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January 18, 2015
WOD For Time 21-15-9 of your choice of one from both A and B A) Deadlift 225/155lbs Clean 135/95lbs Thruster 95/65lbs and B) Handstand Push-Up Ring Dip Pull-Ups Workout notes: This benchmark day is a repeat from September 21, 2014 but you don’t have to repeat the same thing you did last time if you […]
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Protected: Competition 01-19-2015
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January 17, 2015
WOD 50-40-30-20-10 Double Unders 10-8-6-4-2 Front Squats 185/125lbs Workout notes: Two very difficult skills in the workout today! The double under is a skill that can only be mastered by practice. Scale the workout to 2:1 single unders if you are new to jumping rope but if you have been hitting the singles for a while you […]
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January 16, 2015
Skill E2MOM for 14 Minutes 2 Squat Snatch Perform 2 Squat Snatch every 2 minutes for a total of 7 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 60% or less for newer lifters. Experienced lifters might be able to bump up the […]
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January 15, 2015
Strength EMOM for 10 Minutes 3 Power Clean Work up to a moderate load and perform 3 Power Cleans every minute. Work on pulling the bar off of the ground with your hips sitting low. Keep your back angle the same as you pull off of the floor and then open the hips to create […]
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January 14, 2015
Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 Pull-Ups with the same weight on each set. If you have been using the bands for a while perform 8 sets of max effort RING ROWS and stay off of the bands for a day. WOD 21-15-9 Deadlift 225/155lbs Box Jump 24/20″ Workout notes: One of our favorites, the beautiful deadlift/box jump combo! […]
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January 13, 2015
Skill Hang Squat Clean 1-1-1-1-1-1-1 Work up to a strong effort hang squat clean. Start light and increase with each successful attempt. If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat. If you are not already utilizing the hook grip you will […]
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January 12, 2015
Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] :30 Second Handstand Hold Use this time to work on improving your Toes-To-Bar by learning or refining your kip. If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the […]
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January 11, 2015
[creativ_alertbox icon=”” colour=”theme” custom_colour=””] There will be a Lululemon Trunk Show at CFD today! Olympic Lifting with Elliot has been canceled to open up shopping time, but classes at 11 and 12 will run as usual! The 11 am class will also be open to shoppers that want to give CrossFit Davis a try so be […]
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Protected: Competition 01-12-2015
There is no excerpt because this is a protected post.