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Strength 1RM Weighted Pull-Up Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your […]

WOD Tabata Wall Ball Shots 20/14lbs 10/9′ Tabata Knees To Elbows Tabata Burpees Tabata Air Squats Tabata Sit-Ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Perform a full 8 rounds of each movement in the order described for each of the 5 movements. Your score […]

Skill Review the Overhead Squat barbell movement.  Spend ten minutes working up to a weight that is slightly ABOVE the weight you expect to use in the workout and perform 2-3 reps. You can power snatch the weight but try to land in the squat snatch for your first rep if possible.  Based on how […]

Strength Front Squat 8-5-5-3-3-3-3 Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up. WOD 6 Rounds for time 200M Run […]

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Tomorrow is the last day to reserve your ticket for our CrossFit day with the Athletics! Reserve your ticket, your shirt and sit with us in the CrossFit Davis section! Let us know by tomorrow. [/creativ_alertbox] Skill 3 Rounds not for time 3 Wall Walks :30 Seconds of Hollow Rocks Max Set of […]

Skill 5 Rounds not for time. Sustainable set of Kipping Pull-Ups or Kipping Swings Followed by :30 seconds of Double Unders Use this time to practice two difficult skills, the “kipping” movement and double unders. If you already have kipping or butterfly pull-ups work on a sustainable set.  If you are new to either type  or don’t […]

Strength Push Press 8-5-5-3-3-3-3 Work up to a strong effort 3 rep push press increasing with each set.   With this rep scheme you should start very light and make small increases.  Be sure to press the bar overhead and not catch it with bent knees.  When the weight gets heavier pay special attention to catching […]

Skill E2MOM 10 Minutes 3 Power Cleans * Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  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 […]

WOD For time Row 1000M then 30 Clean and Jerks 135/95lbs Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”.  Find a pace on the rower that works for you and stay consistent throughout the 1000M.  It’s better to start slower and speed up towards then end rather than come out […]