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Strength Clean & Jerk 1-1-1-1-1 Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very […]

Skill Two rounds of Tabata alternating between Hollow Rocks Super Man Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to […]

Strength Deadlift 1-1-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency […]

Skill EMOM for 10 Minutes [odd] Knees-To-Elbows [even] :30 Second Handstand Hold Use this time to work on improving your Knees-To-Elbows by learning or refining your kip.   If you are new to the movement first work on bringing your knees to up above parallel.  Work on timing your swing so your body is behind the bar […]

Strength Back Squat 2-2-2-2-2 Today we’re performing 5 sets of 2 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 proper […]

WOD For time 1K Row 30 Clean and Jerks 135/95lbs Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”.  Find a pace on the rower that works for you and stay consistent throughout the 1000M.  It’s better to start slower and speed up towards then end rather than come out fast and […]

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 […]