190120

Jesse Workout of the Day

Haley Venturis at CrossFit Roseville

Sweat Sessions Workout for Sunday, January 20th, 2019:

24 Min EMOM, alt:
• WallBall
• DB Reverse Lunge
• Burpee
• Weighted Abmat Sit-Up
• Row/Bike/Ski
• Rest

190119

Jesse Workout of the Day

Natalie Corona WOD

Workout of the Day for 8am, Saturday, January 19th, 2019:
Clean & Jerk Every 90 Seconds*:
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*Rest 90 Sec. Between Rounds

Workout of the Day for 9am, Saturday, January 19th, 2019:
Complete the following with a partner

AMRAP in 22 minutes of:

20 sit-ups
20 burpees
400M run *

* Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M. When partner B returns from the run, partners will 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.

If you have a weight vest or body armor, wear it.

—–

Natalie Corona, 22, 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 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.

190118

Jesse Workout of the Day

Dragos at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Frog Stretch
Group Hip Opener


2 Rounds:
5 High Hang Power Snatch
5 OHS
5 Snatch Balance
5 Good Morning
5 Pull-Up


1 Round: Side-Butt

Skill: Squat Snatch

Workout of the Day for Friday, January 18th, 2019:
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb. (or 50% 1RM)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb. (or 65% 1RM)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb. (or 80% 1RM)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb. (or 90% 1RM)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb. (or 95% 1RM)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Sweat Sessions Workout for Friday, January 18th, 2019:
27-21-18-15-12-9-6-3 (25 min cap):
DB Squat Cleans
Ring Row, Or Strict Pull-Up
DB Bench Press
Toes-2-Bar

190117

Jesse Workout of the Day

Brian Smith at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
10 PVC Passthrough
Side-Roll SMR
10 PVC Passthrough


Skill: Split Jerk Dip-Drive

Workout of the Day for Thursday, January 17th, 2019:
Split Jerk
(Week 1)
2-2-2-2 @ 85% 1RM

2 Rounds:
3 Min AMRAP Cal Row/Bike/Ski
2 Min AMRAP HSPU
1 Min AMRAP Box Jump 30/24″

190116

Jesse Workout of the Day

Eric McPherson at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Seated Pancake QL Stretch


Skill: Deficit Deadlift

Workout of the Day for Wednesday, January 16th, 2019:
Deficit Deadlift
(Week 1)
3-3-3 @ 80% 1RM

14 Min AMRAP:
7 Muscle-Up
14 Deadlift @ 55%1RM

Sweat Sessions Workout for Wednesday, January 16th, 2019:
Mobility:
Side-Roll (2 min/side)
Banded Overhead Distraction (2 min/side)

E2MOM for 7 Rounds:
15/12 Calorie Row/Bike/Ski
Max Dumbbell Box Step-Up with remaining Time

E2MOM for 7 Rounds:
10 V-Up
10 Tuck-Up
10 Hollow Rocks
Max Russian KB Swing with remaining Time

190115

Jesse Workout of the Day

Eric Ritchey at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Frog Stretch (1 Min)
Frog Rocks (1 Min)
Single Leg Frog (1 Min/side)
Couch Stretch (1 Min/side)
Bent leg Hamstring Stretch (1 Min/side)

Workout of the Day for Tuesday, January 15th, 2019:
32 Min EMOM, alt:
• Cal Bike/Ski
• V-Ups, or Tuck-Ups
• Cal Row
• Rope Climbs, or Strict Banded Pull-Ups

190114

Jesse Workout of the Day

CrossFit Group Class

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Quad Smash SMR


2 Rounds:
5 Muscle Clean 45/35-lb
5 Front Squat
5 Tall Clean
5 Burpee


1 Round: Side-Butt

Skill: Engage the Lats & Sweep the Bar Back

Workout of the Day for Monday, January 14th, 2019:
Front Squat:
(Week 2)
3-3-3
80% 1RM, or @ 5-10 lb. Heavier than last week.

15 Min AMRAP:
1 Mile Run
With Remaining Time, AMRAP:
3-6-9-12-15…
Hang Squat Clean 65% 1RM
Burpee

Sweat Sessions Workout for Monday, January 14th, 2019:
Mobility:
Foam Roll Quads
Couch Stretch (2 min/side)
10 PVC Passthrough
Lacrosse Ball Pec Smash
10 PVC Passthrough

Skill: WallBall Mobility & Standards

25 Min EMOM, alt:
• DB Thruster
• Ring Row (Or Strict Pull-Ups)
• Calorie Row/Bike/Ski
• Plank
• Rest

190113

Jesse Workout of the Day

Sweat Sessions Workout for Sunday, January 13th, 2018:
Mobility:
Foam Roll: Quads
Lacrosse Ball Scaps (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Dumbbell Snatch
30 Min AMRAP:
400M Run
20 Push-up
10 Devil Press
5 Sandbag Clean

190112

Jesse Workout of the Day

Haley Venturis at CrossFit Roseville

Workout of the Day for 8am, Saturday, January 12th, 2018:
Snatch EMOM:
Week 1

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

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, January 12th, 2018:
4 Rounds (35 min cap):
Run 400m
40 Ring Dips
40 Calorie Row/Bike/Ski
40 DB Lunge

“After Party”
5 Rounds:
5 V-Up
5 Tuck-Up
5 Hollow Rocks
5 Sec. Hollow Hold

190111

Jesse Workout of the Day

Janet Freeman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Tabata Row/Bike/Ski


1 Min: Dragon (each side)
1 Min: Lizard (each side)
1 Min: Fragon (each side)


2 Rounds:
5 Romanian Deadlift
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 Hang Power Snatch
5 Knee-2-Elbow

Skill: Review Open Standards

Workout of the Day for Friday, January 11th, 2019:
WORKOUT 15.1
9 minutes of:
15 toes-to-bars
10 deadlifts 115/75-lb
5 snatches 115/75-lb

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Sweat Sessions Workout for Friday, January 11th, 2019:
Mobility:
1 Min: Dragon (each side)
1 Min: Lizard (each side)
1 Min: Fragon (each side)

“Fight Gone Bad”

3 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest