Category: Workout of the Day

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 

WOD

800M Run
100 Kettlebell Swings 24/16kg
100 Air Squats
100 Push-Ups
800M Run

Partition the swings, squats and push-ups as needed.  Start and finish with 1/2 mile run.