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Workout of the Day

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


AMRAP (8min)
8 Push Ups
8 t2b
8 Box Jumps
Rest 5min

EMOM (7min)
Power Clean
Hang Squat Clean
Front Squat
Power Snatch
Hang Squat Snatch
Snatch Balance
Rest 5min

50 Pistols
50 Burpees
50 Tire Flips


Choose your adventure…

Flush: 25min AMRAP
10 Slamball
20 Step-Up
300m Run
40 Singles
50 Flutter Kick

Endurance: 4 rounds of
Run 400m hard + 400m slow
Rest 60sec

Barbell Club:
A) 5 sets of 3 Clean + 1 Jerk
B) Front Squat (5/75%)4
C) 4×8 Bent-Over-Row


A1) 3×10 KB Clean and Jerk
A2) 3×5 Muscle Up Progressions

WOD: 15min AMRAP in partners
P1: 20/15 Cal Row
P2: AMRAP of
–5 HSPUs
–3 DL (heavy)
–1 rope climb


Skill: Front Squat (3/65%)4

Wod: 5 rounds of
3min sprint AMRAP of
– 2 Shuttle Run
– 8+2 Burpee
– Max KBS in remaining time
Rest 1min


Skill: Every 90sec for 7
1 Strict Press
2 Push Press
3 Split Jerk

Wod: for time, in partners
140 DU
100m Back Rack Lunge
60 T2B
120 DU
80m Back Rack Lunge
40 T2B
100 DU
60m Back Rack Lunge
20 T2B


Choose your adventure…

Barbell Club:
A) EMOM(10) of 1 Squat Snatch
B) 5×3 Snatch Deadlift
C) 5×5 Back Squat

Flush: 25min AMRAP
100m Medball Carry
100m Farmer Walk
15cal Row
100m Sled Drag
100m OH Walk
15 Squat

Endurance: 4 rounds of
1k Row
2min Rest


Skill: Muscle-Up Progressions

Wod: 2 rounds for time of
200m Run
30 Wallball
200m Run
30 DB Snatch
200m Run
30 HR Push-Up
200m Run
30 Box Jump
200m Run
30 DU
200m Run
30 Sit-Up


Strength: Front Squat
3/75%, 3/85%, 3/95%

4min AMRAP of
5 OHS 95/65
3 Pull-Up
Rest 3min

4min AMRAP of
4 OHS 115/75
4 Pull-Up
Rest 3min

4min AMRAP of
3 OHS 135/85
5 Pull-Up


EMOM (4)
3 Strict Press
EMOM (4)
2 Push Press
EMOM (4)
1 Split Jerk

Wod: In partners, alternating movements for 14min
6 Burpees
7 DB Push Press
8 Front Rack Lunge
10 Cal Row


Choose your adventure…

Flush: 25min AMRAP
10 Burpee Slamball
10 Bike cal
10 KBS
10 Wallball
10m Crabwalk
1min Plank

Endurance: for time
200m Row, 30sec Rest
400m Row, 30sec Rest
600m Row, 60sec Rest
800m Row, 60sec Rest
1000m Row, 120sec Rest
Back again

Barbell Club:
A) 10×2 Split Jerk
B) 3×5 OHS
C) 4×8 Pendlay Row


A) Muscle Up Progressions
B1) 3×8 KB Windmills
B2) 3×8 Supine Ring Rows

WOD: 15min AMRAP
12 Single Arm DB Push Press
14 Wt. Sit Ups
50m Farmer’s Walk


Skill: Back Squat
3/80%, 3/85%, 3/90%
Perform 3 seated box jumps between sets

Wod: for time
Hang Power Snatch


Happy birthday, Hillary!

A) Flight Simulator
B) Hang Power Clean, work to heavy single

Wod: 20min AMRAP, with partner
40 Power Clean 135/85
80cal Row
30 Power Clean 155/95
60cal Row
20 Power Clean 175/105
40cal Row
Max Power Clean in remaining time 195/115


“Scuffle Gone Bad”, 2 rounds of 1min at each station
Box Jump
Push Press

Rest 4min

25 Push-Up
20 T2B
15 Deadlift
20 Push-Up
15 T2B
10 Deadlift
15 Push-Up
10 T2B
5 Deadlift

Rest 4min

30 Burpee
20 Hang Squat Clean
10 Wall Walk


Choose your adventure…

Flush: 25 min AMRAP
Make a WOD

1.5 mile run
Rest 3min
1.5 mile run

Barbell Club:
A) Snatch, 2 hang power snatch + 2 OHS
B) Back Squat, 4×3 80%
C) Bench Press, 4×3


Skill Medley: 8min each
A) 50′ Yoke (alternating with partner)
B) Muscle-Up Progression
C) TGU (work to heaviest possible)

Wod: 15min AMRAP of
2 Rope Climb
15 Slamball Squat
100m Plate Pinch
35 DU


Skill: Front Squat
5/75%, 5/80%, 5/85%

Wod: 4min AMRAP
8 Power Clean
4 Box Jump
Rest 3min and repeat


Skill: EMOM (7)
5 Strict Press

In partners complete, 3 rounds of:
30 Pull Ups
30 Partner Burpees
30 Partner Wallballs

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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

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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