Workout Of the Day for Wednesday 05/23/12: Tabatta Mashup Eight rounds for max reps of: 20 seconds of Clean 115/75 10 seconds rest 20 seconds of Lateral Bar Hops 10 seconds rest Death By 10 Meters: 1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on…until you can’t complete [...]
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Workout of the Day for Tuesday 05/22/12: AMRAP 20 minutes: Run 400 meters 10 Push Jerks (135/95) 12 Pistol Squats Upcoming Events: Oly training: Coach Andy will be opening the gym from 10-11:30 am this week and the next on monday, tuesday, thursday, and friday for olympic lifting! Feel free to drop in on these [...]
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Workout of the Day for Monday 05/21/12 Back Squat 3-3-3 ( 70%, 80%, 90% of 1 RM) Work Capacity As Many Rounds as Possible in 12 minutes: 10 Pull-ups 15 Push-ups The 2012 Nor Cal Regional for the CrossFit Games is complete! Here are the men, women, and teams representing the Northern California region at [...]
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Workout of the Day for Saturday 05/19/12 Run 400 meters 21 Thrusters, 95/65 pounds 21 Pull-ups Run 400 meters 15 Thrusters, 95/65 pounds 15 Pull-ups Run 400 meters 9 Thrusters, 95/65 pounds 9 Pull-ups What do you like about this picture?
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Workout of the Day for Friday 5/18/12: “Fight Gone Bad” Three rounds for total reps: Wall ball shots, 20#/14# Sumo deadlift high pulls, 75#/55# Box jumps, 20″ Push press, 75#/55# Row, calories Rest 1:00″ The result of a life well lived is a life well lived. Following this rule will help us make better [...]
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Workout of the Day for Thursday 5/17/12: Deadlift: Warmup Set: 5-5-5 reps (40%, 50%, 60% of 1 RM) Work Set: 5-5-5 reps (65%, 75%, 85% of 1RM) AMRAP in 8 minutes: 3 Squat Cleans, 185/115 10 burpee box jump” Roseville CrossFit will be running the Hope workout on June 9th. This will be a fun [...]
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Workout of the Day for Wednesday 5/16/12 In 20 minutes: Run 800 meters, then as many rounds of the couplet as possible: 10 Kettlebell Swings, 53/35 pounds 10 Walking Lunge, (5L/5R) finish with, Run 800 meters You must finish your last run before the 20 minutes is up. Score is number of rounds/reps of the [...]
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Workout of the Day for Tuesday 05/15/12 Strength Bench Press 5-5-5 (Wendler Loads, 65%, 75%, 85% of 1 RM) Work Capacity 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30″/24″ inch box Sit-up On Thursday the 31st, someone is going to get a free 1 year membership at CrossFit Roseville. Will it be you? [...]
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Workout of the Day for Monday 05/14/12 Speed/Power Snatch 1-1-1-1-1-1-1 WOD Demo with Natalie Burgener – video [wmv] [mov] [HD mov] Work Capacity As Many Rounds as Possible in 6 minutes of: 15 Handstand Push-ups 50 Squats Pete Santos got awarded All City Honors at a ceremony on Sunday at the River Cats Stadium. Nice [...]
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Workout of the Day for Saturday 05/12/12 Five rounds for time of: Run 400 meters 10 Squat Clean and Jerk, 135/95 pounds Facebook Event: Come hike with us on Saturday. We’ll leave the box after the 9-10 AM class and head to the Stevens Trail parking area near Colfax. From the parking area, it’s about [...]
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