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Workout of the Day

Here is the fun that Josh has in store for you...
WOD: 9.22.17

WOD: 9.22.17

21-15-9
row
T2B
Front squat 95/65
Box jumps
DB snatch
Rest 4min

4 rounds of:
7 Tire flips
400m Sandbag ruck

WOD: 9.21.17

WOD: 9.21.17

Happy birthday, Donna!

Flush:
25min AMRAP
100m suitcase carry
20 Ice skaters
20 Slamballs
30 Bicycles
3 climb to stands
100m OH walk

Barbell Club:
A) EMOM (10)
1 snatch (build)
B1) 4×5 bench press
B2) 4×5 wt. pull ups
C1) 4×15 ghd sit ups
C2) 4×15 face pulls

WOD: 9.20.17

WOD: 9.20.17

Skill:
Split jerk

WOD:
3 rounds
800m run
21 Wallballs
12 Push press 115/75

WOD: 9.19.17

WOD: 9.19.17

Skill:
Kipping pull ups
Varsity: max UB set

WOD:
21-15-9-6-3
Deadlift
*sled drag between each round

WOD: 9.18.17

WOD: 9.18.17

Happy birthdays, Erika and Jill!!

Strength:
EMOM (6)
3 Back squats

WOD:
9min AMRAP
17 hang power cleans 75/55
17 push ups
35 DUs

Rest 4min

9min AMRAP
18cal row
17 NPUB (no push up Burpees)
37 DUs

WOD: 9.15.17

WOD: 9.15.17

200m OH lunge
*starting at 0:00, every 2min run 200m
Rest 4min

2 rope climbs
2 TGUs (each side)
20 t2b
20 push press
20 renegade rows
20 Push press
20 t2b
2 TGUs (each side)
2 Rope climbs

WOD: 9.14.17

WOD: 9.14.17

Flush:
25min AMRAP
50m bear crawl
400m run
30cal row
20 medball cleans
100m farmer’s walk

Barbell Club:
A) work up to a heavy power snatch
B) work up to a heavy OHS
C) 4×3 snatch balance
D1) 4×15 ghd sit ups
D2) 4×12 banded face pulls

WOD: 9.13.17

WOD: 9.13.17

Skill:
split jerk (the dip phase)

Wod:
“The quick and the dead”
3-9-15-21-15-9-3
Deadlift
Box jumps

WOD: 9.12.17

WOD: 9.12.17

Happy birthday, Geoff!
Skill:
snatch DL

WOD:
3 rounds of:
33cal Row
33 Burpees
33 pull ups

WOD: 9.11.17

WOD: 9.11.17

The Bootcamp starts tomorrow. 9:30AM. All Crossfit members have full access to any Bootcamp classes.

Skill:
5×3 back squats

WOD:
5 rounds
21 DUs
14 KBs
7 HSPUs

WOD: 9.8.17

WOD: 9.8.17

3 rounds of:
25 Wallball
200m farmer’s walk
15 Burpee box jumps
Rest 4min

21-15-9
1-arm push press (L)
T2B
1-arm push press (R)
Row (calories)
Rest 4min

600m Sandbag
50m lunge
40 kbs
30 Push ups
20 pull ups
10 hspu

  WOD: 9.7.17

  WOD: 9.7.17

Here’s the link to sign up for our In-The-House Comp. get signed up. It will be all funded games! 

https://cfdetermination.pushpress.com/open/event/d475f0de72f96b5ab54f60b9d733897c

Flush:
25min EMOM
Slamballs
Row
Plank
Box jump (step downs)
Bottom up squats

Barbell Club:
A) 5 sets of
power clean+hang squat+front squat
B) 30 power cleans for time 135/95
C1) 3×15 GHD sit ups
C2) 3×10 supine ring rows

WOD: 9.5.17

WOD: 9.5.17

Skill:
Hang Snatch technique

WOD:
5 rounds
16 Kb/DB snatch
12 front rack Lunges 95/65
8 Ring dips

WOD: 9.4.17

WOD: 9.4.17

REMINDER: 9:30 class only today 

In partners

1000m run
80 DL
80 Wallball
800m run
60 pull ups
60 thrusters
600m run
40 power cleans
40 box jumps
400m run

Friday Mash 

Friday Mash 

Happy birthday, Sherri!

With a partner

P1: plank hold
P2: slamball clusters
*must accumulate 70

P1: dead hang
P2: DUs
*must accumulate 200

P1: front rack hold (2 kbs)
P2: push ups
*must accumulate 80

Rest 4min

51 kbs
51cal row
51 partner Burpees
51 Back squats
51 partner Burpees
51cal row
51 kbs

WOD: 8.31.17

WOD: 8.31.17

Endurance:
30min assault bike
E5MOTM: 30sec plank

Flush:

25min amrap 
30 Bicycles
20 Ice skaters
15sec Dead hang
15 Plate G2O
100m farmer’s walk

Barbell Club:
A) work to a heavy squat clean
B1) 4×8 DB row
B2) 4×8 floor press
C1) 3×15 GHD sit ups
C2) 3×8 good mornings

WOD: 8.30.17

WOD: 8.30.17

Skill:
Split jerk technique

WOD:
3 rounds of:
7 Push press (135/95)
14 Box jumps
21cal row
28m lunges
350m burden run

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

Contact Us

Call or email Josh today to setup a time to stop by and start your Crossfit journey.

Address: 1830 Sierra Gardens Dr, Roseville CA 95661

Phone: 530.798.3014

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

About Crossfit



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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