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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 […]

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! […]

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 […]

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 […]

[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 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be a Lululemon Trunk Show at CFD on Sunday! Olympic Lifting with Elliot will be canceled on Sunday 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 […]

Skill Using the Tabata clock complete 4 Cycles of the following work rotating through each movement in order. :20 second Superman Hold :20 second Active Squat Hold :20 second Hollow Body Hold :20 second Rest You will be holding each position four times for a total of sixteen :20 second intervals. Work at each station […]

Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. After your general warm up. start light and increase in small increments. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier. WOD “Helen” 3 rounds for time 400M Run 21 Kettlebell Swings 24/16kg 12 Pull-ups Workout notes: This workout is a […]

Strength 1-1-1-1-1-1 Power Clean & Push Press Working from the floor, spend some time working up to a strong effort Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but […]