171203

Jesse Workout of the Day

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

Donald Stipp at CrossFit Roseville

Sweat Sessions Workout for Sunday, December 3rd, 2017:
Mobility:
Hamstring (2 min/side)
Frog, 2 Min
Pigeon (2 min/side)

4 Rounds, 1 minute per station:
• Burpee
• Box Jump
• DB Push Press
• Cal Bike, or Row
• Rest

171202

Jesse Workout of the Day

2017 CrossFit Lift-Off!

Come at 8am to Warm-Up and to Register your Snatch & Clean & Jerk weights.
Come at 9am to Warm-Up and Sign-Up for a Heat to Complete the Metcon, Judge, & Cheer on other athletes!

CF Lift Off Event 01

CF Lift Off Event 02

CF Lift Off Event 03

171201

Jesse Workout of the Day

Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Lori Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (6 min cap):
25 ft. Double DB Front Rack Lunge
10 Ring row
15 Air Squat


Group Hip Opener
Lacrosse Ball Pec Smash (2 min/side)

Workout of the Day for Friday, December 1st, 2017:
21 DB Thruster 50/35-lb
400m Run
18 DB Thruster
400m Run
15 DB Thruster
400m Run

3 DB Thruster
400m Run

Sweat Sessions Workout for Friday, December 1st, 2017:
Skill:
• Hip Hinge
• KB Deadlift
• Dubz
• Push-Up

30-20-10 (21 min cap):
Dubz
KB Deadlift
Push-Up
Ring Row
Abmat Sit-Up

171130

Jesse Workout of the Day

Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Joey Washburn at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Couch Stretch (2 min/side)

Workout of the Day for Thursday, November 30th, 2017:
9 Rounds:
3 Legless Rope Climb
5 Bench Press 185/125, or 70% 1RM
7 Cal Bike, or Row

171129

Jesse Workout of the Day

Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Rachelle Grider at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


8 min AMRAP:
200m Run
5 Muscle-Clean
5 Front Squat
5 Good Morning
5 Behind The Neck Push Press


1 Round: Side-Butt
Foundation Sequence

Skill: Clean Technique

Workout of the Day for Wednesday, November 29th, 2017:
5 min EMOM:
Tall Clean + High Hang

5 min EMOM:
High Hang Clean + Hang Clean

5 min EMOM:
Clean + Hang Clean

5 min EMOM:
Clean

*1 Min Rest Between Rounds. Build each set.

“After Party”
1/2 Tabata each:
Weighted Abmat Sit-Up
Hollow Rocks
Arch Rocks
Side-Plank Reach through (each side)
V-Up

Sweat Sessions Workout for Wednesday, November 29th, 2017:
Skill: MedBall Clean & SandBag Clean

20 min AMRAP:
400M Run
20 KB Swing
10 Medball, or SandBag Cleans

171128

Jesse Workout of the Day

Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Kevin Kress at CrossFit Roseville

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


21-15-9:
Plate Clean & Jerk 45/35-lb
Burpee to Plate


Skill: Shoulder-2-Overhead Technique

Workout of the Day for Tuesday, November 28th, 2017:
For Time & Load:
800M Run
10 S2OH 50% 1RM*
600M Run
10 S2OH 60% 1RM
400M Run
10 S2OH 70% 1RM
200M Run
10 S2OH 80% 1RM

*May Be Taken From a Rack

“After Party”
4 Rounds (12 min cap):
12 Back-Hip Extension
4 Pegboard Ascent

171127

Jesse Workout of the Day

Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Trish Godtfredsen at CrossFit Roseville

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


5 Rounds (10 min cap):
5 Strict Weighted Pull-Up
250M Row


Bent leg Hamstring Stretch (2 min/side)
Pigeon Stretch (2 min/side)

Workout of the Day for Monday, November 27th, 2017:
Front Squat
2 x 5 @ 75-80% 1RM

14 minute AMRAP:
25 ft. DB/KB Overhead Walking Lunge 50/35-lb
2 Toes-2-Bar*

*Increase T2B by 2 every round.

Sweat Sessions Workout for Monday, November 27th, 2017:
Skill: ABC Kipping Drills

4 Rounds (8 min/round):

3 Min AMRAP*:
7 DB Thrusters
7 Pull-Ups
7 Burpees

*1 Min Rest

3 Min AMRAP*:
Cal Bike, or Row

*1 min Rest

171126

Jesse Workout of the Day

Sunday Fun-Day: 10:30 am Sweat Sessions

Lori Orr at CrossFit Roseville

Sweat Sessions Workout for Sunday, November 26th, 2017:
Skill: Hip Hinge Archetype
Mobility

12 Min AMRAP:
2-4-6-8-10-12…
KB Deadlift
Dumbbell Push Press
Box Jump

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

171125

Jesse Workout of the Day

Lo, Lexi, and Lana at CrossFit Roseville

Workout of the Day for 8am, Saturday, November 25th, 2017:
Every 90 Sec. Clean & Jerk:

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*90 Sec. Rest In-Between Sets

Workout of the Day for 9am, Saturday, November 25th, 2017:
4 Rounds (With a Partner):
50 DB Snatch
60 Dubz
70 Abmat Sit-Ups
—Then:
100 DB Front Squat 50/35-lb*

*Every Switch, perform 50M Sled Pull

171124

Jesse Workout of the Day

****Thanksgiving Schedule:
Friday (Black Friday) – 7am Sweat Sessions, 8am-11am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am Group Metcon
Sunday – 10:30am Sweat Sessions

Thanksgiving Workout 2017 at CrossFit Roseville

Sweat Sessions Workout for Friday, November 24th, 2017:
Skill: Dubz Practice

100 WallBalls* (12 min cap):
*Every Time You Break, Run 200M

5 Rounds (12 min cap):
20 KB Reverse Lunge
20 Ring Row
20 Dubz