CF Davis Shop

Strength Push Press 5×3 WOD 3 Rounds of Dumbell Thrusters 45/30lbsSit-UpsMedicine Ball Cleans 20/14lbsKnees To ElbowsRow For Calories 1 minute on each station, rest 1 Minute between rounds.  

Remember it’s Tuesday! 5:30 class is Oly! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength 1RM Sumo Deadlift WOD AMRAP in 5 Minutes 10 Lunges20 Snatch 45/35lbs (below knees)10 Box Jump 24/20 1 Minute Rest AMRAP in 3 Minutes 5 Burpees5 Pull-ups 1 Minute Rest AMRAP in 1 Minute Double Unders  

Strength 1RM Power Clean WOD AMRAP in 8 Minutes 5 Front squats 155/105lbs10 Push-ups 15 Kettlebell swings 24/16kg

Skill/Strength Muscle Up  Floor, Box or Band assisted.  Work the transition.  Refine your Kip. If you’re not quite there yet work on strength 3×5 pullups and dips. with as little assistance as possible.  WOD For time 21-15-9  Wall Ball 20/14lbsToes-To-BarKettlebell Snatch 24/16kg

Strength 1RM Hang Squat Snatch WOD For time: 1000M Row30 Burpees30 Weighted Step Ups 800M Run

Skill Use 10 minuntes to establish a new PR at an Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  Then, 1 minute for Max Effort of Handstand, L-Sit, Hollow Rock, Superman and Plank Hold. 30 seconds rest between.   WOD For time 10-1 Deadlift 225/155lbs1-10 Pull-Ups

Strength Back Squat 5×5 WOD AMRAP in 15 MIN 10 One Arm Kettlebell Squat Clean  32/20kg (5 each arm)10 HSPURun 200M

Strength 5×3 Power Jerk WOD 3 Rounds for Time 9 Push Press 135/95lbs12 Box Jumps15 Kettlebell Swings 24/16kg

Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight! Strength Deadlift 5×5 WOD 3 Power Cleans 135/95 EMOM For 12 Minutes.  Do double unders with the remaining time left in each minute.  Score is total DU’s.   

Presidents Day Schedule REMINDER: There will be NO 5:45 am class on Monday! Other than that class hours are normal for the day.   Strength 6×3 Turkish Get-up (3 ea arm)  3 times through each AMRAP, alternatiing between the two with 1 Min rest in between. WOD AMRAP in 3 Minutes 5 Pull ups15 Squats […]