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Skill EMOM for 10 Minutes 2 Power Snatch Perform 2 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. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a […]

Skill EMOM for 10 Minutes 1 Squat Clean Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the […]

Here we go again! The 2016 CrossFit Open competition starts this Thursday with the announcement for workout 16.1! CrossFit Davis was exceptional last year qualifying two individuals and a team for the California Regional. We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new […]

WOD “Diane” for time 21-15-9 Deadlift 225/155 lb Handstand Push-Up Workout notes: This workout is another classic CrossFit benchmark.  When loading up your deadlift use a weight that is in fairly sub maximal.  Warm up to a weight that is in the 60% range of your 1RM and test it out.  You should be able to perform […]

WOD Fran for time 21-15-9 Thrusters 95/65 lb Pull-Ups Workout notes: This workout is a classic CrossFit benchmark! If you are scaling the barbell weight use a load with which you can perform a large set unbroken.  This is not the kind of workout  you should be performing singles with on the thruster.  If you are […]

Skill EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can […]

Strength 1RM Strict Press Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to keep your midline static and move only your head out […]

Skill EMOM for 10 Minutes 1 Hang Power Snatch Every minute for 10 minutes perform 1 Hang Power Snatch. The movement is very difficult and will mostly likely have you working with a lighter weight that you would from the floor or in a full squat snatch.  Focus on extending your hips and creating vertical hip […]

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 […]