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February 26, 2015
Skill Tabata Handstand Hold The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can. If you have trouble during long effort handstand holds, add in some extra rest by coming […]
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February 25, 2015
Strength 1-1-1-1-1 Weighted Pull-Up Work up to a strong effort weighted pull-up. 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 5 Rounds for Time 9 Power […]
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February 24, 2015
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 the bar up. WOD For time 30-20-10 Toes-To-Bar Burpee Workout notes: This […]
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February 23, 2015
Strength Squat Clean & Split 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 […]
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February 22, 2015
WOD With a clock set for 24 Minutes Row for Max Meters in 8 Minutes then Run for Max rounds of a 200M Shuttle run then AMRAP in 8 Minutes “Cindy” 5 Pull-Ups 10 Push-Ups 15 Squats Workout notes: This is a long duration workout and appropriately you will be working at a low to moderate intensity […]
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Protected: Competition 02-23-2015
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February 21, 2015
WOD “Jack” AMRAP in 20 Minutes 10 Push Press 115/75lbs 10 Kettlebell Swings 24/16kg 10 Box Jumps 24/20″ Workout notes: The workout today is a CrossFit hero workout honoring Army Staff Sgt. Jack M. Martin III who died September 29th, 2009, in Jolo Island, Philippines. Hero workouts are typically longer overall or harder combinations of movements than you […]
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February 20, 2015
Skill E2MOM 10 Minutes 3 Power Clean Perform 3 Cleans every 2 minutes for a total of 5 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is […]
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February 19, 2015
Skill E2MOM for 10 Minutes 3 Power Snatch Perform 3 Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be a little more than 60% for newer lifters. WOD For time 21-15-9 Power Snatch 95/65lbs […]
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February 18, 2015
It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal 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 members. […]