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Skill Deadlift with controlled descent (no TnG) 2-2-2 Today we’re working on a familiar lifting movement but adding in a difficult twist.  We”ll work up to a moderately heavy weight and knock out three doubles.  For these doubles you’ll lower the barbell down under control rather than letting it slam to the floor and using the […]

  View this post on Instagram   It’s hard to believe, but we’re one week away from Memorial Day! We will have ONE CLASS at 9:30am for a chance to complete “Murph” on your own or with a partner or team. Hope to see you all there! #crossfitdavis #murph #memorialday A post shared by CrossFit […]

Skill EMOM for 10 Minutes 1 slow pull power snatch Today’s skill work has us practicing using some control in the first pull of the power snatch.   Start by setting up for a snatch and then pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in […]

WOD Tabata double unders Tabata two arm dumbbell step ups 50/35 lb 24/20″ Tabata squats Tabata two arm dumbbell push press 50/35 lb One minute rest between Tabatas Workout notes We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  […]

WOD AMRAP in 20 Minutes 5 Pull-ups 10 Hang power cleans 135/95 lb 15 Burpees Workout notes Today’s workout is a long duration triplet with one weightlifting movement and two bodyweight movements.  Each rounds starts with a small set of  pull-ups and ends with a moderate sized set of burpees.  Use a pull-up standard with […]

SKILL EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat Today we’re working on the squat snatch and really honing in on technique.  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 only […]

Skill EMOM for 10 Minutes 1 Squat clean with pause above 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 EMOM for 10 Minutes Slow pull power clean + split jerk Today’s workout has us practicing using some control in the first pull of the power clean as well as a little bit of split jerk technique.  Start by setting up for a clean and the pull the bar off of the floor in […]

SKILL 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the […]

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 […]