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July 10, 2017
Skill 8×3 Strict Weighted Pull-Up or Strict Bodyweight Pull-Up Today you can choose between weighted pull-ups or strict pull-ups. If you are able to add weight to your strict pull-up work choose one weight and carry it across for all 8 sets. If you do not have strict pull-ups yet perform 8 sets for max […]
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July 9, 2017
WOD 6 Rounds for reps with 1 minute on each station Toes-To-Bar Wall Ball shots 20/14 lb Row for calories Rest Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total reps on each station across all 6 rounds and come up with a total score. Remember […]
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Competition 07-10-2017
Monday 7/9/2017 Accessory 8×3 Strict Weighted Pull-Up or Strict Bodyweight Pull-Up Metcon for time 40-30-20-10 Alternating Dumbbell Snatch 50/35 lb Goblet Squat Gymnastics For time Strict “JT” 21-15-9 Strict HSPU Strict Ring Dip Push-Up Skill 10 rounds of 20 seconds on 100 seconds off max RPM’s on the assault bike record max RPM’s achieved. [Make […]
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July 8, 2017
WOD AMRAP in 30 Minutes 400M Run 30 Hang Squat Cleans 115/85 lb 400M Run 30 Burpees Workout notes: Today’s workout is a long one! Plan your pace accordingly so that you can keep moving consistently for the full 30 minutes. The rep count on the hang squat clean is high and the weight is meant […]
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July 7, 2017
Skill EMOM for 10 Minutes 2 Power Snatch Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles. The weight you choose should be in the moderate effort range. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting […]
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July 6, 2017
Skill Handstand Work Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions. For a wall walk ascend as high as […]
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July 5, 2017
Skill 1RM Clean and Jerk Spend some time working up to a strong effort Clean & Jerk. The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very […]
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July 4, 2017
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have only one class today at 9:30AM! No OnRamp this evening 7/4/2017 [/creativ_alertbox] WOD With 25 minutes on the clock In teams of 2 or 3 1 Mile run with a medball then AMRAP in remaining time of 1,2,3, 1,2,3… Thrusters 135/95 lb * *each partner does a rep […]
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July 3, 2017
Tuesday hours! One class only! Plan your partnership now or show up and we’ll pair you up with someone! Bonus points for wearing red, white and blue! #crossfit #crossfitdavis #holidayhours #CFDisTHEplacetobe #davisca #4thofjuly A post shared by CrossFit Davis (@crossfitdavis) on Jul 2, 2017 at 11:02am PDT Skill 1 RM Front Squat Spend today working […]
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July 2, 2017
WOD For time 1,000m Run * then 5 rounds of 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs then 1,000m Run *Please note that our “new” 1k Run goes north out of the roll-up doors and around the back of the complex on your way to cantrill in order […]