CF Davis Shop

Strength Hang Squat Snatch 1-1-1-1-1-1-1 Work up to a daily max for your hang squat snatch.  Start light and be sure to hit each position in the snatch sequence for every rep.  If you are having trouble catching the bar in the bottom of your squat, keep the load light and work on riding the […]

WOD 6 Rounds For Time Run 200M 15 Back Squats 95/65lbs (working from the floor) 20  Push-Ups Off Ramp WOD 3-5 Rounds For Time Run 200M 15 Back Squats 20  Push-Ups

Speed E2MOM for 14 Minutes Sprint 100M WOD CrossFit Open 14.3 AMRAP in 8 Minutes 10 Deadlifts 135/95lbs 15 Box Jumps or Step ups 24/20″ 15 Deadlifts  185/135lbs 15 Box Jumps or Step ups 24/20″ 20 Deadlifts  225/155lbs 15 Box Jumps or Step ups 24/20″ 25 Deadlifts  275/185lbs 15 Box Jumps or Step ups 24/20″ 30 Deadlifts  315/205lbs 15 Box Jumps […]

CrossFit Open 14.3 was announced last night! This week we have a couplet of ascending Deadlifts and Box Jumps.    We’ll start heats at 12:00 tomorrow, come early to warm up! Strength Front Squat 2-2-2-2-2-2-2 Work up to a heavy 2 rep front squat.  Remember to track your knees over your feet and drive your […]

Strength E2MOM for 14 Minutes 3 Power Snatch Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are […]

Strength Strict Weighted Pull-Up 2-2-2-2-2-2 Increase loads during each set working up to near max or maximal effort.  If you are using the bands work up in sets of 1 or 2 reps to the smallest band possible or go bodyweight! WOD 7 rounds for time 200M Run With Plate 45/25lbs 10 Overhead Lunge Steps […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget today we have barbell club at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Skill In 10 minutes complete as many reps as possible of 5-10-15-20-25-30 … Unbroken Double Unders. Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The […]

Strength Deadlift 8-5-5-3-3-3-3-3 Work up to a heavy 3 rep deadlift max for the day. If you are new to lifting increase the load in small increments.  Touch and Go is a good idea but only if you maintain good form through each rep.   WOD AMRAP in 8 Minutes 10 One Arm Kettlebell Clean & Jerk […]

WOD For Time 50 Cleans 115/75lbs 800M Run 50 Push Jerk 115/75lbs 800M Run Off Ramp WOD For Time 25 Cleans 400M Run 25 Push Jerk 400M Run  

14.2 Heats start today at 12:15! Show up around 11:30 to warm up and get signed up for a heat! Beers afterwards! Workout 1 For Time Row 2000 Meters Workout 2 For Time 21-15-9 Burpee Box Jump Overs 24/20″ Pull-Ups