CF Davis Shop

WOD For time: 1 round of: 30 Hang Power Cleans 115/75 lb 30 Push Ups 30 Air Squats Then, 2 rounds of: 20 Hang Power Cleans 115/75 lb 20 Push Ups 20 Air Squats Then, 3 rounds of: 10 Hang Power Cleans 115/75 lb 10 Push Ups 10 Air Squats Workout notes: This rep scheme comes […]

WOD “Jackie” for time 1000M Row 50 Thrusters 45/35 lb 30 Pull-Ups Workout notes: This workout is a classic benchmark workout from CrossFit.com.  The format is a chipper. Start with a moderate paced row. The best strategy for Jackie on your first run through is probably to take it a little easier on the row so you […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill Tabata Double Unders Rest 4 Minutes Tabata Double Unders Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  If you are brand new to double unders you might use this time to attempt 1 […]

Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

Skill Tabata Support Hold Rest 1 Minute Tabata Hollow Rock Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. […]

Skill EMOM for 10 Minutes Power Clean + Push Press + Push Jerk Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find […]

WOD “Fast and Heavy” for time 21 Two Arm Kettlebell or Dumbbell Thrusters 400M Run 18 Two Arm Kettlebell or Dumbbell Thrusters 400M Run 15 Two Arm Kettlebell or Dumbbell Thrusters 400M Run Workout notes: Today’s workout is a chipper scored by both your load and the time it takes you to complete the workout. This workout […]