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All Posts By

Matt Pedri

May 25, 2020

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WOD

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a vest, wear it.

WORKOUT NOTES 

This year’s version of Murph will look much different than years past! Usually we get together in a huge group and suffer through this memorial day tradition. Well it’s still Memorial day and Murph is on the menu but our doors are closed. That means we’ll be tackling this workout at home and hopefully with us on Zoom! Most of you don’t have a pull-up bar available so you’ll need a good scaling option. You could use a dumbbell, kettlebell or barbell and perform upright rows. If you maintain the original stimulus and perform a bodyweight gymnastics movement then you’ll want to get creative with modified ring rows. Grab a towel or rope and find a sturdy post to wrap it around, Adjust the difficulty by decreasing the angle of your body relative to the ground. Hope to see you all on zoom tomorrow at 9!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

May 24, 2020

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Sunday Super Zoom

AMRAP in 15 Minutes
12 alternating snatches or swings
9 burpees

Workout notes

Today’s workout is a moderate length time priority couplet of a classic lifting and bodyweight pairing. Most of us will choose between swings or alternating snatches with our kettlebell or dumbbell. If you are one of the lucky ones with a barbell and plate set, use a weight light enough that you can get through each round in one to two sets before you tackle the burpees. On paper the fifteen minute work period and twelve lifting reps will steal your attention but the real difficulty will come from the innocuous set of nine burpees. Start out at a steady pace and try to move continuously through the full 15 minutes.

Hope to see you all at the 9AM Zoom class and/or our CFD town hall meeting at 5PM!

May 3, 2020

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Sunday super zoom

10 rounds for time

30 double unders
10 one arm devil press

Workout notes

Today’s Sunday super zoom brings us a classic combo of burpees, weightlifting and double unders. This workout is a task priority couplet of one arm devil presses and double unders. The devil press consists of a burpee + a ground to overhead movement with your dumbbell or kettlebell. Alternate arms every other rep or round depending on how comfortable you are with your object. Each round starts with double unders. If you don’t have jump rope perform lateral hops or broad jumps at 1/3 the volume. Finally, if you are new to CrossFit consider scaling this workout by cutting out 3-5 rounds.

May 2, 2020

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Saturday super zoom

with a clock set for 21 minutes

7 rounds of 30 seconds at each station

wall sit
jumping squats
rest
plank hold
alternating v-ups
rest

workout notes

Today’s workout consists of four different movements and 30 seconds of work at each of those stations. Transitions will be fast and the goal is to keep the intensity high through all four work periods in each round. The “wall sit” might be unfamiliar but you will soon be friends! Find a nearby wall and lock into a squat while pressing your back against the surface. When you finish the wall sit, knock out as many jumping squats as possible with another thirty seconds. Rest for one interval and start into a midline burner using the same timing. You’ll hold a plank and then move to alternating v-ups. The alternating v-up is tough if you keep it strict! Touch one or both arms to one foot while keeping your midline engaged.

April 19, 2020

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SUNDAY SUPER ZOOM

Every 3 minutes for 7 rounds

15 box jumps
12 one arm alternating devil press

WORKOUT NOTES

Today’s workout is seven rounds of a task priority sprint. In each round your rest will be determined by how fast you can get through all twenty seven reps. There is no prescribed rest in the workout but the goal is to finish each round with at least a sixty second cushion so you can recover for the remaining rounds. If you are short on time early on, scale by giving yourself a two minute cap. If equipment is an issue modify to broad jumps and/or burpees.

April 18, 2020

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SATURDAY SUPER ZOOM

5 Rounds with one minute on each station
hollow hold
push-ups
jumping alternating lunge steps
plank drags
sit-ups
rest

Workout notes

Today’s workout is a long duration interval workout with five stations. Everything we’re doing today is bodyweight so no equipment is necessary to participate in this workout. Each round starts with what is probably the hardest station. Holding a quality hollow hold for that duration can be fairly difficult. Scale to a method you can hold for most of the minute. Hope to see you at our 9am Zoom class!

April 14, 2020

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AT HOME WOD

10 Rounds for time

4 push jerks
7 swings
10 snatches

WORKOUT NOTES

We have another tough one on the menu today. This workout is a ten round task priority workout. If you have a barbell, load it up to a weight light enough that you could perform the snatches in one to two sets. For the “swings” portion of the workout you scale to hang power cleans. If you are using a dumbbell or kettlebell the push jerks will likely be the hardest part of the workout. If you can alternate arms each round so that you get five rounds on each. We have a lot of lifting reps on the menu today so if this level of volume is way outside of your comfort zone consider scaling to five rounds!

April 13, 2020

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AT HOME WOD

3 rounds for time

800m run
30 squat clean thrusters
30 broad jumps or 100 double unders

workout notes

Today’s workout is a three round, time priority triplet of two bodyweight movements and a difficult lifting movement.  Map out an 800M course in your neighborhood using your favorite mapping tool and set your timer to count up.  Using your dumbbell or kettlebell you’ll tackle a large set of squat clean thrusters when you get back in from the run. If you have a barbell load it up to a fairly light weight so that you can complete multiple reps in quick succession. If you have a dumbbell or kettlebell, alternate arms each rep.  If you have a heavy weight consider scaling the movement to squat cleans.   Finish out each round with a large set of double unders, pogo jumps or broad jumps.

 

April 12, 2020

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Join us in the Zoom room for today’s challenge!

https://us04web.zoom.us/j/5352529152

SUNDAY SUPER ZOOM

AMRAP in 20 Minutes
100 sit-ups
100 push-ups
200 bent over rows

Workout notes

We’re using the same rep scheme and format as yesterday’s workout. The numbers will look familiar but the workout will most likely feel very different.  With large sets of burpees and snatches you were probably breathing pretty hard. This workout biases strength over conditioning.  Attack the sit-ups at a steady pace that you can maintain for the entire set.  For push ups and bent over row’s you’ll want rest early and often.  The bent over row might be new to you so take a look at the demo video below.  There are a few ways to adjust the movement based on your equipment.  Be sure to distribute the work evenly across both arms.  You can also rest your opposite hand on a bench or chair to add some stability.

April 11, 2020

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Join us in the Zoom room for today’s challenge!

https://us04web.zoom.us/j/5352529152

SATURDAY SUPER ZOOM WOD

AMRAP in 20 Minutes
100 burpees
100 snatches or cleans
200 mountain climbers

Workout notes

For today’s workout we’ll be slogging through large sets of three difficult conditioning movements.  The workout starts with one-hundred reps of burpees. If you’ve been following us for a while, you know how difficult large sets of burpees can be.  Our best advice is to take the first twenty or so at a slow pace. Try to work through all one-hundred reps at a cadence you can maintain.  When you finish your burpees you’ll go straight into a large set of cleans or snatches.  If you have a barbell, keep the load light so you can do large sets with short rest in between.  If a dumbbell or kettlebell are your only implement scale the movement by performing cleans rather than snatches if your load is too heavy to allow snatches.  Finally we’ll finish each round with a large set of mountain climbers.  Our round count will be low and getting through one round will be a challenge. In the end your score will be the total number of rounds you complete plus any additional reps in your final incomplete round.

© CrossFit Davis, LLC, 2018