CF Davis Shop

Workout of the Day7 rounds:1 minute of kettlebell swings1 minute of push ups1 minute of calories (row, bike, or ski)1 minute of rest Use a heavier kettlebell than you normally would. Feel free to break up the reps more than usual so that you’re able to maintain solid positioning the whole way through. 7 rounds […]

Workout of the DayEvery 8 minutes for 4 rounds:20/15 calories (row, bike, or ski)400 m run8 squat cleans Rest in the remainder of each 8 minute interval. Record the slowest and the fastest of your 4 times to SugarWOD and the whiteboard. You should try to scale the volume of each movement to hit the […]

Workout of the DayAMRAP in 16 minutes:20 alternating dumbbell power snatches16 single arm overhead lunges12 pull ups (kipping or strict) Pick a dumbbell weight that you’re comfortable snatching for medium to high volume. Divide the lunges roughly evenly between hands, though you can stick with one arm for a full round before switching in the […]

SkillEMOM for 4 minutes:Squat clean and split jerkThen,8 minutes of clean and jerk work Just like yesterday, you’ll be starting off on an EMOM clock to to ease into the heavier lifts. Once you’ve finished the first 4 minutes on-interval, feel free to start lifting whenever you’d like in the last 8 minutes. This is […]

SkillEMOM for 4 minutes:Power snatch plus squat snatchThen,8 minutes to work up to a heavy squat snatch or power snatch Continuing the theme of going heavy, you’ve got a good opportunity to push the weight on your power snatch or squat snatch today. Use the first 4 minutes to warm up and drill positioning, and […]

SkillStrict Press5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% Use the last rep to hit a heavy single or a max lift. Do your best to keep it strict, and avoid any leaning back or asymmetric pressing. Workout of the Day4 rounds:90 seconds of sandbag cleans90 seconds of ring dips90 seconds of […]

SkillBack Squat5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% Last chance to hit a max in this cycle! Grab two spotters if you’re going heavy. Workout of the DayFor time:21-15-9Goblet squatPush press (one dumbbell)Thruster (one dumbbell)Run 400 meters after the round of 21, the round of 15, and the round of 9 […]

Workout of the DayAMRAP in 12 minutes:12 hang power cleans8 lateral burpees4 strict toes to bar Rest 4 minutes AMRAP in 8 minutes:12 hang power cleans8 lateral burpees Rest 4 minutes AMRAP in 4 minutes:Lateral burpees Use a light weight on the hang power cleans; you should be able to get through all 12 reps […]

Workout of the DayFor time:1 mile run60 push ups30 front squats400 m run30 push ups15 front squats 30 minute time cap This will be a long and tough workout, but try to stay focused on the quality of your positioning and on full range of motion despite how tired you’ll be getting. Stay consistent with […]

Skill3 rounds:2 minutes to run 200 meters2 minutes to complete 25/20 calories Rest in the remainder of each interval. Post your slowest time to complete the run and your slowest time to complete the calories. Try to open at a quick pace on both movements; it’s very easy in this format to have your first […]