Category

Workout of the Day

March 31, 2020

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AT HOME WOD

for time

33-27-21-15-9
thrusters
snatches

Workout notes

Today we have a difficult couplet with two of our favorite movements. If you are one of the lucky ones with a barbell load up a very light weight.  Most of us will be using a kettelbell or dumbbell.  If your object is light enough you can perform large sets of thrusters before switching arms. When it comes time to snatch alternate every rep and try to maintain a sustainable cadence.

March 30, 2020

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REMINDER

We’ll be in the zoom room at 9AM with coach Alex as he leads us through this workout!

Click the link here or load the meeting ID 5352529152  into the app!

AT HOME WOD

AMRAP In 20 Minutes

4 push-ups
6 weighted step ups
8 one-legged alternating v-ups

Workout notes

Today’s workout is a long duration triplet with small set sizes for each movement.  Ideally in a workout like this you have scaled appropriately so you can focus on fast transitions. Most of us won’t have a plyo box available so find a sturdy chair or other solid object to perform step ups on.  If you can’t make anything work scale to weighted lunges.  The one legged v-up is new to us.  You’ll use one or two hands to make contact with a single leg.  Alternate legs each round and remember to keep a tight hollow when you are at full extension. Have fun and go fast!

March 29, 2020

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SUPER ZOOM SUNDAY WOD

Join us at 9AM in our Zoom room! We’ve had 40+ participants in every class so far.  Let’s keep up the momentum and hold on to our fitness during the shutdown.  If you haven’t been able to participate you are missing out!

Click the link here or load the meeting ID 5352529152  into the app!

EMOM for 16 Minutes
(odd)
8 Sumo deadlift high pull
Max reps goblet squats
(even)
8 Sumo deadlift high pull
Max reps double unders

Workout notes

Use a one minute interval clock for today’s workout.  Your score will be the total number of double unders and goblet squats you complete.  Each round has a one minute “buy-in” of eight sumo deadlift high pulls.  Scaling advice and movement substitutions will covered after we warm up.  See you there!

March 28, 2020

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JOIN US IN THE ZOOM ROOM!

Click the link here or load the meeting ID 5352529152  into the app! Class will start at 9 but we’ll open up the room around 8:45AM.

We’ll also be running a kids class at noon and another class Sunday at 9AM.

AT HOME WOD

AMRAP in 20 Minutes

2-4-6-8-10-12-14 …

Sit-ups
Lunge steps
Hang clean & jerks

Workout notes

As usual, all elements of today’s workout can be scaled. You can use an object as an anchor or hold a weight at your chest to make the sit-ups harder.  Lunge steps can be performed with or without weight.  If you don’t have a dumbbell or kettlebell change the movement to “tuck jumps”.  Tune it at 9 to get a full run down.

 

March 28, 2020

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Super zoom today at 9AM!

We’ll use the same meeting room today as we did last week.  The link will be posted here at 8:30AM.  We hope to see you all there!  If you can’t find the link or get into the meeting room text or email your coach!

March 27, 2020

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AT HOME WOD

5 Rounds for time

400M Run
30 Push-ups
20 Cleans

Workout notes

You’ll need to map out 400M track in your neighborhood for this task priority triplet. Use a dumbbell or a barbell if you have one. If you are without equipment scale the cleans to a jumping movement.  If you are new CrossFit, think about scaling the volume by stopping after three or four rounds.

March 26, 2020

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AT HOME WOD

for time

for time

1 mile bike
100 alternating swings
1 mile bike

Workout notes

If you have access to a bike, spin it up today! It doesn’t have to be fancy.  This volume is relatively low for a bike ride so don’t worry if you have a proper exercise bike.  Just map out a one mile course and get rolling.  The swings can be done with a kettlebell or dumbbell depending on what gear you have.

 

March 25, 2020

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AT HOME WOD

With a clock set for 21 minutes

in 7 Minutes max reps squat cleans

then

with another 7 minutes

1 Minute rest
1 minute of V-ups
1 Minute rest
1 minute of V-ups
1 Minute rest
1 minute of V-ups
1 Minute rest

then with another 7 minutes

max reps burpees

Workout notes

Today’s workout will be scored like you would any other AMRAP.  Count your total number of reps at each of the three stations and come up with one big number.  Set your timer up for three seven minute work periods and keep an eye on the clock in the middle seven.

March 24, 2020

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AT HOME WOD

EMOM for 21 Minutes

(1’s) Object plank drags
(2’s) Pike push-ups
(3’s) Double unders

Workout notes

Use an EMOM time for today’s workout. You’ll be doing plank drags on minutes 1,4,7,10 an so on.  Continue in that fashion rotating between stations until you have hit each one seven times.

March 23, 2020

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AT HOME WOD

Every 4 minutes for 5 rounds

for time

30 push presses
15 burpee broad jumps

or

30 push-ups
15 burpee broad jumps

Workout notes

A lot of options for today’s workout! If you have a dumbbell or kettlebell, perform single arm push presses and change arms as needed. Do your best to distribute the work evenly across both arms. If you are up for a challenge go with burpee box jumps or jump to a target outside of your reach.  If you haven’t been setup with a trainer yet while we are on lockdown please contact us to get setup!

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