
EMOM for 14 Minutes
Even 2 Deadlifts ~ 80% of 1RM
Odd Max set of Unbroken Toes To Bar
Choose a weight and a rep scheme that you can sustain for 7 rounds of each. If you’re still working on T2B go with Knee Tucks or Knees to Elbows.
WOD
AMRAP 7 Minutes
12 Kettlebell Snatch 24/16kg
6 Goblet Squat 24/16kg
As some of you have heard Lia has accepted a new job that will sadly (for us) require her to move away from Davis. We are so happy and proud of you Lia! You’re positive and easy going presence around the gym will be greatly missed! Lia will be at the 11 am Sunday class. Come hit a workout with us and wish her and Omaha luck on their new adventures! CFD won’t be the same without you Lia!
Strength
Death By: Strict Chest To Bar Pull-Up
With a continuously running clock do 1 pull-up on the first minute, 2 pull-ups on the second, 3 pull-ups on the third and so on … until you can not complete a round. Use your normal resistance and use any grip but your chest must touch the bar!
WOD
5 rounds for time of
10 Power Cleans 135/95lbs
10 Box Jumps 24/20″
10 Strict Push-Ups
Strength
1 RM Jerk
WOD
3 Rounds for time of
10 Push Press 135/95lbs
400M Run
HAPPY BIRTHDAY OLIVIA!! If you see Olivia at the gym today make sure to wish her a happy birthday! To celebrate Olivia’s special day we’re giving you 2 WOD’s to choose from! The classic named WOD “Cindy” or her scaled up sister “Mary”!
Have fun guys!
Skill
3 Rounds of the following.
1 Minute cumulative of each
L-Sit
Handstand Hold
Planche Hold
Work at your own pace and rest as long as you need between movements
WOD
“Mary”
AMRAP in 20 Minutes of the following
5 HSPU
10 Pistols (alternating)
15 Pull-ups
If you are unable to scale pistols or handstand push-ups give Cindy a try!
“Cindy”
AMRAP in 20 Minutes of the following
5 Pull-Ups
10 Push-Ups
15 Squats
Skill/Strength
EMOM for 10 Minutes 3x OHS
Working from the floor perfom 3 Overhead Squats. You may Snatch or Clean the bar to get it into position.
WOD
AMRAP in 15 Minutes
60 Double Unders
15 Snatch 75/45lbs
10 Toes To Bar
Strength
3RM Push Press
WOD
5 Rounds For Time of
5 Front Squat 185/135lbs
10 Clapping Push-Ups
200M Run
Remember our 5:30PM class is dedicated to Olympic Weightlifting. CrossFit classes are at 4:45PM and 6:30PM
Strength
Deadlift 5×3
WOD
AMRAP in 8 Minutes
3,6,9,12,15,18,21… of
Kettlebell Swing 24/16kg
Box Jump 24/20″
Strength
8 x 3 Weighted pullups
Use as much resistance as possible.
WOD
AMRAP in 3 Minutes of Burpee Pull-Ups
AMRAP in 3 Minutes of Wall Ball 20/14#
AMRAP in 3 Minutes of Row for Calories
Strength
1RM Squat Clean
WOD
Run 800M
75 Air Squats
50 Push-Ups
Run 400M
50 Air Squats
25 Push-Ups
Run 200M