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WOD in teams of 3* for time * Row 450* Calories *Partners must rotate every 15 Calories. (Can be completed in pairs as 450 or 300 for time) Workout notes: Today we’re working on a monostructural effort in short intervals as a team.  You’ll row 450 calories as team but you must switch every 15 calories. […]

Schedule for this weekend! If you can’t make it to Del Mar this weekend make sure to catch all the action for Team CFD at games.crossfit.com ! #crossfitdavis #crossfit #regionals2016 A photo posted by CrossFit Davis (@crossfitdavis) on May 10, 2016 at 10:24am PDT Strength Front Squat 1-1-1-1-1 Work up to a strong effort front squat. […]

Schedule for this weekend! If you can’t make it to Del Mar this weekend make sure to catch all the action for Team CFD at games.crossfit.com ! #crossfitdavis #crossfit #regionals2016 A photo posted by CrossFit Davis (@crossfitdavis) on May 10, 2016 at 10:24am PDT   Skill Strict Pull-Up with Pause at top of pull-up 8×3 […]

Skill Split Jerk 1-1-1-1-1 Work up to a strong effort 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 the ball of […]

Skill EMOM for 10 Minutes [Odd] :30 Hollow Hold [Even] :30 Arch 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.  If you would like to increase the difficulty of either […]

Strength  Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and […]

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 […]