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Workout of the Day

Here is the fun that Josh has in store for you...
WOD: 7.25.17

WOD: 7.25.17

Happy bday, Joe, and congratulations on your retirement!

Skill:
3×5 (each leg)
Front rack step ups (heavier than last week)

WOD:
TBD DL (70%)
TBD Sled pull + Farmers walk (heavy as possible)

WOD: 7.24.17

WOD: 7.24.17

Happy bday, Matt!
Skill: 7×1 OHS @85%

WOD:
3min amrap, rest 2min, reset
6min AMRAP, rest 2min, reset
Complete for time

33 DUs
33 kbs
33 Wallball
33 box jumps
33 Burpees
33 front squats 95/65
330m run

WOD: 7.21.17

WOD: 7.21.17

10-8-6-4-2
T2B
20-16-12-8-4
Wallball
30-24-18-12-6
DUs
Rest 4min

3 rounds of
2 reps of the Bear complex
1 round of Cindy or Mary
rest 4min

AMRAP with remaining time
1 Rope climbs
10 DB snatch
10cal Row

WOD: 7.20.17

WOD: 7.20.17

Flush:
25min AMRAP
10 Medball cleans
20 mtn climbers
30m bear crawl
40 flutter kicks
50 single unders

Endurance:
Get as far as possible in 30min
1000m, 900, 800, 700, 600…..100m
Row
Run

Barbell Club:
A) 5×5 hang power clean
B1) 3×5 front squat
B2) 3×15 ghd sit ups
C) 4×5 push press
D) mobility

WOD: 7.19.17

WOD: 7.19.17

Skill:
5×3 floor press (heavier than last week)

Wod:
3 rounds
1min each at each station
Axel bar hold
Sandbag clean
Chin up hold
Assault bike
HS hold/walk
L-sit hold
Yoke walk

WOD: 7.18.17

WOD: 7.18.17

Skill: unilateral test
3 sets to work up to heaviest 8-12 reps of
Front rack step ups

Wod: 
100 DUs 
21 DL
2 shuttle runs
15 DL
4 shuttle runs 
9 DL 
6 shuttle runs 
(use 55%)

WOD: 7.17.17

WOD: 7.17.17

Skill:
4×3 OHS @ 80%

Wod: 
20min AMRAP In partners
20 pull ups
30 box jumps
40 burpees 
50 kbs 

Varsity:
20min AMRAP In partners
20 power snatch 95/65
30 box jump overs
40 C2B
50 Burpees

WOD: 7.14.17

5 rounds 
10 kbs (varsity:kb snatch)
10 Goblet squat 
10cal Rowing
Rest 4min 

15-12-9-6-3
Thrusters (varsity: weight increases)
200m run
Rest 4min 

200m farmer’s walk
20 pistols
20 renegade rows
20cal Assault bike 
20 renegade rows
20 pistols 
200m farmer’s walk 

WOD: 7.13.17


Flush:
25min AMRAP 
20 step ups
20m broad jump
20 sit ups
20 slamballs 
200m row

Endurance:
8x 400m run
Rest 90sec 

Barbell Club:
A) EMOM (8)
3 Power cleans
Rest 2min 
B) EMOM (8)
3 front squats 
Rest 2min 
C) EMOM (8)
3 C&J
D) mobility (15min)

WOD: 7.12.17

Skill:
A) 4×5 floor press
B) rope climb technique (bring a sock!)

Wod:
1 Rope climb
2 sandbag Shuttle runs
3 Burpee box jumps 30/24″

2 rope climbs
3 sandbag shuttle runs
4 Burpee box jumps 30/24″

3 rope climbs
4 sandbag shuttle runs
5 Burpee box jumps 30/24″

WOD: 7.11.17

Skill: alternating tabata
DL @ 55%
DUs

WOD:
15min amrap 
3,6,9 T2B
25′ lunge
6,12,18 SDHP
25′ lunge

Friday Mash 7.7.17

3 rounds
20m suitcase carry Lunge
15 Pull ups
10 Burpees 
Rest 4min 

10 Hspu 
20 OHS 75/55
3 TGU (each side)
40 kbs 
3 TGU (each side)
20 ohs 75/55
10 Hspu 
Rest 4min 

3 rounds
20 Wallball 
5 Power Cleans 185/125
2 Rope climbs

WOD: 6.6.17

REMINDER: the 9:30 class will be postponed until the end of summer. 

Flush:
25min AMRAP 
10 slamball cleans 
20cal row 
15 slamballs 
30 bicycle kicks
200m run
40 DUs/singles

Endurance:
5 rounds
500m row
25cal bike

Barbell Club:
A) 3×8 strict press 
B) EMOM (10)
1 split jerk (build to heavy for the day)
C) 4×3 front squat @80%
D) muscle up progressions

WOD: 6.3.17

Modified Schedule Reminder: 
Monday- 9:30, 5:30
Tuesday- 9:30
Wednesday- 6, 9:30, 5:30

Skill: deadlift
10-8-6-4-2 (start at 70%, build each set)

WOD:
3 rounds with a partner
30 power snatch
30 OHS
30 pull ups

WOD: 6.30.17

E3MOTM x4
7 hang cleans 
2 shuttle runs
7 Push press
Rest 3min 

4 rounds 
20 Kbs
16 DB step ups
12 pull ups 
Rest 4min 

15-12-9
Hspu
Front squat 

WOD: 6.29.17

Flush:
25min AMRAP
400m row
30 weighted sit ups
20 slamballs 
10 Burpees 

Endurance:
3 rounds of:
800m run (rest 2min)
600m run (rest 90sec)
400m run (rest 1min)

Barbell Club:
A) every 90sec x6
Power clean
Hang power clean
2 Front squat 
Push press
Split jerk
B1) 5x 3rep pendlay row 
B2) 5x 3rep bench press/floor press
C) muscle up progressions

WOD: 6.28.17

Skill:
A1) 4×5-8 box dips
A2) 4×8 supine ring row

WOD:
3 rounds
1min each round
Assault bike
Wallball 
Box jump overs
SA DB PP (:30sec each side)
DUs
Rope climbs
Rest 1min

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%)

News and Info

Starting July 6th 2017 the 9:30am class is cancelled for the remainder of the summer. Sorry for the inconvenience!

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1830 Sierra Gardens Dr, Roseville CA 95661

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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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