171013

Jesse Workout of the Day

**No Class Tonight 5:30-7:30pm.

Janet Freeman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
20 Dubz
Max Set Strict Pull-Up
15 WallBall
10 Side-Plank Reach Through (each side)


1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right

Workout of the Day for Friday, October 13th, 2017:
“15.5”
27-21-15-9:
Calorie Row
Thruster 95/65-lb

Sweat Sessions Workout for Friday, October 13th, 2017:
For Time (22 Min Cap):
20 Box Jump Over
20 DB Push Press
20 Goblet Squat
20 DB Bent Over Row
20 Burpee
18 Box Jump Over
18 DB Push Press
18 Goblet Squat
18 DB Bent Over Row
18 Burpee
16…

171012

Jesse Workout of the Day

**No Class This Friday Evening 5:30pm-7:30pm.

Sam Allen at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up


6 min AMRAP:
6 Thruster 45/35-lb
6 Chest-2-Bar
6 Burpee


Lacrosse Ball Scaps (2 min/side)

Workout of the Day for Thursday, October 12th, 2017:
Split Jerk EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

“After Party”
7 Rounds:
7 Weighted GHD Sit-Up
7 Strict False Grip Ring Pull-Up
7 Deficit HSPU

171011

Jesse Workout of the Day

Stephen Pinedo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Banded Hip Distraction (2 min/side)

Skill: Deadlift

Workout of the Day for Wednesday, October 11th, 2017:
10 min: Build to a Heavy Deadlift

For Time:
400M Run
21 Deadlift 225/155-lb, or 55% 1RM
400M Run
15 Deadlift
400M Run
9 Deadlift
400M Farmer’s Carry 53/35-lb

“After Party”
7 Rounds:
5 Shovel Deadlift (each side)
7 Fat-Grip Pull-Up
5 G.H.R.

Sweat Sessions Workout for Wednesday, October 11th, 2017:
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• “See The Light” Sit-Up

*2 minutes rest in-between Rounds

171010

Jesse Workout of the Day

**No Class This Friday Evening 5:30-7:30pm.

Cristyn Creese at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Stretches


3 Rounds (10 min cap):
9 Calorie Row, or Bike
12 Knees-2-Elbow
1 Min Shoulder Taps, or 2 Wall Walks


3 Minutes: Thoracic Mob

Skill: Push Jerk

Workout of the Day for Tuesday, October 10th, 2017:

12-9-6-3:
Bar Muscle-Up
S2OH

*Pick Your Poison:
• If you want to get stronger: choose 65% for your S2OH
• If you want to focus more on your gymnastics: choose 50% for your S2OH

**Progressions:
• Jumping Bar Muscle-Up
• 2-For-1: C2B + Dips

171009

Jesse Workout of the Day

**No Class This Friday Evening 5:30-7:30pm.

Jeremy Bunting at CrossFit Roseville

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


2 Rounds:
200M Run
10 OHS 45/35-lb
15 Side-Plank Reach Through (each)
5 Good Morning


15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Workout of the Day for Monday, October 9th, 2017:

12 Min:
Build to a Heavy OHS

For Time:
800M Run
60 Push-Up
40 Cal Row, or Bike
20 OHS 50% 1RM
10 Sandbag Clean 150/100

“After Party”
21-15-9:
Cal Bike
GHD Sit-Up
Burpee to Target (6″ Above Reach)

Sweat Sessions Workout for Monday, October 9th, 2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up

171008

Jesse Workout of the Day

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

Reina K. Dashty at CrossFit Roseville

Sweat Sessions Workout for Sunday, October 8th, 2017:
10 min AMRAP:
30 Dubz
10 Dumbbell snatch

10 min AMRAP:
15 KB Deadlift
12 Push-Up
9 Box Jump

171007

Jesse Workout of the Day

Joey Washburn at CrossFit Roseville

Workout of the Day for 8am, Saturday, October 7th, 2017:
Hang Snatch EMOM:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, October 7th, 2017:
4 Rounds, in Teams of 2 (20 min cap)*:
400M Run
60 KB Swing 53/35-lb
40 Box Jump
60 Abmat Sit-Up

*Run together, break up the remaining work as needed.

—Then, in Teams of 4-5:
400M Sled Pull (Heavy)

171006

Jesse Workout of the Day

Leslie Delacruz at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 min: Frog
1 min: Frog Rocks
1 min: Single Leg Frog Left
1 min: Single Leg Frog Right


3 Rounds:
5 Front Squat
7 Ring Row
9 Cal Bike, or Row


1 Round: Side-Butt

Skill: Partner Squat Therapy

Workout of the Day for Friday, October 6th, 2017:
10 min: Build to a Heavy Front Squat

14 min AMRAP:
3 Front Squat @ 65% 1RM
3 Muscle-Up

Sweat Sessions Workout for Friday, October 6th, 2017:
400M Row
40 DB Push Press
40 Burpee
400M Farmer Carry

200M Row
20 DB Push Press
20 Burpee
200M Farmer Carry

100M Row
10 DB Push Press
10 Burpee
100M Farmer Carry

171005

Jesse Workout of the Day

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up


5 min AMRAP:
4 Thruster 45/35-lb
3 Strict Chest-2-Bar


Banded Overhead Distraction

Workout of the Day for Thursday, October 5th, 2017:
Split Jerk EMOM:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

171004

Jesse Workout of the Day

Chelsea Tadena at CrossFit Roseville

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


Skill: Row & Dubz Technique

Workout of the Day for Wednesday, October 4th, 2017:
For Time:
1000M Row
250 Dubz
75 Burpees
800M Run

“After Party”
Tabata Assault Bike

Sweat Sessions Workout of the Day for Wednesday, October 4th, 2017:
For time (15 min cap):
100 WallBalls*
Every Time you Rest, Run 200m

For time (15 min cap):
30-25-20-15-10-5
Dubz
Russian KB Swing