Find your fittest self
Strength
1RM Power Snatch
WOD
For time:
21-15-9 reps of
Kettlebell Swing 24/16kg
Box Jump 24/20″
This is a great workout to challenge yourself with a heavier kettlebell and a higher box. You can add height to any box with plates. Watch your step though, that first jump is going to feel really far away!
Strength
1RM Split Jerk
WOD
AMRAP 10 Minutes
10 Burpees
30 Double Unders
Happy Monday! Remember our new 8 am class starts today! This class will run on Mondays and Wednesdays only. Hope to see some of you there!
Strength
Deadlift 5×2
WOD
10-1 CTB Pullups
1-10 Front Squat 185/135lbs
200M Run between each round
Happy Easter! CFD will be open for normal class hours at 11 and 12 today. There will NOT be a free intro class today at 1:00. If you still need to do 13.4, Kirsten will be at the gym from 9:30-11.
Strength
5×3 Overhead Squat
WOD
AMRAP in 10 Minutes of
15 Box Jumps 24/20inch
10 Renegade Row 40/30lbs
Skill
3 Rounds of
1 Minute L-Sit,
1 Minute Handstand Hold
10 Hollow Body CTB Chin Ups
1 Minute Plank Hold
Rest as needed
WOD
AMRAP in 7 Minutes of
3,6,9,12,15,18,21 …
Clean and Jerk 135/95lb
Toes To Bar
Happy Birthday Liat! In honor of Liat’s birthday we’re doing “Annie” today! Here’s your chance to put those double unders to the test that we’ve seen you all working on lately! And if you see Liat, make sure you wish her a happy birthday!
OPEN WOD STUFF: There will be a group of people doing 13.4 today during the 10:30-12 Open gym. If you can not make it on Saturday and would like to get the WOD done early show up by 10:30 today. If you can not make our normal Saturday Open WOD time or the Sunday morning make up time you MUST email Kirsten to set up a different time to do it. Just a reminder that you can not show up without a scheduled time with me to do the WOD. Email kirsten@crossfitdavis.com with any questions.
Strength
EMOM 10 Minutes
3 Power Snatch ~ 70% of 1RM
WOD
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Strength
5×2 Front Squat
WOD
3 rounds for time of
15 Dumbbell Power Cleans 40/30lbs
15 Dumbbell Squats
15 Dumbbell Push Press
Skill
10 Min Unbroken DU Pyramid
Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
WOD
5 Rounds with 1 minute of work on each of the following 3 stations.
Burpees
Kettlebell Swings 24/16kg
Box Jumps
1 minute rest between each round.
Your score is your total number of reps for all 15 minutes of work.
Strength
Working from the floor:
EMOM for 12 Minutes
EVEN – 3 Jerks ~ 70% of 1RM Jerk
ODD – Rest
WOD
AMRAP in 10 Minutes of
5 Power Cleans 135/95lbs
10 Push Ups
Strength
Deadlift 5×3
WOD
AMRAP in 15 minutes of
30 2-Count Mountain Climbers
20 See The Lights 25/15lbs
10 CTB Pull Ups