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WOD 7 Rounds for time and load 7 Deadlift ~ 65% of 1RM 7 Strict Pull-Ups Workout notes: The recommendation for this workout is choose a deadlift weight that is based on a percentage of your 1RM. Choose a weight that might be slightly heavier than what you would use in a faster moving metcon. Keeping […]

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 back […]

Power Clean 1-1-1-1-1 Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar […]

WOD “Loredo” Six rounds for time of: * 24 Squats 24 Push-ups 24 Walking lunge steps 400M Run * 40 Minute time cap Workout notes: Today is veteran’s day and we do this workout to honor anyone who has served in the united states armed forces.  We’ll  just tackle this workout with no added skill portion. […]

Skill Tabata Pull-Ups Rest 1 Minute Tabata Seated Leg Raise The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to move well with kipping pull-ups you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Last year we held an in house competition and holiday party to celebrate CrossFit Davis members and all of their accomplishments. The event was a big success and a lot of fun for everyone involved so we’re bringing it back! Today’s workouts are a sampling of the fun from 2014. More info […]

WOD 5 Rounds with 2 Minutes on each station Row for Calories Overhead Squats 95/65 lb Rest Workout notes: This workout will be scored  in  “Fight Gone Bad” style, scoring your total number of repetitions completed in the entire 20 minutes of work.  It is possible to game the workout by working on one movement and trying […]

WOD AMRAP in 12 Minutes 3 Snatch 135/105 lb 6 Clean & Jerk 135/105 lb 9 Chest-To-Bar Pull-Ups 54 Double Unders Workout notes: Today’s workout comes to us from the CrossFit Lift-Off competition. This workout is paired with a max effort squat snatch and clean & jerk to determine a combined champion as well as winners […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]This weekend is the first ever CrossFit Lift-Off competition! The competition entails a 1RM Snatch, 1RM Clean & Jerk plus a metcon.  This will be the first ever competition hosted by CrossFit that will be sectioned into weight classes! We will open the gym Saturday starting at 10:30 to anyone who wants to enter […]