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Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the […]

Skill Split Jerk 2-2-2-2-2 Work up to a strong effort double in the split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on […]

Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of  two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill 2 Rounds of Tabata alternating between Arch Hold and Hollow Rocks This skill work uses the “Tabata” interval clock.   The interval is eight rounds with twenty seconds on and ten seconds off.  We will do a total of sixteen rounds alternating between the two movements.  There is no additional rest between rounds. These movements might seem […]

WOD for time 800M Run 40 Deadlifts 135/95 lb 20 Power Cleans 135/95 lb Workout notes: This workout is a chipper with two barbell movements.  You will use one barbell with the same weight for both movements.  Determine what weight to use by the harder of the two movements which is the power clean.

WOD for time 100-80-60-40-20 Double Unders 10-8-6-4-2 Squat Clean Thrusters 155/105 lb Workout notes: This couplet has an interesting  dynamic in that we pair a high rep monostructural activity with low rep heavy weightlifting.  If double unders are still a struggle for you, consider cutting the reps down before deciding to go to singles. The squat […]

Come celebrate with Team CFD! We'll be canceling the 6:30 class on Friday and meeting at the Sudwerk Dock Store for beers! Hope to see you all there! A photo posted by CrossFit Davis (@crossfitdavis) on May 18, 2016 at 10:02am PDT Skill EMOM for 10 Minutes 1 Hang Squat Snatch w/ pause in the […]

Skill EMOM for 10 Minutes [Odd] 5-10 Kipping Swings [Even] :30 Plank Hold Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  Practice perfect kipping swings and strengthen your midline! […]

Skill EMOM for 10 Minutes 1 Hang Power Clean + 2 Push Press Today we’re working on 10 minutes of a barbell complex of hang power cleans and push press. Most likely your total load will be limited by your push press.  Remember for that lift you should dip and drive and then finish with just […]