190715

CrossFit Roseville Fix Your Health Feel Great

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Pigeon
Eccentric Calve stretch


3 Rounds:
20 Dubz
10 Good Mornings
5 Dips


Skill: Deadlift Technique

Workout of the day for Monday July 15th, 2019:
3 Rounds, For Time:
100 Dubz
15 Deadlifts 205/145lb
20 Ring Dips

“After Party”
3 Rounds:
100m Sled Push (Heavy)
100m Farmer Carry

Sweat Sessions Workout for Monday July 15th, 2019:
Squat Routine 2.0
Skill: Deadlift Technique

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Box Jump
7 Pull-Up
7 Calorie Row, or Bike

190714

CrossFit Roseville Fitness For Life

Sweat Sessions Workout for Sunday July 14th, 2019:
4, 8, 12 Min AMRAP*:
20 DB Hang Power Clean
15/10 Cal Bike/Ski/Row
20 DB S2OH
15 Burpee
20 DB Box Step-Up
15 V-Up, or Abmat Sit-Up

*2 Min Rest Between Rounds.

190713

Workout of the day for 8am, Saturday July 13th, 2019:
Power Clean & Jerk
Week 2

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

*75 seconds rest in-between sets

Workout of the day for 9am, Saturday July 13th, 2019:
(For Time)
Buy-In: 26 Burpees
Then, 6 Rounds of:
19 Kettlebell Swings (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)
20 Push Ups
19 Goblet Squats (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)

Buy-Out: After the 6 rounds, perform a forearm plank hold for
3 minutes and 49 seconds.*

*Penalties for improper plank form or rest:
3 Burpees for the first display of improper form or rest.
4 Burpees for the second display of improper form or rest.
9 Burpees for the third and subsequent displays of improper form or rest.
Resume the plank hold after each Burpee penalty until your 3:49 time is up.

The WOD Backstory:  The 26 Burpee Buy-In is for Tara’s age, 6 rounds/19 reps/20 reps/19 reps represent her End of Watch date, and the 3 minute 49 second plank Buy-Out represents her badge number.  The Burpee penalties also correspond to her badge number. Tara O’Sullivan set the Sacramento Police Department record for a continuous plank hold at 26 minutes and 7 seconds straight.

190712

CrossFit Fitness to Fix Health

Dynamic Group Warm-Up
Frog
Plate Ankle Stretch
Forearm Stretch
Lat/Tricep Stretch


2 Rounds:
3 Hang Power Clean
3 Front Squat
3 S2OH


1 Round: Side-Butt

Workout of the day for Friday July 12th, 2019:
Front Squat
(Week 6/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

5 Rounds:
7 Hang Power Cleans 115/80-lb
7 Front Squats
7 Shoulder to Overhead

Sweat Sessions Workout for Friday July 12th, 2019:
Skill: MedBall Clean

For Time (28 min cap)
30-20-10*:
KB SDHP
DB Push Press
Box Jump
Toes-2-Bar
MedBall Clean

*Start with & Every 4 minutes: 200m Run, 250m Row, 250m Ski, or 500m Bike

190711

CrossFit Roseville, Weight loss, Build Strength, Group Classes

Dynamic Group Warm-Up
Side-Roll SMR


2 Rounds:
200m Run
2 Wall walks
20 Hollow Rocks


Skill: Push Jerk

Workout of the day for Thursday July 11th, 2019:
Push Jerk:
(Week 1)
3 x 3 @ 85% 1RM

5 Rounds (16 Min Cap):
200m Run
4 Strict Muscle-Up
8 Alt. DB/KB Snatch 70/35-lb

190710

CrossFit Roseville Family Fitness

Dynamic Group Warm-Up
Frog Stretch
Couch Stretch
Banded Hamstring Distraction


3 Rounds:
3 Jefferson Curl


Skill: Deadlift Technique

Workout of the day for Wednesday July 10th, 2019:
Deadlift:
4 x 5 @ 80%

E2MOM x 8 Rounds:
8 Plate C&J
8 Burpee to Plate
Max Cal Row/Bike/Ski

“After Party”
21-15-9:
V-Up, or GHD Sit-Up
*30 sec. Side-Plank (each side) after each set

Sweat Sessions Workout for Wednesday July 10th, 2019:
Frog Stretch
Couch Stretch
Banded Hamstring Distraction

Skill: Row Technique

20 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!

190709

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
Lacrosse Ball Foot Smash
Calve Smash
Couch Stretch


Skill: Perfect Push-Up

Workout of the day for Tuesday July 9th, 2019:
Bent Over Row:
5 x 5 @ Working Weight

3 Rounds:
800m Run
25 Push-Ups

“After Party”
3 Rounds:
260m Sled Push
1 Legless Rope Climb

190708

CrossFit Roseville Get Fit, Lose Weight, Feel Great!

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Bent Leg Hamstring Pulses


Skill: Clean Technique

Workout of the day for Monday July 8th, 2019:
E2MOM, Clean:
5-3-2-1-1-1*
*Starting at 55% 1RM Clean & Build Each Set

For Time:
30/20 Cal Bike/Row/Ski, or 400m Run
Then:
27 Chest to Bar
10 HSPU
7 Cleans 185/130-lb, or 65% 1RM
21 Chest to Bar
10 HSPU
7 Cleans
15 Chest to Bar
10 HSPU
7 Cleans

Sweat Sessions Workout for Monday July 8th, 2019:
Frog Stretch
Couch Stretch

Tabata: Bird-Dog (alt. sides)
Tabata: Side Plank (alt. sides)

25 minute AMRAP:
15 DB Strict Press
200m Run
15 DB Bent Over Row
250m Row/Ski, or 500m Bike
15 Push-Up
200m Run
15 DB Box Step-Up
250m Row/Ski, or 500m Bike

190707

CrossFit Roseville Personal Training Studio

Sweat Sessions Workout for Sunday July 7th, 2019:

30 Min AMRAP:
20 DB Movement
10 Burpee
20 Ring Row, or Strict Pull-Up
10 Box Jump

Round 1: DB Deadlift
Round 2: DB Hang Clean
Round 3: DB Front Squat
Round 4: DB Shoulder-2-Overhead
Round 6 DB Snatch
Round 5: Devil’s Press

190706

CrossFit Roseville For Health & Fitness

Workout of the day for 8am, Saturday July 6th, 2019:
Power Clean & Jerk
Week 1

Every 75 Seconds:
3 x 4 @ 65% 1RM
3 x 3 @ 70% 1RM
3 x 2 @ 75% 1RM
3 x 1 @ 80% 1RM

*75 Seconds Rest In-Between Sets

Workout of the day for 9am, Saturday July 6th, 2019:
28 Min AMRAP (With a Partner):
400m Run
20 Deficit HSPU
10 Muscle-Up*

*Progression:
1-for-1 Banded Strict MU
2-for-1 Chest-2-Bar + Dips