Strength Front Squat 3-3-3-3-3 Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. […]

WOD Deadlift  5-5-5-5-5 Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in […]

WOD for time 1 Mile Run 100 Wall Ball Shots 20/14 lb 10/9′ Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots.  The run will consume a large part of your time, […]

WOD AMRAP in 20 Minutes 8 Overhead Lunge Steps 95/65 lb 8 Burpees 8 Overhead Lunge Steps 95/65 lb 8 Chest-To-Bar Pull-Ups or 8 Front Rack Lunge Steps 45/35 lb 8 Burpees 8 Front Rack Lunge Steps 45/35 lb 8 Jumping Pull-Ups   Workout notes: This workout is a slight remix of our latest CrossFit open workout!  Unfortunately we won’t […]

Strength EMOM for 10 Minutes 1 Squat Snatch with Pause Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make […]

Sign Up at games.crossfit.com! Workout 16.1 will be released tomorrow! Don't miss out on an opportunity to be a part of the @crossfitdavis and @crossfit community! #Crossfit #open2016 #yesthatsarealdog #dontletwinstondown A photo posted by CrossFit Davis (@crossfitdavis) on Feb 24, 2016 at 9:50am PST Strength Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start […]

Skill EMOM for 10 Minutes 2 Power Snatch Perform 2 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a […]

Skill 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 the […]

Here we go again! The 2016 CrossFit Open competition starts this Thursday with the announcement for workout 16.1! CrossFit Davis was exceptional last year qualifying two individuals and a team for the California Regional. We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new […]