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Skill EMOM for 10 Minutes straight set of strict pull-ups then 20 seconds of double unders For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on […]

Skill EMOM for 10 Minutes 1 Squat Snatch with pause below the knees + 1 Squat Snatch Today we’ll be working the difficult squat snatch.  Start with full snatch pausing at the knees and follow that up with a full snatch. Start lifting the bar off the floor while your hips and shoulders rise together.  […]

Skill EMOM for 10 Minutes 30 seconds of Handstand Push-Ups For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base […]

Skill EMOM for 10 Minutes Straight set of Kipping pull-ups For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That […]

Skill Back Squat 7-7-7-7-7 Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range is probably 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 slow and deep breaths at […]

WOD 5 Rounds with one minute on each station Barbell Overhead Squats 45/35 lb Kettlebell Sumo deadlift High Pull 24/16 kg Double Unders Two arm dumbbell Push Press 35/20 lb Row for calories Rest Workout notes:  Today’s workout is in the format of the classic CrossFit workout “Fight Gone Bad”.  We’re trading the barbell movements for […]

WOD AMRAP in 20 Minutes 15 Box Jump 24/20″ 10 Two arm dumbbell front rack walking lunge steps 5 Burpee Dumbbell Deadlift 50/35 lb Workout notes: Today’s workout is time priority triplet that falls into a longer time domain.  No barbells today but you’ll have two dumbells to deal with for two of our movements. The […]

Big shoutout to our TWO Champions of Fun this year! These two people embody what CrossFit Davis is all about! Thank you both for being shining positive examples in our community! #crossfitdavis #championsoffun #COF #community #hometownhoedownIV #hohohoedown A post shared by CrossFit Davis (@crossfitdavis) on Dec 4, 2017 at 6:02pm PST [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t […]

Skill EMOM for 10 Minutes Straight Set of Kipping Toes 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 […]