WOD AMRAP in 20 Minutes 10 Overhead Squat 115/75 lb 200M Run Workout notes: This is not your normal “Nancy”! In this version we’re suggesting increasing the load versus the famous HQ original but decreasing the reps in each round.  The 200M run will feel a little bit more like a recovery run but if you […]

Strength Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and […]

  WOD EMOM for 10 Minutes 1 Squat Clean Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into […]

Skill 10×1 Rope Climb Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope! We did not have the opportunity utilize our ropes in the old gym  due to space issues but now we have several that we can use!  A good […]

Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to Team CrossFit Davis for your 26th place performance at the CrossFit Games! Thank you so much to those of you in the community who came out to support the team and everyone who was cheering from back home![/creativ_alertbox]   Strength Back Squat 2-2-2-2-2 Spend some time working up to a […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: The parking lot will be closed today (Sunday the 24th) due to the parking lot being re-surfaced. We will be open but if you are driving in you must park in the Sudwerk parking lot! [/creativ_alertbox]   Sunday announcements!! Leave yourself a little extra time in the morning to plan […]

WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. […]

Skill EMOM for 10 Minutes 1 Squat Snatch Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and […]