170822

Jesse Workout of the Day

Andrew Charles at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


7 minute AMRAP:
8 KB Swing
6 Box Jump
4 Toes-2-Bar
2 Strict HSPU (or DB Strict Press)


2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face Pulls


30 PVC Passthrough

Workout of the Day for Tuesday, August 22nd, 2017:
Strict Press 2 x 5 @ 70% 1RM

15 min EMOM, alt:
Toes-2-Bar
HSPU
Cal Row, or Bike

170821

Jesse Workout of the Day

Ashley Fajardo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
200M Run
Max Set Strict Pull-Us
14 Wallball
1 Round: Side-Butt

Couch Stretch (2 min/side)

Skill: Double KB Clean & Jerk

Workout of the Day for Monday, August 21st, 2017:
Backsquat
2 x 5 @ 70% 1RM

2 Rounds:
500M Row, or 1 Mile Bike
15 Double KB Clean & Jerk

“After Party”
5 x 8 Good Morning 40-45% 1RM Backsquat.

Sweat Sessions Workout for Monday, August 21st, 2017:
Skill: ABC Kipping Drills

4 Rounds:

3 min AMRAP:
7 DB Thrusters
7 Pull-Ups
7 Burpees
*1 min Rest
—THEN—
3 min AMRAP:
Cal Bike, or Row
*1 min Rest

*Each Round consists of two three minute amraps, with one minute rest after each amrap.

170820

Jesse Workout of the Day

Sunday Fun-Day!! 10:30am Sweat Sessions
*No Yoga Today

Braden Ahsue at CrossFit Roseville

Sweat Sessions Workout for Sunday, August 20th, 2017:
Skill: Hip Hinge Archetype

18-15-12-9-6-3 (10 min cap):
KB Deadlift
DB Push Press

10 min AMRAP:
20 Push-Up
30 Abmat Sit-Up
40M Sled Pull (Heavy)

170819

Jesse Workout of the Day

Bill Marsh at CrossFit Roseville

Workout of the Day for 8am, Saturday, August 19th, 2017:
Power Clean & Jerk, Week 2

Every 75 Seconds:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*75 seconds rest in-between sets

Workout of the Day for 9am, Saturday, August 19th, 2017:
In teams of 2 complete (30 min cap):
800M Farmers Carry 53/35-lb
—THEN:
5 Rounds:
30 Box Jump
30 Push-Up
30 Pull-Up
—THEN:
50 Sandbag Cleans

170818

Jesse Workout of the Day

Chelsea Tadena at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (6 min cap):
5 Toes-2-Bar
5 DB Clean
5 C2B
10 DB Lunge


Group Hip Opener
30 PVC Passthrough

Workout of the Day for Friday, August 18th, 2017:
“17.2”

12 min AMRAP:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

“After Party”
Clean
5 x 1 @ 90+% 1RM

Sweat Sessions Workout for Friday, August 18th, 2017:
Skill: DB Clean & Jerk, Dubz

10 min AMRAP:
20 Dumbbell Clean & Jerk
30 DB Reverse Lunge

10 min AMRAP:
20 WallBall
30 Dubz (Max 1 minute)

170817

Jesse Workout of the Day

Chris Nelson at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (5 min cap):
8 Push-Up
8 KB Swing
8 Walking Lunge
8 Ring Row


Peanut (3 minutes)
Single Lacrosse Ball (1.5 min/side)
30 PVC Passthrough

Workout of the Day for Thursday, August 17th, 2017:
500m Row, or 1 mile bike
27 Bench Press 55% 1RM
500m Row
21 Bench Press
500m Row
15 Bench Press
500m Row
9 Bench Press

“After Party”
15 min EMOM:
Toes-2-Bar
Handstand Push-Up
Cal Bike

170816

Jesse Workout of the Day

Cody Jones at CrossFit Roseville

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


3 Rounds (5 min cap):
10 WallBall
5 Deadlift 135/95-lb


3 Rounds:
Jefferson Curl


Foundation Sequence

Workout of the Day for Wednesday, August 16th, 2017:
Deadlift 5-3-2 (10 minutes)*
*Build to a moderate load 5-rep. Then add some weight for three reps, and finally add some weight for two reps. The double should be difficult but doable.

“After Party”
4 Rounds (For Quality):
30M Sled Pull (Heavy)
200M Farmer Carry 70/53-lb
10 Good Morning @ 33% 1RM Backsquat
30M Sled Pull (Heavy)
200M Sandbag Bear Hug
10 Good Morning @ 33% 1RM Backsquat

Sweat Sessions Workout for Wednesday, August 16th, 2017:
Skill: Squat Therapy

3 Rounds:
20 KB Swing
30 Yard Sled Pull
20 Burpee
30 Yard Sled Pull
—THEN:
50 DB Squat Clean

170815

Jesse Workout of the Day

Concepcion at CrossFit Roseville

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


7 min AMRAP:
7 Box Jump
7 Knee Raises
7 Burpee


Bent Leg Hamstring Pulses (2 min/side)

Workout of the Day for Tuesday, August 15th, 2017:
21-15-9
Toes-2-Bar
Box Jump to a 20″ box

3 Rounds:
400M Run
30 Burpees

21-15-9
Toes-2-Bar
Box Jump to a 20″ box

“After Party”
4 Rounds:
8 Sandbag Clean 100/70#
2 Pegboard Ascent

170814

Jesse Workout of the Day

Donald Stipp at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
200M Run
7 Strict C2B
14 KB Swing
1 Round: Side-Butt


Couch Stretch (2 min/side)

Skill:
• Squat Therapy
• Hang Power Clean

Workout of the Day for Monday, August 14th, 2017:
“Nasty Girls”

3 Rounds:
50 Air Squat
7 Muscle-Ups
10 Hang Power Cleans 135/95 lbs, or 60% 1RM

Sweat Sessions Workout for Monday, August 14th, 2017:
Skill: DB Clean & Jerk, Dubz

For Time (12 minute cap):
12 Dumbbell Hang Clean & Jerk
200M Run
10 Dumbbell Hang Clean & Jerk
200M Run
8 Dumbbell Hang Clean & Jerk
200M Run

2 Dumbbell Hang Clean & Jerk
200M Run

Then (12 min cap):
50-40-30-20-10:
Dubz
Double KB Lunges

170813

Jesse Workout of the Day

Sunday FunDay!! 10:30am Sweat Sessions
*No Yoga Today

Garnet Ukkerd at CrossFit Roseville

Sweat sessions Workout for Sunday, August 13th, 2017:
10 min AMRAP:
200M Run
21 KB Lunge
12 Pull-Up

10 min AMRAP:
30 Dubz
15 DB Squat Clean