Workout of the Day (Friday September 22, 2017)

Alt EMOM x 8 min:

18/15 Cal Row
18 Wall Ball

Technical:

Build to heavy set:
3-Position Cleans

Metabolic:

50 Full Cleans 225/155
*20 min cap

Stabilization:

400 m Dual KB Farmer Carry

 

On Monday, Spencer from Xendurance will be in for product sampling and information on the product line.

Posted in WOD

Workout of the Day (Thursday September 21, 2017)

Technical

5 x 3 Thrusters

Metabolic:
15 min AMRAP:
10 KB Push-ups
20 KB Swings (53/35)
10 KB Thrusters
250m Run

Metabolic:
4 x 4 x 2 Windmills

Posted in WOD

Lift Up Autism 9.23.17

 

This Saturday is the Lift Up Autism event! If you still need to sign up, click the link, or picture and sign up through Eventbrite, then sign yourself up for a heat time! Heats will start at 0700 and run every 15 minutes. This is a donation based event, but if you would like a shirt the cost is $35. See you all on Saturday!!

“Luke”

5min. AMRAP

4 Power Cleans 155/105

24 Double Unders

10 Pull Ups

Scaling options are available, members AND non-members welcome to participate!!

Posted in WOD

Workout of the Day (Wednesday September 20, 2017)

Technical:

 

5 x 2 Push Jerk

 

Metabolic:

21 Shoulder to oh 155/115
21 pull-ups
15 Shoulder to oh 185/135
15 C2B
9 Shoulder to oh 225/155
9 Bar muscle ups
-3 min Rest-
1 km Row

 

Stabilization:

 

Build to Heavy Double Back Squat

 

sign up sheet for this Saturday’s Lift Up For Autism is on the front desk!!! Sign up!!!

Posted in WOD

Workout of the Day (Tuesday, September 19, 2017)

Technical:
Max C&J 5,3,1,1,1..

Metabolic:
3 Rounds:
Clean & Jerk (anyhow)

70%= 9 Reps

80%= 7 Reps
400m Run

Stabilization:
4×20 Tact. Lunges

Posted in WOD

Workout of the Day (Monday September 18, 2017)

TechnicaL:

5 x 4 Front Squat

Metabolic:

10 min cap for both:

100, 80, 60, 40, 20
Air Squats
Double Unders

-3 min Break-

50, 40, 30, 20, 10
Wall Ball
Box Jump Overs

Posted in WOD

Workout of the Day (Friday September 15, 2017)

Technical:

 

4 x 3 Deadlifts
Metabolic:

Every 3 min, complete:

12/9 Cal Row
12 Deadlifts 185/135
12 Bar Facing Burpees

X 10 Rounds

Stabilization:

5 x 3 Bench Press

Mobility Saturday is full body prep!!! Make your body ready for anything and mash on some tissues… foot to neck, smash, tach, and distract tissues and joints!!!!

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Rocklin Crossfit Getting Started Schedule (MindBody) WoD & Blog Contact Us Workout of the The Day (Thursday September 14, 2017)

Technical:
5 x 3 Snatch Balance

Metabolic:

RX Athlete must do unbroken dubs. If they are broken, they run 250m. If you don’t have dubs, 30 seconds of practice and a 250 run.

4 Rounds of:
30 Double Unders
10 Pistols
30 Double Under
10 KB Swings (70/53)

Stabilization:
100 PVC Sit-Ups

Posted in WOD

Workout of the The Day (Wednesday September 13, 2017)

Technical:

 

5 x 4 Snatch

 

Metabolix:

 

“Amanda”

 

9, 7 5 of:

Ring Muscle Ups

Full Snatch 135/95

 

Interval Work:::

10 Rounds:

30/20 Cal Row Sprint

Rest 2 min

 

 

bring it folks, gonna be a rough hour

Posted in WOD

Workout of the Day (Tuesday, September 12, 2017)

5×3 TNG P Snatch

“3/4 Tiffany” 95/65
3 Rounds:
25 snatch grip dead lifts
25 power snatch
25 ohs
25 behind neck push press (snatch grip)

Stabilization:
25 Wall Walks

Posted in WOD