170922

Jesse Workout of the Day

Eileen Marsh at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (5 min cap):
8 Thruster 45/35-lb
6 Burpee
4 C2B


Group Hip Opener
30 PVC Passthrough

Workout of the Day for Friday, September 22nd, 2017:
Grab a Partner for the first two Team Series Workouts*!
9-15-21 reps for time of:
Synchronized thrusters 95/65-lb
Synchronized bar-facing burpees

For time (15 min cap):
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

*If you are signed-up for the team series, you must have a judge to submit a score online. You are responsible for arranging a judge and a time to do the workout. You are also responsible for reading the rules online and following all of the standards. Ask a coach if you have any questions!

Sweat Sessions Workout for Friday, September 22nd, 2017:
Skill: Rope Climb

15 min AMRAP:
35 KB Deadlift
35 WallBall
35 Cal Row
35 DB Push Press

170921

Jesse Workout of the Day

Mark Wills at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
200M Run
Max Set Ring Row
6 Burpee
6 KB Swing


Couch Stretch (2 min/side)
30 PVC Passthrough

Workout of the Day for Thursday, September 21st, 2017:
800M Run
—Then:
27-21-15-9:
KB Swing 53/35-lb
Ring Dips
—Then:
800M Run

170920

Jesse Workout of the Day

Shana Alvarez at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
10 Double KB Sumo Deadlift
3 C2B
10 Push-Up


Banded Overhead Distraction (2 min/side)

Workout of the Day for Wednesday, September 20th, 2017:
5 Rounds:
400M Row
3 Bar Muscle-Up

Progressions:
• 6 C2B + 6 Dips
• Jumping Bar Muscle-Ups

“After Party”
4 Rounds:
10 Shovel Deadlift (each side)
10 Side-Plank Reach-Through
10 Strict Toes-2-Bar

Sweat Sessions Workout for Wednesday, September 20th, 2017:
30 Min EMOM, alt:
• Calorie Row
• WallBall
• Rest

170919

Jesse Workout of the Day

Leslie Delacruz at CrossFit Roseville

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


15 PVC Passthrough
Pec Smash
15 PVC Passthrough


Skill: Dubz Technique

Workout of the Day for Tuesday, September 19th, 2017:
15 min AMRAP:
10 Burpees
10 Toes-2-Bar
50 Dubz

20 Burpees
20 Toes-2-Bar
50 Dubz

30 Burpees
30 Toes-2-Bar
50 Dubz after each round

*Continue adding 10 reps each round to the burpees and T2B.

“After Party”
4 Rounds:
15 Cal Row, or Bike
15 Bench Press 135/95-lb

170918

Jesse Workout of the Day

**Last Week to play Bingo! Turn in your Bingo Sheets by this Friday to a Coach to be eligible for prizes!

Jerrad Grider at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


1/2 Tabatta each:
Cal Bike, or Row
KB Swing
Dubz
Strict Pull-Up


Bent Leg Hamstring Pulses
Pigeon


30 PVC Passthrough

Workout of the Day for Monday, September 18th, 2017:
20 min AMRAP:
200M Run, or 20/17 Cal Row
10 Cluster 95/65-lb

“After Party”
27-21-15-9:
Burpee*
GHD Sit-Up

*Find a target at least 6″ above standing reach

Sweat Sessions Workout of the Day for Monday, September 18th, 2017
10 min AMRAP:
200M Run
5 Pull-Up
10 Push-Up
15 Air Squat

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

10 min AMRAP:
200M Run
15 Burpees
100M Sled Push (2 x 50M, Medium Weight)

170917

Jesse Workout of the Day

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

Chelsea Tadena at CrossFit Roseville

Sweat Sessions Workout for Sunday, September 17th, 2017:

For Time (20 min cap):
200M Run
20 DB Thruster
20 Toes-2-Bar
200M Run
18 DB Thruster
18 Toes-2-Bar
200M Run
16 DB Thruster
16 Toes-2-Bar

200M Run
2 DB Thruster
2 Toes-2-Bar

170916

Jesse Workout of the Day

**Special 9am partner workout to send Josh off!

Trish Godtfredsen at CrossFit Roseville

Workout of the Day for 8am, Saturday, September 16th, 2017:
Week 3: Pause Front Squat
3 sets of 3 reps with 70% using a 3 second pause

High Hang Clean:
3 x 3 @ 75% 1RM
3 x 2 @ 80% 1RM
3 x 1 @ 85% 1RM

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, September 16th, 2017:

In Teams of 2, complete*:
Fran
Diante
30 Muscle-Ups
Grace

*For this workout you can choose how to tackle, split up, double each, or share the work on these 4 classic workout. You can choose to do only 3 of the 4. Just make it hard, have fun, and share the equipment/space so we all get in a good workout together.

170915

Jesse Workout of the Day

Marie Bruce at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


8 min AMRAP:
200M Run
10 Strict Pull-Up
10 WallBall
10 Burpee


Group Hip Opener
Squat Routine 2.0

Workout of the Day for Friday, September 15th, 2017:
4 Rounds:
3 Front Squat @ 80% 1RM
2 Legless Rope Climb
10 Sandbag Cleans 150/100-lb

“After Party”
800M Sled Pull 90/60-lb

Sweat Sessions Workout for Friday, September 15th, 2017:

10 min AMRAP:
20 WallBalls
10 Ring Row, or Pull-Up
5 Burpee Box Jump Over

10 min AMRAP:
200M Run
20 KB Swing
20 DB Push Press
20 Abmat Sit-Up
20 KB Deadlift

170914

Jesse Workout of the Day

Jhoana Delacruz at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
8 Dumbbell Front Rack Lunges
8 Bench Press 45/35-lb
8 PVC Passthrough


Banded Overhead Distraction (2 min/side)
30 PVC Passthrough

Workout of the Day for Thursday, September 14th, 2017:
18 min Partner AMRAP:
12 Dumbbell Front Rack Lunge 50/35-lb
6 Bench Press 185/125-lb, or 70% 1RM*

*Alternate Rounds with Partner.

“After Party”
Clean + Double Jerk
4 x 1 @ 70% 1RM Clean*
*Increase 2.5-5kg each week

170913

Jesse Workout of the Day

Steven Richards at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foot Lacrosse Ball Smash


Skill: Row Technique

Workout of the Day for Wednesday, September 13th, 2017:
Teams of 2:
2k Row
1 Mile Burden Run w/sandbag, or Wallball
2k Row

*Partners can switch on the row and trade-off the burden run as desired

“After Party”
3 Rounds:
10 Shovel Deadlift (each side)
10 Side-Plank Reach-Through
10 Toes-2-Bar

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

3 Rounds, 2 minutes at each station*:

Station 1:
Dumbbell Hang Clean & Jerk

Station 2:
10 Box Jump
10 Push-Up

Station 3:
10 KB Lunge
10 Toes-2-Bar

Station 4:
Calorie Row

*1 minute Rest Between Stations