Category: Workout of the Day

Strength

E2MOM 14 minutes 

3 Squat Cleans ~ 70% of your 1RM 

New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom. 

WOD

3 Rounds for time of

10 Power Cleans 155/105lbs
400M Run

Off Ramp WOD

Use a weight that is light enough for you to move through all 30 reps with perfect form.  Even though you are performing a power clean on every rep you should land in a partial squat descending as deep as is needed to catch the bar with good form. 

Strength

Deadlift 3×5 ~ 75% 

Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight.  New lifters should work up in sets of 5 as well.  Work up to a moderately heavy weight using small increments. 

WOD

AMRAP in 8 Minutes

30 Air Squats
21 Kettlebell Swings 24/16kg
15 Pull-Ups

Off Ramp WOD

Remember scaling is more than just using a lighter load.  Use a target and/or hold a post to help you achieve full depth squats with an upright torso, flat back and knees tracking over feet.  Swing the kettlebell fully overhead only if you can do so without compromising your midline.

WOD

9 Clean & Jerks 135/95lbs
9 Box Jump Overs 24/20″
200M Run
12 Clean & Jerk
12 Box Jump Overs
400M Run
15 Clean & Jerk
15 Box Jump Overs
800M Run

Sprints

EMOM for 10 Minutes
Sprint 100M

WOD

10 Strict Press 115/75lbs
15 Overhead Squat 115/75lbs
20 Push Press 115/75lbs
25 Front Squat 115/75lbs
30 Push Jerk 115/75lbs
35 Back Squat 115/75lbs

This workout comes to us from crossfit.com. 

Off Ramp WOD

5 Rounds for time 

10 Push-Ups
10 Goblet Squats or Front Squats

WOD

Working with a partner

Run 1 Mile 

then

with one partner working at a time 

150 Wall Ball Shots 20/14lbs
150 Medicine Ball Sit-ups 20/14lbs
150 Kettlebell Swings 24/16kg

Happy Thanksgiving!

We so thankful to have you all as part of the CrossFit Davis family!  Classes today are at 8AM and 9AM only!

WOD

“Hope”

Three rounds of:

Burpees
Power snatch 75/55
Box jump 24/20″
Thruster 75/55
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.

You can give to this worthy cause any time of year!   https://hope.crossfit.com/

Skill

3 Rounds of 

5 Wall Walks
5 Skin The Cats
10 Pistols

Work at your own pace to complete as much as you can of the skill work.  

Scaling options: Talk to your coach or work on the following!

1Min Handstand or Pike Hold
5 Knees To Elbows
5 Ring Roll-outs
10 High Box Pistols/Leg Lowers

WOD

AMRAP in 10 Minutes

30 Double Unders
12 Push Press 115/75lbs
9 Toes-To-Bar

Off Ramp WOD

AMRAP in 10 Minutes

90 Single Unders (Must attempt 1 Double Under Every 30 Reps!!) 
12 Push Press
9 Toes-To-Bar

Strength 

E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound. 

WOD

AMRAP in 12 minutes of 

10 Alternating One Arm Kettlebell Clean & Jerk 32/24kg
10 Goblet Step Ups
200M Run

Off Ramp WOD

AMRAP in 12 Minutes of 

10 Alternating One Arm Kettlebell Clean & Jerk 
10 Lunges
200M Run

Go light enough to make sure you are being efficient with the Clean & Jerks.  

Strength

1RM Squat Clean

New lifters start with the progression Power Clean + Front Squat.  Start light and perform 2-3 Reps at each weight, increasing in small increments.  Work up to a moderately heavy weight and work on riding the bar down below parallel. Don’t worry about maxing out today. 

WOD

400M Run

then

3 Rounds of 
12 Burpee Bar Hops
6 Front Squats 185/135lbs

then

400M run

Off Ramp WOD

400M Run

then

3 Rounds of 
12 Burpees over the bar
6 Goblet Squats

then

400M run

Scale the movements by performing “step over” burpees and goblet squats instead of front squats.  Choose a kettlebell or dumbbell that challenges you but does not prevent you from achieving perfect form.

WOD

10-8-6-4-2 Snatch 135/95lbs
4-8-12-16-20 Pull-Ups 

Off Ramp WOD

Scale the snatch by load.  You should be moving quickly through the snatches but not sacrificing form for times sake.