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Workout of the Day

Here is the fun that Josh has in store for you...
WOD: 8.22.17

WOD: 8.22.17

Skill:
E2MOTM x5
5 DL (80%)

WOD:
15-12-9
Hang squat clean
Burpee over bar

WOD: 8.21.17

WOD: 8.21.17

Happy birthday , Sunday!

Skill: 3×15 OHS

WOD:
16min AMRAP
with a Partner
P1: 300m sandbag ruck
P2: AMRAP
1,2,3…
DB G2O
DB push ups
Strict pull ups

Friday Mash 

Friday Mash 

Teams of 3
25/20cal bike (each)
60 man-makers (total)
Rest 4min

(Individually)
21-15-9
Box jumps
T2B
OHS 75/55
Rest 4min

3 rounds
5 Hspu
10 kb/DB snatch
30 DUs
Then…
800m run

WOD: 8.17.17

WOD: 8.17.17

Farewell, Ellorie!

We would like to wish Ellorie the best of luck as she moves away to attend Texas Tech University! We are all super proud of you and know you’ll thrive in any endeavor, Ell! It was a pleasure to have you a part of CFD.

Barbell Club
A) build to a heavy SC&J
B) “Ellorie”
30 C&J
20 snatches
10 SC thrusters
155/105

Endurance:
20x 250m row
Rest :45sec

Flush:
25min AMRAP
15 slamballs
15 sit ups
:30sec plank
15 air squats
15 hip extensions
:30sec wall sit

WOD: 8.16.17

WOD: 8.16.17

Skill:
EMOM (15)
Min1: 7 box dips
Min2: 14/12cal row
Min3: 2 TGUs (heavy as possible)

WOD:
10min AMRAP
1 Rope climb (varsity: legless)
100m Farmer’s walk
10 Burpees over bar

WOD: 8.15.17

WOD: 8.15.17

Skill: Kipping pull ups
(Varsity: max UB pull ups (1 attempt)

WOD:
Warm up DL to 85%, then…
21 DL (50%)
800m run
15 DL (60%)
600m run
9 DL (70%)
400m run

WOD: 8.14.17

WOD: 8.14.17

Happy Bday, Celeste!!

Skill: 3×10 OHS

WOD: “Fight Gone Bad”
3 rounds; 1min each station
Wallball
SDHP 75/55
Box jump
Push press 75/55
Row
Rest

Friday Mash 

Friday Mash 

50 KBs
100 DUs
35 KBs
70 DUs
20 KBs
40 DUs
Rest 4min

1 mile run (varsity: 1.5mile Automall loop)
Rest 4min

3 rounds
5 Thrusters 135/85
1 legless rope climb

WOD: 8.10.17

WOD: 8.10.17

Flush: 25min amrap
400m run
400m row
.4 mile bike
40 flutter kicks
4 wall walks

Endurance:
2000m row
Rest 2min
1500m row
Rest 90sec
1000m row
Rest 1min
500m row

Barbell Club:
A) Every 90sec x10
3 power cleans
3 front squats
3 push jerks
B1) 4×8 Pendlay rows
B2) 4×8 floor press
C) accumulate 50 ghd sit ups

WOD: 8.9.17

WOD: 8.9.17

Happy birthday, Lavonne and Alex!!

Skill: 3×10 Ring dips

WOD: Complete in partners
90 Wallball
90 weighted sit ups
90 box jumps
90cal row
90 slamballs
90 push ups
90m lunge
90m partner wheel barrow
*run 200m every 5min

WOD: 8.8.17

WOD: 8.8.17

Skill: Kipping/butterfly pull ups
Challenge: max DUs in 2min
Wod:
4 rounds
3 DL (85%)
6 strict HSPU
9 Burpee C2B pull ups

WOD: 8.7.17

WOD: 8.7.17

Skill: 4×8 OHS
WOD:
16min AMRAP In partners
1 Shuttle run
8+1 KBs
8+1 box jumps
1 shuttle run

Friday Mash 

Friday Mash 

15-12-9
Burpee Box jumps
C2B Pull ups
OH lunge (meters)
Rest 4min

“Gwen”
15-12-9
UB C&J 135/95
*if set is broken pick a penalty
Restart set or run 400m
Rest 4min

30 thrusters 75/55
3 rope climbs
30cal row
3 rope climbs
30 thrusters 75/55

WOD: 8.3.17

WOD: 8.3.17

Endurance:
5x1000m row
Rest 2min

Flush:
25min EMOM
Bear crawl
Single unders
Wall sit
Hollow rock/super man rocks
OH Hold

Barbell Club:
A) 5×4 snatch grip DL
B) 5×3 hang power snatch
C) 5×2 snatch balance
D) mobility

WOD: 7.28.17

WOD: 7.28.17

Tabata x4
SDHP
Air squats
Atomic sit ups
Ice skaters
Rest 4min

8min AMRAP
1,2,3,4….
OHS
pull ups
Box jumps
Rest 4min

40-30-20-10
DB snatch
DUs
Shuttle runs (4,3,2,1)

WOD: 7.27.17

WOD: 7.27.17

Flush:
10 slamball Burpees (no push up)
20 cal row
30 bicycles
40m bear crawl

Endurance:
5k row

Barbell Club:
A) 6 sets of
Power clean
Front squat
Hang power clean
Front squat
Split jerk
B1) 3×15 ghd sit ups
B2) 3×8 rack lunges
c) mobility

WOD: 7.26.17

WOD: 7.26.17

Skill:
A1) 3×8 Strict press
A2) 3×8 Aussie pull ups

WOD:
14min AMRAP
12 DB Push press
10cal Row
8 Box dips
6 t2b

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)

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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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

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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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