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WOD 3 Rounds for Time 800M Run 50 Sit-Ups 25 Two-Arm Dumbbell Burpee Deadlift 45/30lbs Workout notes: This workout falls into the longer duration category so if the volume and total reps are new to you don’t forget that you can scale the volume as well as the movements! Try completing one or two rounds rather […]

Strength EMOM for 10 Minutes 2 Squat Clean For the skill work today we’ll be working up to a moderate weight 2 rep squat clean. You’ll perform two repetitions every minute.  Remember to keep your hips down as you pull from the floor and practice fast elbows while you catch the clean in the bottom of your […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We’re so sad to tell you that tomorrow will be Coach Sophie’s last day at CrossFit Davis! She will be moving on to her next adventure at USUHS Medical School on the East Coast and we are so proud of her! Sophie will be coaching the 9:30am, 12:00 and 4:45 classes tomorrow […]

Skill E2MOM for 10 Minutes 3 Power Clean Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   For a power clean we’re looking for a little bit lighter […]

Strength EMOM for 10 Minutes 3 Push Jerk Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip […]

Strength Weighted Pull-Ups 3-3-3-3-3 Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD 3 […]

WOD 4 Cycles of the following, completing each cycle for time. Row 500M Run 400M 75 Double Unders Workout notes: Today’s workout is a chipper that you will complete a total of four times.  We’ll start on the rower in waves working through each movement as fast as possible.  After you have completed the double unders rest 1-3 […]

WOD “DT“ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Workout notes:    This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute […]

Strength Back Squat 3-3-3-3-3 Today we’re performing 5 sets of 3 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce […]