CF Davis Shop

WOD 3 Rounds for Time 20 Knees-To-Elbows 40 Kettlebell Swings 24/16kg 800M Run Workout notes:  Think of each round as having two parts.  The first two movements will tax your grip quite a bit so get through them with a strategy that is reasonable for you but remember you have the run for a bit of grip […]

Skill EMOM  for 10 Minutes 3 Power Snatch Work up to a light weight Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep. […]

Skill For time Row 500M Your skill work following your warm up will land mostly in the testing range.  See how fast you can row 500M on the Concept 2.  For classes bigger than 8 we’ll go in heats. Set the damper where you normally do unless you have experience with different settings.  This is […]

Strength Back Squat 8-5-5-5-5-5-5 Today we’re performing 6 sets of 5 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 […]

Strength Strict Press 8-5-5-3-3-3-3 Work up to a strong effort 3 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help […]

Skill EMOM for 10 Minutes [odd] Strict Hollow Body Chin-Ups [even] :30 Second Handstand Hold Our skill work today focuses on pull-up strength and handstand holds.   Without kipping perform a strong effort set of your best hollow body chin-ups on the odd minute.  That means you will hold your palms facing in which will be reverse […]

    WOD For time Run 1 Mile 30 Thrusters 135/95lbs Run 1 Mile Workout notes: A large part of your time spent will be on the runs today but think about tackling the first mile at a pace that will leave you with something the tank for the heavy thrusters.  Sets of heavy thrusters will be […]

WOD 5 Rounds for Time 9 Burpee Box Jump 24/20″ 6 Power Snatch 135/95lbs 3 Overhead Squat 135/95lbs Workout notes: There are a couple of very difficult skills in the workout today.  The burpee box jump requires a lot of effort when jumping to a full height box so scale the movement to a lower box, […]

Skill EMOM for 10 Minutes [Odd] Max Effort Double Unders [Even] Plank Hold Complete as many double unders as possible during the first minute of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are […]