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Friday WOD (7/10/20)

HAPPY FRIYAY.

“Kevlar”
AMRAP 15:
3 Plank Push-ups
3 Strict Pull-ups or Strict Rows
3 Turkish Sit-ups
3 Weighted Glute Bridges

“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Hollow Hold
:20 Seconds Rest
:40 Seconds Side Plank (L)
:20 Seconds Rest
:40 Seconds Side Plank (R)

Rest Between Rounds

“Kevlar”
AMRAP 15:
3 Plank Push-ups
3 Strict Pull-ups or Strict Rows
3 Turkish Sit-ups
3 Weighted Glute Bridges

“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Hollow Hold
:20 Seconds Rest
:40 Seconds Side Plank (L)
:20 Seconds Rest
:40 Seconds Side Plank (R)

Rest Between Rounds

“Kevlar”
AMRAP 15:
3 Plank Push-ups
3 Strict Pull-ups or Strict Rows
3 Turkish Sit-ups
3 Weighted Glute Bridges

“Steady Betty”
4 Rounds (20 Minutes Total):
:40 Seconds Hollow Hold
:20 Seconds Rest
:40 Seconds Side Plank (L)
:20 Seconds Rest
:40 Seconds Side Plank (R)

Rest Between Rounds

 

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Thursday WOD (7/9/20)

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HIIT @ 8am with Casey

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*Hopping over and back = 1 rep

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*Hopping over and back = 1 rep

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*Hopping over and back = 1 rep

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Wednesday WOD (7/8/20)

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Thursday 8am will be HIIT with Casey (back by popular demand)

“Double Down”
For Time:
200 Single Unders, 50 Sit-ups, 400 Meter Run
160 Single Unders, 40 Sit-ups, 400 Meter Run
120 Single Unders, 30 Sit-ups, 400 Meter Run
80 Single Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

“Double Down”
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

“Double Down”
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run

80 Double Unders, 40 Sit-ups, 400 Meter Run

60 Double Unders, 30 Sit-ups, 400 Meter Run

40 Double Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

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Tuesday WOD (7/7/20)

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Back Squat
3 Set of 5

“Ballroom”
27-21-15-9:
Box Jumps(24/20)

Wallballs (20/14)

Back Squat
3 Set of 5

“Ballroom”
27-21-15-9:
Box Jumps(24/20)

Wallballs (20/14)

Back Squat
3 Set of 5

“Ballroom”
27-21-15-9:
Box Jumps(24/20)

Wallballs (20/14)

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Monday WOD (7/6/20)

MONDAY MEMORY (July 4th, 2019) Brute Force Mile @ OIB Park. We WILL do this again once I get the word on what the new one is for 2020.

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Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks

Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks (95/65)

Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks 135/95

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JULY 4th HERO WOD

Background: This hero workout is dedicated to Natalie Corona who was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th, 2019.

Natalie started as a Davis community officer in 2016 and graduated from the Sacramento Police Academy in the summer of 2018. Natalie Corona wore badge number 224 in her time with the Davis Police Department and is survived by her parents.

This workout was created by CrossFit Davis @crossfitdavis (Davis, California, USA). The rep scheme 20-20-400 represents Natalie’s badge number #224.

“NATALIE CORONA”

AMRAP (with a Partner) in 22 minutes (use your own equipment)

  • Partner A, perform AMRAP of:
  • 20 Sit-Ups
  • 20 Burpees
  • …while Partner B performs:
  • 400 meter Run
  • Partners switch after each Run
  • Wear a Weight Vest (20/14 lb) throughout

On a 22-minute clock, Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400 meters. When partner B returns from the run, partners switch roles with B picking up the couplet where Partner A left off. Continue in this fashion for 22 minutes, alternating who is running and who is working on the couplet.

Score is the total number of Sit-Ups and Burpees completed before the 22-minute clock expires.

“NATALIE CORONA”

  • AMRAP (with a Partner) in 22 minutes
  • Partner A, perform AMRAP of:
  • 20 Sit-Ups
  • 20 Burpees
  • …while Partner B performs:
  • 400 meter Run
  • Partners switch after each Run
  • Wear a Weight Vest (20/14 lb) throughout

On a 22-minute clock, Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400 meters. When partner B returns from the run, partners switch roles with B picking up the couplet where Partner A left off. Continue in this fashion for 22 minutes, alternating who is running and who is working on the couplet.

Score is the total number of Sit-Ups and Burpees completed before the 22-minute clock expires.

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