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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 […]

WOD 3 Rounds for Time 400M Run 21 Thrusters 95/65lbs 12 Burpee Box Jump Overs 24/20″ Workout notes: Don’t be a hero and hit that first set of thrusters unbroken if it will just make you redline and get you to failure! Hitting a large set is fine but leave something in the tank so you can […]

Skill EMOM for 10 Minutes 2×1 Clean & Split Jerk The focus of this skill work is the Split Jerk! Work up to a light load and perform two separate Clean & Jerks.  Use any method of clean to receive the barbell at the shoulders. A power clean will probably be the most efficient and should […]

Skill 3 Rounds 2 Minutes Plank Hold 1 Minute Handstand Hold :30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach. Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up […]