[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that today is Daylight Savings! Move your clocks forward 1 hour. [/creativ_alertbox]   WOD Three rounds of 1 Minute each at the following stations Burpees One Arm Kettlebell Hang Snatch 24/16kg Alternating Pistols or High Box Step Ups Box Jumps 24/20″ Rowing for Calories Rest Workout notes: In this workout you move […]

Skill Squat Snatch 1-1-1-1-1 Work up to a strong effort Squat Snatch.  That doesn’t necessarily mean you will max out today but work up to good weight for you while working on the mechanics of the lift.   If you are still learning the basics or working on your mobility keep the load light and catch the […]

Strength 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 […]

Skill 5 Rounds not for time 1 Minute Plank Hold :30 Seconds Handstand Hold :30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach. Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up […]

Skill EMOM for 10 Minutes 3 Push Jerk Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip […]

Skill E2MOM for 10 Minutes :30 seconds of Chest-To-Bar Pull-Ups We’re looking at 5 sets of Max effort pull-ups with a two minute timer.  Use about :30 seconds to get as many pull-ups as you can.  Kipping is allowed but make sure to protect your hands.  If you are not quite ready for kipping pull-ups […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Be sure to get your open scores in by 5PM tonight![/creativ_alertbox] Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should […]

  Well that was a lot of fun!! 15.1 happened yesterday at CrossFit Davis.  Be sure to log your scores before Monday at 5PM! WOD 3 Rounds for Time 800M Run 21 Burpee Box Jump 24/20″ 12 Clean & Jerk 135/95lbs Workout notes: Yesterday we tested our 1RM clean and jerk and in true CrossFit fashion we should […]

Strength Clean & Jerk 1-1-1-1-1 Spend some time working up to a strong effort Clean & Jerk.  Monday we emphasized the squat clean and split jerk as the best method for moving big weights but for today work on moving a big load with whatever works best for you. Everyone should start with a very light warmup and […]

The 2015 Open is here!  Workout 15.1 and an additional workout 15.1a were announced last night. As usual CrossFit has not disappointed.  If you are interesting in participating, it is not too late to register. To find out what you need to know about competing in the Open with CrossFit Davis.  Read the following post. What […]