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Skill Deadlift 1-1-1-1-1 Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body […]

WOD 2 Rounds for time 1000M Run 25 Pull-ups 25 Box Jumps 24/20″ Workout notes Today’s workout is a two round triplet with three bodyweight movements. You will start each round with a 1000M run and then move into the the gym to tackle large sets of pull-ups and box jumps.  For the pull-ups you […]

WOD AMRAP in 25 Minutes 10-20-30-40-50 … * Burpees * 200M uneven farmer carry before every round Workout notes This workout will start with an uneven farmer carry down to the cage and back before starting into a small set of ten burpees. After you finish those ten burpees set out on another carry before […]

Skill Every 90 seconds for 8 rounds 20 Double unders then 1 squat clean Today we have an alternate timing and a different challenge for our barbell work.  We’ll use a ninety second interval timer and you will have eight opportunities to work up to a strong effort squat clean.  Start each round with an […]

Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up […]

Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort […]

Skill Tabata pull-ups or kipping swings Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute […]

Skill Back Squat 7-7-7 Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few […]

  View this post on Instagram   YOGA IS BACK TOMORROW!! Lisa is back from her travels in Greece and we couldn’t be more excited to get back on our mats! 8am tomorrow morning! Don’t miss it! #crossfitdavis #yogaatCFD #sundayyoga #CFDisTHEplacetobe A post shared by CrossFit Davis (@crossfitdavis) on Sep 21, 2019 at 8:09pm PDT […]

WOD 10 rounds of 1.5 minutes on 1.5 minutes off (odd) 10 Pull-ups 15 Wall ball shots 20/14 lb 10/9′ Max effort row for calories (even) 10 Pull-ups 15 Wall ball shots 20/14 lb 10/9′ Max effort row for calories WORKOUT NOTES Today’s workout is a ten round interval workout with a 1:1 work rest […]