180618

Jesse Workout of the Day

Coach Josh and Michelle McDaniel at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Banded Hip Distraction (1 min/side)
Banded Pigeon (90 sec./side)

Workout of the Day for Monday, June 18th, 2018:
“Nasty Girls”

3 rounds:
50 Squats
7 Muscle-ups*
10 Hang power cleans, 135/95-lb

or

“Nasty Girls V2”
3 rounds:
50 One-Legged Squats, Alternating
7 Muscle-ups
10 Hang Power Cleans 175/115-lb

*Progressions:
• 1 for 1 Strict Pull-Up + Strict Dips
• 1 for 1 Strict Banded Muscle-Up
• 2 for 1 Kipping Pull-Up + Kipping Dip
• 2 for 1 “Toe-nail” Muscle-Up

Sweat Sessions Workout for Monday, June 18th, 2018:
5 Rounds 30 Sec. On/30 Sec. Off, alt.:
• Cal Bike, or Row
• DB Push Press
• Strict Pull-Up, or Ring Row
• Plank
• Rest

180617

Jesse Workout of the Day

Happy Father’s Day—Bring in your Dad or your kids to celebrate with a WOD & Donuts!!!

Gymnastics Class at CrossFit Roseville

Sweat Sessions Workout for Sunday, June 17th, 2018:
Dads & Donuts

(In teams of 2):
20 min AMRAP:
20 WallBall
20 Box Jump
20 KB Swing
20 DB Push Press
20 Calorie Bike, or Row

180616

Jesse Workout of the Day

Brice Trudo at CrossFit Roseville

Workout of the Day for 8am, Saturday June 16th, 2018:
Clean EMOM:
Week 1

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest Between sets

Workout of the Day for 9am, Saturday June 16th, 2018:
In Pairs, Complete:
1 mile Run
80 DB Thruster 50/35-lb
40 Toes-2-Bar
800m Run
40 DB Thruster 50/35-lb
20 Toes-2-Bar
400m Run
20 DB Thruster 50/35-lb
10 Toes-2-Bar

180615

Jesse Workout of the Day

Alexis Grove at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min AMRAP:
“Flight Simulator”


Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, June 15th, 2018:
Front Squat:
Build to a 5RM

Isabel
30 Snatch 135/95-lb

or

Grace
30 Clean & Jerk 135/95-lb

Sweat Sessions Workout for Friday, June 15th, 2018:
20 min AMRAP:
20 Air Squat
10 Strict Pull-Up, or Ring Row
5 Dips
20 Box Jump
10 Strict Pull-Up, or Ring Row
5 Dips
20 Toes-2-Bar
10 Strict Pull-Up, or Ring Row
5 Dips

180614

Jesse Workout of the Day

Coach Lauren at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12/9 Cal Bike, or Row
Max Set Shoulder Taps


15 PVC Passthrough
Thoracic Mobility
15 PVC Passthrough

Workout of the Day for Thursday, June 14th, 2018:
Split Jerk:
4 x 3 @ 70% 1RM
5-10 lb. increase from last week

5 Rounds (for Quality):
15 Bench Press @ 55% 1RM
10 Weighted GHD-Sit-Up, or V-Up
5 Strict Weighted Pull-Up

180613

Jesse Workout of the Day

Jess Smith at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up Dog
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
Pigeon (2 min/side)

Workout of the Day for Wednesday, June 13th, 2018:
3 Rounds:
500m Row, or 1k Bike, or 400m Run
21 DB Hang Squat Clean 50/35-lb
12 Chest-2-Bar

“After Party”
5 Rounds:
30 Sec. Fat Grip Deadlift Hold (heavy)
5 Good Morning @ Working Weight

Sweat Sessions Workout for Wednesday, June 13th, 2018:
30 Min EMOM:
• Burpee
• Bike, or Row
• Rest

180612

Jesse Workout of the Day

Ashley Fajardo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Lacrosse Ball Smash: Glutes


2 Mile Tuesday!

Workout of the Day for Tuesday, June 12th, 2018:
Week 2:
3 Rounds of Strict Press:
70% x 3
75% x 3
80% x 3+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

“After Party”
5 Rounds (for Quality):
10/8 Cal Bike
Max 3-Position Dragon Flag Holds
10 Single ARM KB Box Step-Up

180611

Jesse Workout of the Day

Peter Harney at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Banded Hip Distraction (2 min/side)

Workout of the Day for Monday, June 11th, 2018:
Front Squat:
5 x 5 @ 90% of 5-RM

10 min EMOM, alt:
Toes-2-Bar
Burpee

Sweat Sessions Workout for Monday, June 11th, 2018:
Mobility:
Group Hip Opener
Pigeon (2 min/side)

Skill: Dubz

10 Min AMRAP:
3-6-9-12-18…
DB Thruster
C2B

10 Min AMRAP:
3-6-9-12-18…
Russian KB Swing
V-Up, or Weighted Abmat Sit-Up
*20 Dubz after Each Round

180610

Jesse Workout of the Day

Sunday Fun-Day!

Manny Brionez at CrossFit Roseville

Sweat Sessions Workout for Sunday, June 10th, 2017:
10-9-8-7-6-5-4-3-2-1 (20 min cap):

Calorie Row
WallBall
Box Jump
KB Swing
DB Push Press
Strict Pull-Up

180609

Jesse Workout of the Day

Claire Newman at CrossFit Roseville

Workout of the Day for 8am, Saturday, June 9th, 2017:
Hang Power Snatch EMOM
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest Between sets

Workout of the Day for 9am, Saturday, June 9th, 2017:

In Pairs, Complete:
400M Run
25 Sandbag Cleans 150/100-lb
400M Run
50 Dumbbell Snatch 50/35-lb
400M Run
75 Dumbbell S2OH 50/35-lb
400M Run
100 Burpees