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Skill  EMOM for 8 Minutes 30 Seconds of Pull-Ups Complete as much work as you can each round.  If you are new to kipping keep the number small and practice the timing.  If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice!  If you […]

  WOD 3 Rounds for Time 800M Run 30 Kettlebell Swings 24/16kg 50 Ab Mat Sit-Ups Workout Notes: This workout is three rounds of higher of rep movements!  Test yourself by trying to move non-stop through each round. Run at a strong but steady pace for the 800’s and start working on the swings right away.  Your goal […]

Special happy birthday shout out today to Coach Drew! Come in today at 8:30 or 9:30 to say hello! Also note that we have 8 teams competing at Iron October II in Natomas!  This is turning out to be a great community event.  Come by and visit the CrossFit Davis tent or follow the leaderboard live. WOD 10 […]

Skill 1-1-1-1-1 Power Clean & Push Jerk Working from the floor, work up to a moderately heavy Power Clean and Push Jerk.  Remember to catch the bar in a partial squat from the floor and then again as you receive the bar overhead. Work on driving straight up without letting your chest cave and then […]

Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

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 Tabata Hollow Rock Rest 1 Minute Tabata Handstand Hold There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting […]

Strength Back Squat 8-5-3-3-2-2-2-2 Work up to a heavy double in the back squat.  The suggested rep scheme is a recommendation for working up to your target weight.  Perform a lot of reps at a light weight after your general warm up and increase in small increments.  Work up to a moderately heavy weight and judge your […]

WOD For time Row 1500M then 21-15-9 Squat Clean 135/95lbs Toes-To-Bar Workout notes: Starting with the row will increase the difficulty of the following movements so pace yourself and be sure not to go to failure.  Row at a fairly steady and sustainable rate that doesn’t put you into severe  muscle fatigue.  You’ll probably find grip on the toes-to-bar […]