CF Davis Shop

Workout of the DayAMRAP in 25 minutes:50 Russian kettlebell swings (eye level)60 push ups70 lunges (unweighted)80 sit ups Before every movement, run 500 m Happy Birthday, Alex Tomaich! If you’ve ever had the pleasure of hitting a running workout with (behind) Alex, you’ll have guessed what his birthday workout prominently features. The swings here are […]

Workout of the DayAMRAP in 8 minutes:10 power snatches30 crossovers Rest 4 minutes AMRAP in 8 minutes:10 pull ups (strict or kipping)30 double unders Think ahead on your pace today; neither effort will be as much work as last Saturday’s longer WODs, but you should still be reserving some energy for your second workout. Use […]

SkillAMRAP in 8 minutes:20 second L sit20 seconds of handstand practice Rest as needed between each movement; this shouldn’t be a race to get as many rounds done. The handstands can be done as a wall walk plus a hold, and kick up against the wall plus a hold, or a freestanding handstand. Break it […]

SkillDeadlift5-5-5-5-555%-60%-65%-70%-75% If you established a max lift in the previous strength cycles, use that as the reference number for your percentages today. Note that we aren’t hitting a max set in the last set; keep it at 5 reps. If you don’t have a reference max, your coach will help you sort out what weights […]

SkillEMOM for 10 minutes:One set of a bar muscle up drillOROne set of kipping pull up practice Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to […]

SkillEvery 90 seconds for 8 rounds:10 crossovers2 power cleans (quick singles)10 crossovers Bump your target weight up just a little bit from last Thursday’s power cleans; the focus should still be on smooth transitions and quick singles, but at only two reps per 90 seconds you’ll have a little more energy. Scale the crossovers to […]

SkillEvery 45 seconds for 10 rounds:3 touch and go power snatches This skill work is the same format as last Thursday’s quick singles, but we’re working on cycling touch-and-go reps. Keep the weight light enough that you can smoothly and comfortably lower from overhead without losing control or compromising your positioning. The 45 second timer […]

Workout of the DayAMRAP in 30 minutes:800 m run60 second plank hold40 box jump overs200 m farmer’s carry (One KB and one DB) Your plank doesn’t have to be one unbroken 60 second effort, but you do have to accumulate a total of 60 seconds before progressing on to the box jump overs. Settle into […]

SkillEvery 2 minutes for 5 rounds:2 to 5 burpees15 light wall balls (4-6 pounds below your regular weight)2 to 5 burpees standard: 2 burpeesrx: 3 burpeessport: 5 burpees Tomorrow’s (first) workout has both wall balls and burpees in it, so we’ll be working on quick transitions and unbroken sets at a lower load and intensity […]

Workout of the DayWorkout One AMRAP in 15 minutes:20 wall balls20 sit ups10 burpees Rest 20 minutes after completing workout one before starting workout two. We’re doing two full workouts today. Put a hard effort into the first workout without going all-out; you’ll want to save some energy for workout two. standard: 12/8rx&sport: 20/14metcon: 5×2:00 […]