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November 2, 2017
Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute. The weight you choose should be in the moderate effort […]
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November 1, 2017
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 […]
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October 31, 2017
[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Happy Halloween CFD! Our pumpkin carving fundraiser was a huge success! We’re excited to report were able to donate just under to $2300 to North Bay Fire Relief today! Thank you so much for your support![/creativ_alertbox] Skill Squat clean 1-1-1-1-1 Spend some time today working up to a strong effort Squat clean. […]
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October 30, 2017
Skill EMOM for 10 Minutes [odd] 20-30 second handstand hold [even] 40 seconds of double unders Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and double unders. Keep in mind we have a high volume of overhead […]
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October 29, 2017
WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Workout notes: This workout is scored using the traditional scoring for the Tabata interval. Score each movement by your lowest number of repetitions in any round. Your total score at the […]
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Competition 10-30-2017
Monday – 10/30/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/23 Weightlifting Every 2 minutes for as long as possible 1 squat clean + 3 front squats Gymnastics 7×3 Minutes Straight set of Muscle Ups then 21 Calorie Row record the time of each attempt Metcon AMRAP in 12 Minutes 10-20-30-40 […]
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October 28, 2017
WOD for time 1000M Run then 5 rounds of 20 Wall ball shots 20/14 lb 10/9 ‘ 10 hang power snatch 95/65 lb then 1000M Run Workout notes: Today’s workout is a task priority couplet with a 1K run as a buy in and cash out. The 1000M run is out of the roll up doors […]
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October 27, 2017
[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tonights 6:30 class will be cancelled! We’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins. 100% of your donations will go to the North Bay Fire Relief Fund. [/creativ_alertbox] Skill Front Squat 2-2-2-2-2 Today we’re working up to a strong effort 2 rep front […]
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October 26, 2017
[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tomorrow(Friday), we’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins during the 6:30PM time slot! Beer and Treats will be provided! Please bring money to donate and a pumpkin to carve! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin **please note that we are going to be […]
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October 25, 2017
Skill EMOM for 10 Minutes 2 Split Jerks Today’s technique work focuses on the Split Jerk. For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence. You will need to manage bringing the […]