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WOD 3 Rounds with one minute on each station Burpees Rest Air assault bike for calories Rest Burpees Rest Row for calories Rest Workout notes We have twenty three minutes on the clock for this interval style workout.  There are four stations with a minute rest after each. The burpee station comes twice in each […]

WOD In teams of 2 or 3 AMRAP in 30 Minutes 50 Wall ball shots 20/14 lb 10/9′ 35 Sandbag cleans 100/70 lb 200M uneven farmer carry Workout notes Today we have another fun partner workout for groups of two or three.  Grab a sandbag, medicine ball, dumbbell and kettlebell with weights  you and your […]

Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of two deadlifts.  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 […]

Skill 1 slow pull squat snatch with pause in the bottom of the overhead squat Today’s skill work  focuses on positional accuracy in one of our most difficult lifts.  Start by pulling the bar from the floor while keeping your hips low and back upright. Practice accelerating from the floor in a slow and controlled […]

Skill 5 attempts at a Handstand hold w/ 10 shoulder taps Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter […]

Skill EMOM for 10 Minutes 1 Squat clean with pause below the knees We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the […]

Skill 10×3 Strict Pull-Up with pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just […]

View this post on Instagram Feeling sore after this weeks workouts?? Don't miss YOGA tomorrow at 8am! The perfect way to start a Sunday! #crossfitdavis #yogaatCFD #sunday #sundayfunday A post shared by CrossFit Davis (@crossfitdavis) on Aug 3, 2019 at 9:05pm PDT WOD for time 1000M Run then 5 Rounds of 10 Thrusters 95/65 lb […]

WOD 10 Rounds of 1.5 Minutes on 1.5 Minutes off 10 Front rack walking lunge steps 135/95 lb 20 Sit-ups Max reps double unders Workout notes We’ll be working with a ninety second interval timer for today’s workout. With ten rounds of ninety seconds on and ninety seconds off the clock will be set for […]

Skill EMOM for 10 Minutes Straight set of Toe-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 the chest. Remember […]