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Protected: Competition 11-03-2014
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November 1, 2014
WOD For time 21-18-15-12-9-6-3 Wall Ball Shots 20/14lbs 10/9′ Sumo Deadlift High Pull 95/65lbs Burpee Bar Hops Workout notes: The Sumo Deadlift High Pull might be an unfamiliar movement for you but it is a favorite skill transfer exercise for the Clean in CrossFit. Use your vertical hip drive and pull the bar up to […]
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October 31, 2014
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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October 30, 2014
Skill Split Snatch 1-1-1-1-1-1-1 Practice the Split Snatch today! For most of you this will be a new lift. Work on the mechanics first before you add any weight to the bar. Start the lift as you would with any other variation. Pull from the floor with low hips and then extend the hips to […]
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October 29, 2014
Skill 5 Rounds not for time 3 Left Leg Weighted Pistols 3 Right Leg Weighted Pistols 20 Hollow Rocks Both movements are very difficult! If you are new to pistols(one legged squats) first work without out any weight and try to alternate legs. Start by lowering down on a box and not worrying about your […]
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October 28, 2014
Strength Deadlift 8-5-5-3-3-1-1-1 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 3 Rounds for Time 21 Dumbbell Hang […]
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October 27, 2014
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 […]
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October 26, 2014
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 […]
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Protected: Competition 10-27-2014
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October 25, 2014
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 […]