170522

Jesse Workout of the Day

Lauren Coonce 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 (7 min cap):
12 WallBall
9 Cal Bike, or Row
6 Pull-Up


1 Round: Side-Butt

Workout of the Day for Tuesday, May 22nd, 2017:
24 min AMRAP:
2 Backsquat*
400M Run
8 Pull-up

*Start at 50% 1RM and add 5% each round. Use a rack for the backsquats, share with a partner or two of similar strength.

“After Party”
10 Rounds, Every 90 Seconds:
5/3 Muscle-Ups*
30 yd. sled Push 270#

Scale the muscle-ups to be sub 40 seconds.

Sweat Sessions Workout for Tuesday, May 22nd, 2017:
10-9-8-7-6-5-4-3-2-1 (22 min cap):

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

170521

Jesse Workout of the Day

Photo by April Mallery at CrossFit Roseville

Sweat Sessions Workout of the Day for Sunday, May 21st, 2017:

10 min AMRAP:
200M Run
21 KB Lunge
12 Pull-Up

10 min AMRAP:
30 Dubz
15 DB Squat Clean

170521

Jesse Workout of the Day

**Come out today at 9:00am for a potluck party for the Gilmore’s! Mike has been stationed in San Antonio and the Gilmore’s leave June 2nd. Bring your favorite brunch dish and drinks to share. We will kick it off at 9am with a group warm-up and explain the workout options.

The Gilmore's at CrossFit Roseville

Workout of The Day for 8am, Saturday, May 21st, 2017:
E2MOM Pause Front Squat:
3 x 5 reps with 50% 1RM using a 7 second pause

EMOM High Hang Clean*:
3 x 3 @ 65% 1RM
3 x 2 @ 70% 1RM
3 x 1 @ 75% 1RM

*1 minute rest in-between sets

Workout of The Day for 9am, Saturday, May 21st, 2017:
Choose 1, 2, 3, or all 4 workouts to hit:
Annie
Fran
Diane
Nasty Girls

170519

Jesse Workout of the Day

CrossFit Roseville Kids Summer Program 2017

Pre-Wod:
Dynamic Group Warm-Up


Hip Hinge: Bent Leg Hamstring Pulses (42/side)
Hip External Rotation: Figure 4 (2 min/side)

Workout of the Day for Friday, May 19th, 2017:
20 min AMRAP:
Run 400 meters
20 GHD sit-ups, or Weighted Abmat Sit-Up
10 Chest-2-Bar

“After Party”
Backsquat
3×3@ 80% 1RM

Sweat Sessions Workout for Friday, May 19th, 2017:
27-21-15-9 (30 min cap):
WallBall
Russian KB Swing
Box Jump
DB Push Press
Weighted Ab-Mat Sit-Up

170518

Jesse Workout of the Day

**No open gym tonight from 7:30-8:30pm.

Cameron Thorn at CrossFit Roseville

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


Hip Hinge Archetype: Bent Leg Hamstring Pulses (42/side)


Skill: Power Clean Technique

Workout of the Day for Thursday, May 18th, 2017:
“Holleyman”

30 rounds for time (30 min cap):
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
1 Power clean 225/155, or 70% 1RM

170517

Jesse Workout of the Day

Sanita Pinedo at CrossFit Roseville

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


3 Rounds:
100 Dubz (2 minutes max)
10 Single-Leg-Deadlift (5 each side)


3 x 5 Jefferson Curls
1 Round: Side-Butt

Workout of the Day for Wednesday, May 17th, 2017:
Sumo Deadlift
5 x 5*

*Start first set around 80% 1RM. Stay at this weight to work on mechanics, or build each set if mechanics allow.

“After Party”
Gymnastics Progression (Week 8):
10 min EMOM, Alt:
Toes-2-Bar
Arch Rock

*Last Week! Up your T2B by 1 rep and arch rock by 3 and hit the same numbers for all 5 rounds.

Sweat Sessions Workout for Wednesday, May 17th, 2017:

20 Min EMOM:
• Calorie Bike, or Row
• Push-Up
• KB Sumo Deadlift
• Toes-2-Bar

170516

Jesse Workout of the Day

Shep at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Couch Stretch (2 min/side)
Figure 4 (2 min/side)

Workout of the Day for Tuesday, May 16th, 2017:

Filthy Fifty, or Dirty Thirty:

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26-lb
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

“After Party”
Gym. Progression (Week 8):
5 Rounds:
Max Strict HSPU
Max L-Sit

170515

Jesse Workout of the Day

Steven Pinedo at CrossFit Roseville

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


3 Rounds (9 min cap):
10 Cal Row, or Bike
10 WallBall
20 Single DB Overhead Lunges (10/side)
5 Dips
5 Chest-2-Bar


Ankle Mobility (2 min/side)

Skill, Alt. Between:
DB OHS Warm-Up
Muscle-Up Drill

Workout of the Day for Monday, May 15th, 2017:
21-15-9:
Muscle-ups
Single-arm overhead squats 70/50-lb

Progressions:
• Toe-Nail Muscle-Up
• Strict Banded M.U
• Banded Ring Pull-Downs
• 30-20-10 (C2B + Dips)

Sweat Session Workout for Monday, May 15th, 2017:
7 min AMRAP:
5-10-15-20-25…
WallBall
Burpee

7 min AMRAP:
10-12-14-16…
Russian KB Swing
Single-Arm DB Overhead Lunge
Pull-Up

7 min AMRAP:
5-10-15-20-25…
Box Jump
“See the Light” Sit-Up

170514

Jesse Workout of the Day

**No 9:00am yoga today.

Happy Mother’s Day!

Sweat Sessions Workout of the Day for Sunday, May 15th, 2017:

25 min EMOM:
• Dubz
• Double KB Deadlift
• Ring Row, or Strict Pull-Up
• Push-Up
• DB Hang Snatch

170513

Jesse Workout of the Day

Muffins with Mom Wod

Workout of the day for 8am, May 13th, 2017:
EMOM Hang Snatch:
3 x 4 @ 75% 1RM
3 x 3 @ 80% 1RM
3 x 2 @ 85% 1RM
3 x 1 @ 90% 1RM

*1 minute rest in-between sets

Workout of the day for 9am, May 13th, 2017:

WOD WITH MOM
3 Rounds, 90 seconds per station:
(share the work with your partner)
WallBall
Russian Kb Swing
Box Jump
Cal. Row
Dumbbell Push Press
Rest

Wod With Kids:
14 Min AMRAP:
5 Burpees
10 Goblet Squat
15 Box Jumps, or step-Ups
200M Run