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Workout of the Day

Here is the fun that Josh has in store for you...

WOD: 6.27.17

Skill:800m power drag

Wod: 

5min AMRAP 

2 t2b

4 Burpee over bar 

6 DL (60%)

Rest 2min 

4min AMRAP 
4 t2b

4 Burpees over bar 

4 DL (70%)

Rest 2min 

3min AMRAP 
6 t2b 

4 Burpees over bar 

2 DL (80%)

WOD: 6.26.17

Skill: 10rep OHS 

3 sets to build to a max

WOD: 

5 rounds

15 Power snatch 95/65

400m Run

(20min cap)

Friday Mash 

2min max DUs

Rest :30sec

2min max power snatch (75/55)

Rest :30sec

2min max calories on rower 

Rest :30sec

2min max air squats 

Rest 4min 

10min to est. 8 rep back squat

@ 24:00 on clock

30 box jumps

30 push ups

30 t2b

30 push ups

30 box jumps

6.22.17

Flush:25min AMRAP 

7 plate Burpees 

14 sit ups

210m row

27m bear crawl

36 bicycles 
Endurance:

25min assault bike

E5MOTM-10 push ups
Barbell Club:

A) 7 sets (working up)

2-pos snatch (floor, hang)

B) 4×3 OHS @ 70%

C) MU progressions

WOD: 6.21.17

Skill:A) 5×8 ring dips

B) 5×3 wtd. Pull ups or rope climb technique 

WOD:

10-8-6-4-2

Power clean and jerk (heavy)

Pistols

HSPU 

*1 rope climb every 2min 

6.20.17

Strength: 6×6 deadlift (75-80%)

WOD: 

4min max burpee box jumps 

3min max Wallballs 

2min max SDHP 

1min max pull ups

6.19.17

Skill:A1) 4×3 BTN push press 

A2) 3×12 banded scap retraction

WOD:

EMOM (18)

Min 1: 3 OHS @ 70%

Min 2: 50 DUs 

Min 3: 15/12cal row

WOD: 6.16.17

21-15-9Burpees

DB snatch 

Wallball 

Rest 3min 

6 rounds 
12 1-arm OH lunge

2 rope climbs

Varsity: 1-arm DB squat 

Rest 3min 

21-15-9 
Box jump

T2B

Row for calories 

WOD: 6.15.17

Flush:200m run

200m row

10cal bike

20m bear crawl

20 squats

10 hollow rocks
Endurance:

6 sets of:

400m run fast

200m slow

Rest 1min

*try to keep all splits the same
Barbell Club:

A) EMOM (5)

5 TnG C&J

Rest 2min 

EMOM (4)

4 TnG C&J 

Rest 2min

EMOM (3)

3 TnG C&J 

*increase weight each EMOM block

B) front squat 

5×3 @ 75-80%

C) MU progressions

WOD: 6.14.17

Skill:A) 4×8 DB row

B) 4×8 floor press

WOD:

20min AMRAP 

11cal assault bike

9 Sandbag squats

70m Farmer’s walk

50 DUs 

3 Tire flips

100m BW sled drag

WOD: 6.13.17

Skill: Deadlift10-8-6-4

Start at 70% of last weeks single

WOD:

4 rounds of

3min AMRAP 

1,2,3,4… pull ups

1 shuttle run

Rest 1min

WOD: 6.12.17

Skill:A) 3 snatch grip PP + 1 OHS (8min)

B) 10min to work up to a heavy 3 rep OHS 

WOD:

4 rounds

15 kbs

12 Wallball 

9 box jumps

6 HSPUs
Varsity: 

Kb snatch

Heavy Wallball 

Jump over entire box (12″)

Strict HSPUs

Friday Mash 

Happy birthday, Ellorie!!18min AMRAP 

6 Power cleans

8 Front squats

17 box jumps

Rest 5min

18 Split jerks

18 Burpees over bar 

18 t2b

18 DL

18cal bike 

18 HSPU

18 pull ups

18 OH lunge 

18 Burpees over bar (yes, again)

6.8.17

Flush:25min cap

50 Slamballs 

50 sit ups

50cal row

50sec plank

50 step ups

50 bicycles 

50sec deadhang

50 flutter kicks 

50 Jump touches 12″

50 candle sticks 
Endurance:
9x 1:40 row; rest :20sec
Barbell Club:
A) every 90sec x6

3-pos snatch

B) 5×3 back squats

C) muscle up progressions

WOD: 6.7.17

skill: A1) 3×10 box dips

B2) 3×8 Aussie pull ups

Or rope climb technique 

Wod:

600m Sand bag run

50 DUs 

40 SDHP 

3 Rope climbs

2 TGU

100m waiter’s walk

2 TGU 

3 rope climbs

40 SDHP 

50 DUs 

600m sandbag run 

WOD: 6.6.17

Skill: 8-6-4-2-1 work to a heavy single DL (not 1RM)

WOD: 

4 rounds of:

3min AMRAP 

14+2 Jumping lunges

200m sled pull

Max Wallballs

Rest 3min

WOD: 6.5.17

Skill: EMOM (7)5 OHS

WOD:

In partners,

50 push press 95/65

50 Burpees 

40 push press 115/75

40 Burpee over bar

30 push press 135/85

30 Burpee box jumps

Friday Mash 

Happy birthday, Lynsi and Amber!
10min AMRAP 

100m farmer’s walk

10 thrusters

Rest 4min 

5 rounds of 
4 HSPU 

8 Burpee over bar

12 DB snatch 

Rest 4min 

5 rounds of:
5 Power cleans 135/95

10 Pistols

15 T2B

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Address: 1830 Sierra Gardens Dr, Roseville CA 95661

Phone: 530.798.3014

Business Hours: 8a–6:30p M-F, 9a–2p S-S

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CrossFit is a strength and conditioning program that emphasizes short, high-intensity workouts utilizing a combination of gymnastic, weightlifting, and plyometric movements to increase strength, endurance, balance and overall fitness. The workouts are constantly varied and focus on functional movements, such as pushing, pulling, lifting, and running. The CrossFit program is designed for scalability and applies equally well to all committed individuals no matter their age or fitness level.

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