Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • February 25, 2013

    Strength

    1RM Power Clean

    WOD

    AMRAP in 8 Minutes

    5 Front squats 155/105lbs
    10 Push-ups 
    15 Kettlebell swings 24/16kg

  • February 24, 2013

    Skill/Strength

    Muscle Up 

    Floor, Box or Band assisted.  Work the transition.  Refine your Kip.

    If you’re not quite there yet work on strength

    3×5 pullups and dips. with as little assistance as possible. 

    WOD

    For time

    21-15-9 

    Wall Ball 20/14lbs
    Toes-To-Bar
    Kettlebell Snatch 24/16kg

  • February 23, 2013

    Strength

    1RM Hang Squat Snatch

    WOD

    For time:

    1000M Row
    30 Burpees
    30 Weighted Step Ups 
    800M Run

  • February 22, 2013

    Skill

    Use 10 minuntes to establish 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 

    Then,

    1 minute for Max Effort of Handstand, L-Sit, Hollow Rock, Superman and Plank Hold. 30 seconds rest between.

     

    WOD

    For time

    10-1 Deadlift 225/155lbs
    1-10 Pull-Ups

  • February 21, 2013

    Strength

    Back Squat 5×5

    WOD

    AMRAP in 15 MIN

    10 One Arm Kettlebell Squat Clean  32/20kg (5 each arm)
    10 HSPU
    Run 200M

  • February 20, 2013

    Strength

    5×3 Power Jerk

    WOD

    3 Rounds for Time

    9 Push Press 135/95lbs
    12 Box Jumps
    15 Kettlebell Swings 24/16kg

  • February 19, 2013

    Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!

    Strength

    Deadlift 5×5

    WOD

    3 Power Cleans 135/95 EMOM For 12 Minutes. 

    Do double unders with the remaining time left in each minute. 

    Score is total DU’s. 

     

  • Presidents Day February 18, 2013

    Presidents Day Schedule REMINDER: There will be NO 5:45 am class on Monday! Other than that class hours are normal for the day.

     

    Strength

    6×3 Turkish Get-up (3 ea arm) 

    3 times through each AMRAP, alternatiing between the two with 1 Min rest in between.

    WOD

    AMRAP in 3 Minutes

    5 Pull ups
    15 Squats

    AMRAP in 3 Minutes

    10 Push-Up
    20 Sit-Ups

     

     

  • February 17, 2013

    HAPPY BIRTHDAY NANCY!!!

    Today our very own Nancy turns 50! Come in and help her celebrate with a Filthy Fifty-ish workout. Hope to see everyone at 11 or 12! 

    We Love you Nancy!! 

  • February 16, 2013

    Strength 

    1RM Overhead Squat

    WOD

    20 One-Arm Kettlebell Thrusters (10 ea) 24/16kg
    400M Run
    30 Kettlebell Snatches (15 ea) 24/16kg
    400M Run
    40 Kettlebell Swings 24/16kg
    400M Run