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WOD 3 rounds of 2 minutes on 1 minute off at each station toe to bar two arm dumbbell walking lunge steps 50/35 lb double unders Workout notes Today we have a three round interval workout with three stations. You will work for two minutes and have one minute rest to transition and recover.  Two […]

WOD 10 Rounds of 1.5 Minutes on 1.5 Minutes off (odd) 15 Wall ball shots 20/14 lb 10/9′ 10 Alternating dumbbell snatch 50/35 lb Max calorie row (even) 15 Wall ball shots 20/14 lb 10/9′ 10 Alternating dumbbell snatch 50/35 lb Max calorie air assault Workout notes Today’s workout is a ten round interval workout […]

  View this post on Instagram   2 weeks guys!! 2 weeks!! How the heck did that happen?! Get signed up at games.crossfit.com and choose CrossFit Davis as your affiliate! We’re looking forward to an inspiring 5 weeks with all of you! It’s a time to celebrate our fitness and our community! Don’t miss out! […]

Skill EMOM for 10 Minutes 1 snatch from w/ pause above the knees + 1 hang snatch from below the knees Today’s skill work is a two rep snatch complex.  For the first rep of the complex you’ll take the bar from the floor and pause above the knees prior to completing the lift.  Carefully […]

Skill 2 Rounds of tabata alternating between Hollow rocks/hold Arch hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight […]

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. If you are using a band choose one that makes the three reps […]

Skill EMOM for 10 Minutes 1 Power clean with pause below 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 […]

WOD for time 100 Push-ups 100 Sit-ups 100 Alternating dumbbell Snatch 50/35 lb Workout notes Today’s workout is in the format of a chipper.  Your score will be the total time it takes for you to complete all three hundred reps starting with one-hundred push-ups.  These set sizes are quite large so plan on breaking […]

WOD AMRAP in 20 Minutes 20 Pull-ups 30 Front squats 95/65 lb 40 Lateral burpees over the bar Workout notes Today’s workout is a long duration triplet with several difficult movements and a challenging rep scheme.  Each movement comes in large sets.  One way to scale would be by cutting the set sizes in half.  […]

Skill Tabata Double unders Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump […]