Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • August 2, 2013

    Skill

    3x Through Each

    1 Min Plank Hold
    1 Min Handstand Hold
    1 Min L-Sit

    WOD

    AMRAP in 12 Minutes of 

    3-6-9-12-15 …
    Burpees over the bar
    Squat Clean 135/95lbs

    Off Ramp WOD

    AMRAP in 12 Minutes of 

    3-6-9-12-15 …
    Burpees 
    Medicine Ball Cleans

  • August 1, 2013

    HELEN! 

    Helen Shin
    Today at noon will be our dear Helen’s last class! I will never forget Helen’s first day in the gym when she showed up after taking a spill on her bike in need of a few bandaids and a ride home! She’s come such a long way since then!! She’s recently hit PR’s in just about every lift and will be leaving CFD a much stronger girl with quite a few CrossFit WODs under her belt! Helen, you will be missed!! We are so proud of how hard you’ve worked and how far you’ve come! We hope you will continue to train hard when you go home and we know you will only continue to get stronger! CFD loves you!! 

    Strength

    Deadlift 5×2 ~ 80% of 1RM

    If you are new to deadlifting work up to a moderately heavy weight in sets of 3-5. 

    WOD

    “Heavy Helen” 

    3 rounds for time.

    400M Run
    21 Kettlebell Swings 32/24kg
    12 CTB Pull-Ups

    Off Ramp WOD

    “Helen”

     

    3 rounds for time.

     

    400M Run
    21 Kettlebell Swings 24/16kg
    12 Pull-Ups

    Scale appropriately, swing a kettlebell that is manageable for you do jumping or banded pull-ups if you haven’t got your kip down.  

     

     

     

  • July 31, 2013

    Strength

    E2MOM 16 Minutes (8 rounds)

    3 Overhead Squats  ~ 70% of 1RM  

    Advanced lifters should squat snatch the first rep and do two additional OHS.

    If you’re new to the olympic lifts work the progression Power Snatch + Overhead Squats and try to start riding the bar down into a full depth squat on your first rep. 

    WOD

    10 Rounds for Time
    10 “Bear Fighter” Push-ups aka Defecit Push-Ups 45lbs plates for Men, 25lbs plates for Women. *
    10 Alternating pistols

    Off Ramp WOD

    5 rounds for time 

    10 Push-Ups
    15 Air Squats to a target

    * Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top. Here’s an example

  • July 30, 2013

    Skill

    Split Jerk:

    Work up to about 80-85% and make 3 singles at that weight.  If you make all 3 and have time remaining continue on to a 1RM.  

    If you’re new to this movement start with a light load and make 3 attempts. Increase load only in small increments working up to a moderately heavy weight.

    WOD

    AMRAP in 10 Minutes
    10 Dumbbell Push Press 40/30lbs
    15 Box Jump 24/20″

    Push Press load should be one you can work through a set of 10 without any trouble while rested.

     

  • July 29, 2013

    Strength

    Back Squat 3×5

    WOD

    5 Rounds for Time

    15 Wall ball
    15 Sit-Ups
    15 Pull-Ups

    Off Ramp WOD

    Scale the volume appropriately so you can finish this workout in under 15 minutes.  If you’re not sure how to do this, ask your coach!

     

     

  • July 28, 2013

    Skill

    Fun with gymnastics!  Spend some time working on Rope Climbs, Muscle Ups/Muscle Up transitions or handstands. Try something new! Learn a new skill! Have fun!

    WOD

    AMRAP in 12 Minutes 

    50 Burpee
    30 Snatch 135/95lb

    Off Ramp WOD

    We’re doing the same workout but keep your load manageable and work on moving through each rep with good technique! 

     

  • July 27, 2013

    Skill

    1RM Clean And Jerk

    If you’re new to this movement work  the following

    Power Clean + Front Squat + Jerk

    Start with a light load and work up in small increments with 3-5 Reps at each weight. 

    WOD

    5 Rounds

    15 Push-ups
    12 Goblet Squats 24/16kg
    9 Toes-To-Bar

    Off Ramp WOD

    We’re scaling the volume as needed and working on skills that will transfer to higher loading and more difficult movements.  

    3-5 Rounds

    15 Push-ups
    12 Air Squats to a full depth target. 
    9 Knees to Elbows

     

     

  • July 26, 2013

    Skill

    A. Use 10 Minutes to attempt a new PR at an Unbroken Double Under Pyramid

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

    B.  5 sets for max reps of strict pull-ups.

    WOD

    3 Rounds for Time
    21Kettlebell Swings 24/16kg
    15 Box Jump 24/20in
    400M Run

    Off Ramp WOD

    We’re working the same movements but scaling the Box Jump height and Kettlebell load as needed.

  • July 25, 2013

    Come to the noon class today if you want to hit a WOD with Josh K. before he moves away! We are so sad to see you go Josh!! You are such a great part of the gym and it has been so awesome watching you make huge gains since you started CrossFit!! Whatever CrossFit you end up at next will be so lucky to have you!!

    Strength

    Tabata Hollow Rocks
    Tabata Squats

    WOD

    “Power Elizabeth”

    21-15-9 for time of

    Power Clean 135/95lbs
    Ring Dips

    Off Ramp

     

    We’re doing the same workout but scaling the Cleans by load and using an alternative pressing movement to build strength.

    21-15-9 for time of

     

    Power Clean 
    Push Ups, Bench Or Bar Dips

     

  • July 24, 2013

    Strength

    Push Press 5×3

    WOD

    5 Rounds For Time 

    1 Minute on Each Station
    1 Minute Rest Between Rounds

    Alternating Dumbbell Snatch 40/30lbs (Rep is complete when both ends of the dumbbell are placed on the ground)
    Row For Calories
    OH Lunges 45/25lbs

    Off Ramp

    3-5 Rounds with the same movements scaling appropriately.