CF Davis Shop

WOD for time 21-15-9 Deadlift 225/155lbs Box Jump 24/20″ Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course […]

WOD AMRAP in 20 Minutes 50 Sit-Ups 40 Walking Lunge Steps 30 Push-Ups 20 Pull-Ups Workout notes: We’re working with all bodyweight movements today so the only equipment you will need will be an abmat for sit-ups and an assistance band for pull-ups if you need one. Push-up should be scaled first by working from your […]

EMOM for 5 Minutes 1 Snatch w/pause in the bottom of overhead squat then 10 Minutes to work up to a strong effort Snatch Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that […]

Skill EMOM for 10 Minutes [Odd] :30 Kipping Handstand Push-Up [Even] :30 Seconds of L-Seat on the floor In this skillwork you will be attempting a set of handstand push-ups every other minute for 10 minutes for a total of 5 rounds.  This is a higher skill gymnastic movement that requires a lot of upper body […]

Strength Back Squat 5-5-5 Workout up to a moderate weight back squat and perform 3 sets of 5 at the same weight across all 3 sets.  Shoot for about  75% of your 1RM if you are looking for a percentage.  In this format you shouldn’t be approaching failure but working on sustainable sets.  Take your time […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of Hollow Rocks Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have […]

Strength Power Clean & Push Press 1-1-1-1-1 Working from the floor, spend some time working up to a strong effort Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but […]

WOD 4 Rounds for time 15 Burpee Pull-ups 200M Uneven Farmer Carry 25 Box Jumps 24/20″ Workout notes: For the burpee pull-up look for a pull-up bar that is just outside of your reach and perform each by jumping as high as possible and finishing with a strict pull-up.  Most athletes find that a “mixed” grip […]