Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • April 23, 2013


    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″

  • April 22, 2013

    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

     

  • April 21, 2013

    Strength

    1RM Squat Clean

     

    WOD

    Run 800M
    75 Air Squats
    50 Push-Ups
    Run 400M
    50 Air Squats
    25 Push-Ups
    Run 200M

  • April 20, 2013

    Pull, Pull, Pull!

    Complete the following in any order:

    Row 1000M (For Time)
    Complete two Rope Ascents
    Complete 30 total Pull-Ups (any style)

    WOD

    “Picnic Day Pyramid”

    10 Box Jumps 24/20″
    20 Kettlebell Swing 28/20kg
    200M Farmer Carry 28/20kg
    40 Box Jumps 
    200M Farmer Carry
    20 KBS 
    10 Box Jumps

  • April 19, 2013

    Strength

    Deadlift 5×5

    WOD

    AMRAP in 10 Minutes of the following

    10 Hang Power Cleans 135/95lbs
    200 Meter Run

  • April 18, 2013

    Strength

    3RM Overhead Squat

    WOD

    3 Rounds for time of

    30 Burpees
    60 Double Unders

  • April 17, 2013

    Strength

    Use 10 Minutes to establish a new PR at an Unbroken DU Pyramid

    Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

    WOD

    3 Rounds with 1 minute of work on each of the following 4 stations.

    Dumbbell Thrusters 40/30lbs
    Pull-ups 
    Kettlebell Swings 24/16kg
    Push-Ups

    1 minute rest between each round.

  • April 16, 2013

    Strength

    EMOM for 10 Minutes

    Working from the floor do 3 unbroken Split Jerks

    WOD

    3 Rounds for time of

    20 Deadlift 185/135lbs
    20 2-Count Mountain Climbers 
    20 See the Lights Sit-ups (plate or dumbbell)

  • April 15, 2013

    Strength & Skill work.

    EMOM for 14 Minutes

    Odd 3 Power Clean ~ 50-60% of your 1RM
    Even 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

     

    10 Rounds for time 

     

    5 Burpees
    10 Kettlebell Snatch 24/16kg

     

     

     

  • April 14, 2013

    Strength

    Tabata Hollow Rock
    Tabata Superman Hold

    WOD

    AMRAP in 15 Minutes of 

    400M Run
    15 Box Jumps 24/20″
    20 KB Sumo Deadlift High Pull 32/24kg