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Strength Deadlift 3×1 ~ 90% After you’ve completed this go for a 1RM if you have extra time and are feeling good! WOD AMRAP in 10 Minutes of 20 Burpees Over The Bar10 Front Rack Lunges 135/95lbs

Strength EMOM for 16 Minutes Odd 3 Front Squats ~ 70% Even Max Sustainable set of Handstand Push-Ups WOD 3 Rounds For Time 20 Alternating Dumbbell Snatch* 40/30lbs15 Box Jumps 24/20″10 Toes-To-Bar *Each rep is completed when both ends of the dumbbell are placed on the ground. If you can’t control your dumbell to the ground […]

Body Fat Testing TODAY!! Email kirsten@crossfitdavis.com if you don’t know what time you signed up for. Bring payment with you if you have not already left a check in the binder. The gym will be Open while this is going on for Open gym from 8-11. Classes will run as usual at 11 and 12. […]

Strength 1RM Hang Squat Snatch WOD If you’re interested in targeting CrossFit competition and you are confident with your Kipping skills and Snatch, here’s your work for the day.   You’ll see Chest-To-Bar pull-ups and Snatches at pretty much every level.  15 Squat Snatch 135/95lbs 9 Chest To Bar Pull-Ups 12 Squat Snatch 135/95lbs 15 […]

Strength EMOM for 16 Minutes Odd 3 Deadlifts ~ 75% of 1RMEven Max Set of Unbroken Toes to Bar (Choose a number you can sustain through each round) WOD 15 Minute Amrap 200M Run30 Double Unders15 Dumbbell Push Press 40/30lbs

Strength 3×2 Back Squat ~ 90% of 1RM WOD AMRAP in 12 Minutes of  5-10-15-20-25-30 … Burpee Plate Jump (Rep is completed when you reach hip and knee extenstion on top of a weight plate. There is no clapping requirement.)Wall Ball 20/14lbs 

Strength EMOM for 16 Minutes Odd Max Set of Unbroken Strict Pull-UpsEven Max Set of Unbroken Strict Dips. Choose a number and resistance you can maintain through all 8 rounds of each.   Pull-Ups can be scaled by using bands or weighted rows. Dips can be on Rings, Bar, Bench or Boxes and so on. […]

It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM  Strength 1RM Split Jerk WOD AMRAP in 15 Minutes 400M Run9 Front Squat 135/95lbs15 Box Jumps 24/20″  

Strength 5×1 Hang Power Clean ~ 80% of 1RM Clean  Work up to to about 80% of your 1RM Clean and do five singles at that weight.  With the time remaining work up to a 1RM HPC. How does your 1RM HPC compare to your Clean from the floor? WOD 5 Rounds for time of […]

“Omar“ For time:95 pound barbell Thrusters, 1015 Bar-facing burpees95 pound barbell Thrusters, 2025 Bar-facing burpees95 pound barbell Thrusters, 3035 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents […]