Find your fittest self
Skill
Use 10 minutes to establish an Unbroken Double Under Pyramid
Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
WOD
400M One Arm Farmer Carry 24/16kg
50 Wall Balls
50 Burpees
50 Kettlebell Swings 24/16kg
Use the same Kettlebell during the carry and the swings. You may switch arms as many times as you need to during the 400 meter loop.
Skill
Tabata Superman
Tabata Hollow Rocks
WOD
For time
21-15-9
Deadlifts 225/155lbs
Handstand Push-Up
400M Run after each round
High volume Deadlifts and running are a tough combo! Shoot for around 50% of your Max when determining how to scale this.
Strength
Max Power Clean and 2 Rep Jerk
WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Be sure to scale this to your skill level. 75 reps or 50 reps of each exercise will still be plenty of work! Have fun!
ANNOUNCEMENT!! New class times starting next week! We will now be running our 4:45 class Monday-Thursday! This class will be a condensed version of a regular class. There will still be time for strength AND the WOD during these classes. We will be packing all the fun in to 45 minutes! Hope to see some of you there!
Strength
5×2 Front Squat
WOD
3 rounds for max reps:
1 minute at each station. Rest 1 minute between rounds.
Wall Ball 20/14lbs
Burpee Bottoms
Dumbbell Push Press 40/30lbs
Box Jump 24/20
Snatch 45/35lbs
Strength
8×2 Weighted Pull-Ups
WOD
3 Rounds for time of
400M Run
15 Kettlebell Swings 28/20kg
30 Double Unders
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