Skill EMOM for 10 Mintues 1 Squat Clean with pause below the knee Today’s skill work focuses on the squat clean.  We will be pausing below the knee for a full second prior to finishing the full lift.  Slowiy and under control bring the barbell from the floor and pause right below your knee. Practice […]

Skill Tabata Single Unders Rest 2 Minutes Tabata Double Unders Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  Start with single unders and work on sustaining your effort for each interval. After you finish […]

WOD for time 1000M Run then 10 Rounds of 10 Push-ups 15 Sit-ups 20 Air Squats then 1000M Run Workout notes: Today’s workout is a 10 round triplet with a buy in and cash out.  Start by running about 1000M (out the back door and down to cantrill) and then perform your 10 round triplet. After […]

WOD for time 50-40-30-20-10 Wall Ball Shots 20/14 lb 25-20-15-10-5 Toe-To-Bar Workout notes: Today we have a 5 round workout of  wall ball shots and toe-to-bar! This workout has a high volume of wall ball shots so make sure you shoot to a target you can consistently hit. If you are new to toe-to-bar start by learning the kipping […]

Skill 5 rounds of 30s Handstand Hold 30s rest For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold. […]

Skill EMOM for 10 Minutes 1 Hang Squat Snatch from below the knees Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your […]

Strength Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar […]

AMRAP in 20 Minutes 15 Power Clean 115/75 lb 30 Sit-Ups 60 Double Unders Workout notes: This workout falls in a longer time domain and gives you lots of time to practice double unders!  The power clean is recommended to be light as we have a long workout with higher rep sets.  You should be able […]

Hope everyone’s got their red, white and blues ready for tomorrow! We will have one class at 9:30am ONLY! See you there! #crossfitdavis #4thofjuly A photo posted by CrossFit Davis (@crossfitdavis) on Jul 3, 2016 at 9:38pm PDT WOD AMRAP in 30 Minutes 20 Push-Ups with feet on a 45/25 lb plate 20 Burpees jumping […]