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WOD AMRAP in 20 minutes 5 Burpee box jumps 24/20″ 10 Squats 15 Sit-ups Workout notes Today’s workout is a time priority triplet with three bodyweight movements.  Start each round with a set of five burpee box jumps before moving onto a small set of bodyweight squats and sit-ups.  Set sizes for this workout are […]

WOD AMRAP in 20 1-2-3-4-5 … * Rounds of “DT”** *400M Run after each grouping ** 1 Round of “DT” is 12 Deadlifts 155/105 lbs 9 Hang power cleans  155/105 lbs 6 Push  Jerks 155/105 lbs Workout notes Today’s workout is an ascending ladder using the rep scheme in the classic CrossFit hero workout “DT”.  […]

Skill EMOM for 10 Minutes 1 Slow pull squat clean + squat clean We’re working on some positional awareness in the squat clean today in this two rep barbell complex.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the […]

Skill EMOM for 10 Minutes 30 seconds of strict handstand push-ups Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position […]

Skill EMOM for 10 Minutes 2 Power Snatch Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of each minute.  The weight you choose should be […]

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

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 […]

  View this post on Instagram   Don’t forget we have Yoga on Sundays now! Tomorrow at 8! Bring a mat and don’t be late! #crossfitdavis #yogaatCFD A post shared by CrossFit Davis (@crossfitdavis) on Jul 13, 2019 at 8:14pm PDT WOD 6 Rounds with one minute on each station Box jumps 24/20″ Row for […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-glass” color=”Extra-Color-1″] Reminder Last weeks Yoga class was a smashing success!  Hope to see you all there Sunday at 8:00AM![/text-with-icon][vc_column_text] WOD Every 6 Minutes for 5 rounds* Each round for time 30 Alternating dumbbell snatch 50/35 lb […]

Skill Front Squat with 2/sec pause in bottom of squat 2-2-2 Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets […]