CF Davis Shop

Skill 1 Round of 3 Minute Handstand Hold 3 Minutes Rest 3 Minutes Plank Hold Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If […]

WOD 2 Rounds For Time 800M Run 40 Wall Ball Shots 20/14lbs 10/9′ 20 Cleans 135/95lbs Workout notes:  The run will be a large part of the workout so focus on getting your feet moving and try not to use that second 800M as a recovery interval.    Instead pace yourself during the first set of weighted […]

WOD 5 Rounds for Time 25 Push Press 75/55lbs 50 Double Unders 200M Run Workout Notes: This workout is a lot of reps! Make sure you can perform sets with the weight you choose.  Breaking up the round is bound to happen but this should not be weight with which you have to perform single repetitions. Double unders […]

Strength Overhead Squat 8-5-5-3-3-3-3 Work up to a moderate effort 3 rep overhead 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. Increase the load only if you are able to take your squat below parallel. Your arms should be turned […]

Skill 3 Rounds not for time 15 Hollow Rocks 3 Wall Walks 15 Superman Rocks The hollow and superman rocks do not have to be unbroken! Perform quality reps even if you need to break the set up.  Wall walks can be scaled by finishing the rep at an angle that you are comfortable with […]

Strength 8×3 Weighted Pull-Up Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set! WOD AMRAP in 10 Minutes 3-6-9-12-15-18 … Burpee […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: Today we have weightlifting at 5:30PM. Regular CrossFit Classes are at 4:45pm and 6:30PM[/creativ_alertbox] Strength 8×3 Weighted Ring Dips Perform 8 sets of 3 Dips with increasing weight on each set.  The parallel bars are an option if you are not comfortable yet on the rings. If you are using a band […]

Strength Deadlift 8-5-5-3-3-3-3 Work up to a strong 3 rep deadlift. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve […]

WOD Fore! In front of a clock set for 12 minutes: 4 minutes of Clean & Jerks 135/95lbs 4 minutes of Rowing for Calories 4 minutes of Burpees Your score is your total number of repetitions for all three movements. Workout notes: This workout comes to us from crossfit.com.  Each movement is of increasing aerobic demand so […]