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Competition 10-09-17
Monday – 10/9/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 10/2 Weightlifting 10x60s Power clean + hang power clean from below the knees Start at 60% and work up to a strong effort lift Gymnastics EMOM for 10 Minutes Straight set of kipping muscle ups with pause at top of ring […]
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October 7, 2017
WOD With a clock set for 21 minutes * 7 Minutes of Rowing for calories 7 Minutes of “Heavy Grace” Squat Clean & Jerks 155/105 lb 7 Minutes of 30 Double Unders 15 Two arm dumbbell burpee deadlifts 35/20 lb * start at any station and rotate through each one Workout notes: Today’s workout probably looks […]
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October 6, 2017
Skill 2 Rounds of Tabata alternating between V-ups Arch hold For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set […]
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October 5, 2017
Skill EMOM for 10 Minutes 2 Squat Snatches Spend ten minutes working up to a strong effort double squat snatch. It is up to you whether you choose to link your 2 reps together or perform 2 singles. The squat snatch is probably the most difficult lift that we do so start light and learn […]
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October 4, 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 3, 2017
Skill 5-5-5-5-5 Front Squat Today we’re working up to a strong effort 5 rep front squat. With the front squat we want to focus on keeping the elbows up and chest as upright as possible. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]
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October 2, 2017
Skill EMOM for 10 Minutes 3 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 […]
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October 1, 2017
WOD “Nancy“ 5 Rounds for Time 400M Run 15 Overhead Squats 95/65lbs Workout notes: This workout is a famous CrossFit benchmark workout that is part of the “Girls” series. The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead […]
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Competition 10-02-17
Monday – 10/2/2017 Strength 4×7 Back Squat ~ 70% of 1RM or increasing from 9/25 Weightlifting 10x60s Power clean + 3 Split Jerks Start at 60% and work up to a strong effort lift Gymnastics EMOM for 10 Minutes Straight set of Strict deficit HSPU use a depth you can get 3-5 reps each round […]
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September 30, 2017
Team “Stranger Danger” enjoyed the sunshine with their burpee box jumps and deadlifts for week 2 of the Team Series! The gym will be open tomorrow from 10:30-3:30 for those of you getting the workouts in tomorrow. Show up ready to workout and pitch in to judge if needed! #crossfitdavis #crossfit #teamseries #week2 A post […]