CF Davis Shop

Strength 8×3 Weighted pull-ups If you’re using a band or working bodyweight do 8 sets for max reps. WOD AMRAP in 8 Minutes of 15 Box Jumps 24/20″9 Push-Press 135/95lbs

WOD 25 Back Rack Lunges 45/35lbs100M Run 25 Push-Ups2x100M Run50 Air Squats  3x100M Run50 Push Press 45/35lbs4x100M Run100 Squats 45/35lbs8x100M Run100 Double Unders16x100M Run Each leg of the run goes from terrace to wall or vice versa.

Strength Alternating Tabata of  Hollow Body HoldSuperman Hold WOD AMRAP in 20 Minutes of 400M Run10 Burpee Box Jump Overs 24/20in10 Kettlebell Snatches Left Arm 24/16kg10 2-Count Mountain Climbers10 Kettlebell Snatches Right Arm 24/16kg

Skill A. Use 10 minutes to attempt a new PR at an Unbroken DU Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  B. Spend some time working on kipping skills.  Work on refining your kipping or butterfly pull-up and/or muscle-up on bar or rings.    WOD “Fran” 21-15-9 Thrusters 95/65lbsPull-Ups

Strength 1RM Clean and Jerk WOD 5 Rounds for Time 200M Run10 Deadlifts 155/105lbs5 Hang Power Cleans 155/105lbs

Strength 3×5 Push Press WOD 3 Rounds for Reps with 1 Minute on each station of the following Wall Ball 20/14lbsRow for CaloriesOverhead Squats 45/35lbsSit-UpsKettlebell Swings 24/16kg Rest 1 Minute between rounds

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 […]