171023

Jesse Workout of the Day

Ashley Fajardo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


2 Rounds:
200M Run
10 Good Morning
20 WallBall
10 Side-Plank Reach Through


Pigeon (2 min/side)

Workout of the Day for Friday, October 20th, 2017:
4 Rounds (18 min cap):
500M row
15 Deadlift 135/95-lb
12 Front Rack Lunge
9 Shoulder-2-Overhead

“After Party”
3 Min to complete:
50 Cal Assault Bike
—Then:
3 Min:
Max Reps Bar Muscle-Ups

171022

Jesse Workout of the Day

Sunday Fun-Day: 9:00am Yoga & 10:30am Sweat Sessions

Sweat Sessions Workout for Sunday, October 21st, 2017:
10 Minute AMRAP:
20 Double KB Deadlift
10 Burpee
20 Ring Row, or Strict Pull-Up
10 Box Jump

10 Minute AMRAP:
20 DB Thruster
10 Burpee
20 Ring-Row, or Strict Pull-Up
10 Box Jump

*3 Minutes Rest In-Between Rounds

171021

Jesse Workout of the Day

Alan Morte at CrossFit Roseville

Workout of the Day for 8am, Saturday, October 21st, 2017:
Every 90 Seconds, Hang Clean & Jerk:

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

*90 Seconds rest in-between sets

Workout of the Day for 9am, Saturday, October 21st, 2017:

In Teams of 2 (30 min cap):
120 Dubz
100 Russian KB Swing 53/35-lb
80 WallBall
60 Chest-2-Bar
40 Box Jump Over
20 Hang Power Snatch 155/105-lb
40 Box Jump Over
60 Chest-2-Bar
80 Wallball
100 Russian KB Swing
120 Dubz

171020

Jesse Workout of the Day

Ray Tadena at CrossFit Roseville

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


21-15-9 (10 min cap):
Strict Pull-Up
Burpee Box Jump Over


Pigeon (2 min/side)

Skill: Squat Therapy

Workout of the Day for Friday, October 20th, 2017:
3 Rounds
12 BackSquats @ 225/155, or 65% 1RM
800M Run, or 1k Row

“After Party”
5 Rounds:
5 Deficit HSPU
10 GHR

Sweat Sessions Workout for Friday, October 20th, 2017:
5 Rounds*:
4 minute AMRAP:
5 DB Squat Clean (Heavy)
10 Push-Up
15 Cal Row
20 WallBall
25 Abmat Sit-Up

*2 Minutes Rest In-between rounds

171019

Jesse Workout of the Day

Jessica and Jhoana at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
5 Strict Pull-Up
7 Push-Up
9 Air Squat
11 Hollow Rocks


15 PVC Passthrough
Pec smash
15 PVC Passthrough

Workout of the Day for Thursday, October 19th, 2017:

20 min AMRAP:
5 Power Clean*
10 Cal Row, or Bike
15 Bench @ 115/85, or 50% 1RM

*Begin at 55% 1RM, add 5% each round

171018

Jesse Workout of the Day

Kelton McDonald at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
50 ft. Lunge
10 Good Morning 45/35-lb
5 Single Leg Box Drive Thru (Each Side)
10 Side-Plank Reach Thru (Each Side)


Pigeon (2 min/side)

Workout of the Day for Wednesday, October 18th, 2017:
For Time*:
1 Legless Rope Climb**
10 GHD Sit-Up, or Weighted Abmat Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
3 Legless Rope Climb
10 GHD Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
1 Legless Rope Climb
10 GHD Sit-Up
200 M Run

*Wear a weight Vest 20/14-lb

**Progression:
• 3 for one Strict Pull-Up
• 5 for one Kipping Pull-Up

Sweat Sessions Workout for Wednesday, October 18th, 2017:
Skill: MedBall Clean, and DB Clean & Jerk

3 Rounds, 2 Minutes Each Station:
• Pull-Up
• Kettle Bell Swing
• MedBall Cleans
• DB Clean & Jerk
• Rest

171017

Jesse Workout of the Day

Ashley Albano & Lauren Coonce at Iron October V.

Pre-Wod:
Dynamic Group Warm-Up


Eccentric Calve Raises

Workout of the Day for Tuesday, October 17th, 2017:
1 Mile Run
20 Toes-2-Bar
30 HSPU*
40 Burpee
100/70 Cal Row, Or Bike
40 Burpee
30 HSPU
20 Toes-2-Bar
1 Mile Run

*Progression:
• Seated KB Strict Press, aka Z-Press

171016

Jesse Workout of the Day

Jhoana, Jess, Sandy, Eileen at CrossFit Echelon Festivus Competition

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
200M Run
10 Good Morning 45/35-lb
5 Front Squat
10 False Grip Ring Row


Group Hip Opener

Skill: Gymnastics Kip

Workout of the Day for Monday, October 16th, 2017:
Front Squat:
2 x 5 @ 70% 1RM

“15.3”
14 minutes AMRAP:
7 muscle-ups
50 wall-ball shots 20/14-lb
100 double-unders

Sweat Sessions Workout for Monday, October 16th, 2017:
12 Min AMRAP:
5 Ring Row, Or Strict Pull-Up
10 Push-Up
20 Russian KB Swing
40 Dubz

12 Min AMRAP:
5 Burpee
10 Box Jup
20 WallBall
40 Dubz

171015

Jesse Workout of the Day

Sunday Fun-Day: 9:00am Yoga & 10:30am Sweat Sessions!

Gary Dimitt at CrossFit Roseville

Sweat Sessions Workout for Sunday, October 15th, 2017:

For Time (12 minute cap):
12 Dumbbell Thrusters
200M Run
10 Dumbbell Thrusters
200M Run
8 Dumbbell Thrusters
200M Run

2 Dumbbell Thrusters
200M Run

Then (12 min cap):
50-40-30-20-10:
Dubz
Russian KB Swings

171014

Jesse Workout of the Day

Spencer Lukehart at CrossFit Roseville

Workout of the Day for 8am, Saturday, October 14th, 2017:
E2MOM Hang Clean & Jerk:

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, October 14th, 2017:
Pre-Wod:
3 Minutes:
– Box Jumps 24/20 (20/20)
– Partner Holds Bar Hang

3 Minutes:
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Holds Side-Plank

Partner Workout of the Day:
4 Rounds (Share the Work as desired):
15 Burpee Box Jump Over
15 SandBag Cleans 150/100-lb

“Partner After Party”
30-20-10:
KB Thruster 53/35-lb
Toes-2-Bar