Category: Workout of the Day

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

“Omar“

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Strength

1RM Squat Snatch

WOD

For Time

200M  Uneven Farmer Carry 

Then

2 Rounds of
800M Run
50 Kettlebell Swings 24/16kg

Strength

Deadlift 3×2 ~ 90%

WOD

5 Rounds for time of 

20 Wall Ball 20/14lbs
10 Weighted Lunges 40/30lbs (one object in each hand)

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