CrossFit – Fri, Sep 8

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Warm-up

500m Run

World’s Greatest Stretch

then

3 rounds

5 Ashley’s (burpee jumping pullup+ air squat)

10 Situps

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Scale with Jumping Pullups to preserve the stimulus.

“Natalie Corona” (AMRAP – Rounds and Reps)

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
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.

CrossFit – Thu, Sep 7

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Warm-up

20 Cal Row

100 Single Jump Rope

3 rounds

5 Deadlifts (build in weight)

10 Air Squats

100m run

“Zero Gravity” (AMRAP – Reps)

25 Minute EMOM:

Min 1- 15/12 Cal Row

Min 2- 10 Deadlifts (225/155)

Min 3- 25 Air Squats

Min 4- Max Double Unders

Min 5- Rest
Score- Double Unders

CrossFit – Wed, Sep 6

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Warm-up

16x :15 intervals

-Jumping Jacks

-Air Squats

-Mt. Climbers

-Jumping Squats

then

2 Rounds:

20m walking lunges

4 DB Snatches

3 Burpee Box Jumps

2 Wall Walks

4 Sets:

20m Overhead Walking Lunges with DBs

directly into..

Max set of HSPU

Handstand Push-ups

Score your total HSPU

“Free Fall” (AMRAP – Rounds and Reps)

3 Sets: 3 Minute AMRAP:

12 Alt. DB Snatches 50/35

8 Burpee Box Jump 24/20″

4 Wall Walks

-Rest 1 minute between sets
Start back where you left off on the previous set.

Score total rounds and reps.

CrossFit – Tue, Sep 5

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Warm-up

400m Run

10m Elbow Reach

10m Broad Jump w/ air squat

:30/side couch stretch

then

2 rounds

8 Empty bar front squats

8 Toes to bar

Front Squat

5×8 Front Squat. Build in weight each set. Rest 2 minutes after each set.

“Up, Up, and Away” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

9-15-21… (cont. adding 6 reps each round)

Thrusters 95/65

Toes to Bar
Score- rounds and reps

CrossFit – Mon, Sep 4

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Warm-up

400m run

then with your team of 3, one person at each station..

2 rounds:

1 min stations

– Bike

– 10 elbow rotations+ max Power Cleans

– :30 bar hang + 3 Burpees

*build in weight for the power clean

Team of 3 Workout (Time)

In teams of 3 Complete the following..

For Time:

45 Power Cleans 155/105

90 Pull Ups

135 Lateral Burpees over Bar

1 Partner on assault bike and rotating every 15/10 Calories

Rotation will be Assault Bike > Chipper > Rest > Assault Bike > Chipper > Rest.

1 Partner will be chipping away at the work while one partner rests and the other is on the assault bike. After the partner on the assault bike completes 15/10 Calories you will rotate. Continue until all burpees are completed.

25 Minute Cap

Endurance Club – Sun, Sep 3

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“Give N Go” (Time)

“I go, you go” style- complete full round and then switch.

3 Sets:

6 rounds:

8 Cal Bike

6 T2B

4 Deadlifts 225/155

2 Chest to Bar Pullups

Run 500m together
Rx+= 275/195, Ring Muscle Ups