171216

Jesse Workout of the Day

Justin Lawrence at CrossFit Roseville

Workout of the Day for 8am, Saturday, December 16th, 2017:
Power Clean EMOM*:
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, December 16th, 2017:
For time, In Teams of 2:
8 Rounds for time of:
400m run
8 Sandbag Clean 150/100-lb
40 Dubz

171214

Jesse Workout of the Day

Cameron Thorn at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
5 Tall Clean
5 Good Morning
5 Behind The Neck Push Press
5 Push-Up
10 Side-Plank Reach Through (each side)


Couch Stretch (2 Min/side)

Skill: Power Clean

Workout of the Day for Thursday, December 14th, 2017:
18 Min AMRAP:
3 Power Clean*
6 Bench Press 185/125-lb, or 70% 1RM
9 Cal Row, or Bike

*Begin at 50% 1RM, add 5% each round.

171213

Jesse Workout of the Day

Mollie Ronco at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Stretch


2 Mile Run

Workout of the Day for Wednesday, December 13th, 2017:
7 Rounds (For Quality):
7 Weighted Hip Extension
10 Bulgarian Split Lunge 53/35-lb
7 Weighted GHD

“After Party”
7 Min AMRAP:
Bar Muscle-Up, or: 14 Min AMRAP: Bar Muscle-Up Progressions

Sweat Sessions Workout for Wednesday, December 13th, 2017:

Mobility:
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough

Skill: KB Turkish Get-Up

10 Min AMRAP:
2-4-6-8-10…
Plate Ground to Overhead
Burpee to a Plate
Ring Row

10 min AMRAP:
6 Pull-Up
8 Box Jump
10 DB Push Press

171212

Jesse Workout of the Day

Trish Godtfredson at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Primary SMR


Skill: Gymnastics Kip: Hollow-Arch

Workout of the Day for Tuesday, December 11th, 2017:
For Time:
50 Burpee Pull-Ups*
50 Cal Bike, or Row
50 Bar Facing Burpees 515/355-lb

*Measure pull-Up bar to be about 6″ (or more) above standing reach. Progression: Burpee to Jumping Pull-Up.

“After Party”
10-9-8-7-6-5-4-3-2-1*:
HSPU
*50m Sled Pull After Each Set 225/155-lb

171211

Jesse Workout of the Day

2017 12 Wod's of Christmas at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (8 min cap):
12 Double KB Sumo DL
12 Cal Assault Bike
4 Strict Weighted Pull-Up @ 80-90% 1RM


1 Round: Side-Butt
Pigeon (2 min/side)

Workout of the Day for Monday, December 10th, 2017:
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Monday, December 10th, 2017:
Mobility:
Pigeon (2 min/side)

Skill: KB Sumo Deadlift & Single-Arm DB Push Press

32 Min AMRAP:
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Left
8 DB OH Walking Lunge, Left
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Right
8 DB OH Walking Lunge, Right

171210

Jesse Workout of the Day

Sunday Fun-Day! 10:30am Sweat Sessions!

Joey Washburn at CrossFit Roseville

Sweat Sessions Workout for Sunday, December 10th, 2017:

3-Position Banded Hip Stretches

Skill: Push-Up Technique

“Cindy”

20 min AMRAP:
5 Pull-Up
10 Push-Up
15 Air Squat

171208

Jesse Workout of the Day

**Sign-Up for the Christmas Party (Dec. 15th @ 6:30pm) by This Friday! $20 Per person for the food buffet. White elephant gift exchange to follow dinner.

Janet Freeman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Primary SMR:
• Quads
• Adductors
• Side-Roll

Workout of the Day for Friday, December 8th, 2017:
3 Rounds:
300M Row
30 Burpee
30 WallBall 20/14-lb
30 Weighted Abmat Sit-Up 30/20-lb

“After Party”
Accumulate 2 Minutes L-Sit

Sweat Sessions Workout for Friday, December 8th, 2017:

Skill: DB Clean & Jerk

“Grelen”
30 DB Hang Clean & Jerk
—THEN—
3 Rounds:
400M Run
21 KB Swing
12 Pull-Up

Finisher:
10 min practice: Rope Climbs

171207

Jesse Workout of the Day

**Sign-Up for the Christmas Party (Dec. 15th @ 6:30pm) by This Friday! $20 Per person for the food buffet. White elephant gift exchange to follow dinner.

Janet Freeman at CrossFit Roseville

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


Skill: Snatch & Clean & Jerk

Workout of the Day for Thursday, December 7th, 2017:
1 Mile Run
Isabelle 135/95-lb, or 70% 1RM
1 Mile Run
Grace 135/95-lb

171206

Jesse Workout of the Day

**Sign-Up for the Christmas Party (Dec. 15th @ 6:30pm) by This Friday! $20 Per person for the food buffet. White elephant gift exchange to follow dinner.

2017 CrossFit Roseville Christmas Party

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (6 min cap):
20 Dubz
10 Jumping Lunge
5 Toes-2-Bar

Couch Stretch (2 Min/side)

Workout of the Day for Wednesday, December 6th, 2017:

5 Rounds, 40s On/20s Off, Alt. Between*:
• Dubz
• DB Front Rack Lunges 50/35-lb
• Toes-2-Bar, or V-Up
• Rusian KB Swing 70/53-lb

*Tabata Scoring: Only Record Your lowest scored round per movement.

Sweat Sessions Workout for Wednesday, December 6th, 2017:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right

15 PVC Passthrough
LacrosseBall Scaps
15 PVC Passthrough

Skill: Squat Therapy

10 Rounds:
40 Sec: Dumbell Thruster
40 Sec: Box Jumps
40 Sec: Rest

171205

Jesse Workout of the Day

Pre-Wod:
Dynamic Group Warm-Up


Skill: Muscle-Up Technique or: Strict Pull-Up/Dip Strength Work:
5 Rounds:
5 Strict Pull-Up
5 Dips


Forearm Barbell Smash (2 min/arm)

Workout of the Day for Tuesday, December 5th, 2017:
Push Press:
2-2-2

12 Min AMRAP*:
1 Muscle-Up
4 Cal Bike Or Row
2 Muscle-Up
8 Cal Bike Or row
3 Muscle-Up
12 Cal Bike Or row

*Continue up the ladder increasing MU by 1, and Calories by 4.