Workout of the Day (Friday August 18, 2017)

Technical:

5 x 3 OHS

Metabolic:

50, 35, 20 of:

OHS 135/95
KB Swings 53/35

Stabilization:

30 Strict Toes to bar

Posted in WOD

Workout of the Day (Thursday, August 17, 2017)

Technical:

5 x 3 Snatch

Metabolic:
1 -10
20 min cap
Box Jumps
DB Snatch (50/35)
Weighted Pistols

Stabilization:
100 PVC Sit-ups

 

***Unfortunately, our workshop technicians are out of town. So, no mobility or gymnastics clinic will be going on this Saturday. Sorry for the inconvenience

Posted in WOD

Workout of the Day (Wednesday, August 16, 2017)

Technical:

Heavy Double OHS

Metabolic:
7mins:
1000m Row
AMRAP HSPU
Rest 3mins.
6mins.
750m Row
AMRAP
KB Snatch 32/24
Rest 3mins.
5mins.
500m Row
AMRAP KB Single Arm Thruster

Stabilization:
400m Farmer Carry w/ KB

Posted in WOD

Workout of the Day (Tuesday, August 15, 2017)

Technical:
5×3 Snatch Grip Push Press
Superset with 7 Heavy RKBS

Metabolic:
3 Rounds:
400m Run
15 Toes to Bar
10 Power Snatch 115-135/75-95

Stabilization:
100 Disc Squats

Posted in WOD

LIFT UP AUTISM

Please join us Saturday, September 23, 2017 for Lift Up Autism/ Lift Up Luke! Starting at 7:00am, we will be running heat times every 10:00 minutes completing a 5min. AMRAP of:

4 Power Cleans 155/105

24 Double Unders

10 Pull Ups

Participating in this event helps to support awareness, early diagnosis, and treatment of Autism, so let’s rally together as a community and get involved! Link to sign up is posted below, but there will also be sign ups for heat times at the front desk (Opens style)  as the event draws closer.

#liftupautism #teamrocklincrossfit

Image and video hosting by TinyPic

Posted in Rocklin Crossfit Blog, WOD

Workout of the Day (Monday August 14, 2017)

Technical:

Build to Heavy Double Clean (doesn’t have to be tough n go)

Metabolic:

10, 8, 6, 4, 2 Cleans 225/155
100, 80, 60, 40, 20 Double Unders

Stabilization:

5 x 3 Strict Press

Posted in WOD

Workout of the Day (Friday August 11, 2017)

Liners

Tabata Burpees until 70

Technical:

Build to Heavy Bear Complex

Metabolic:

(Courtesy of Sam Briggs)

DT:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to OH

1 x 225/155
2 x 205/145
3 x 185/135
4 x 165/125
5 x 145/115

*20 min Cap

Stabilization:

50 Pistols for Time

Mobility Saturday is all about the shoulder!!!! Sooo many of you need to come in for this, so do it!!! I don’t want to hear you whine if you’re not willing to fix…

Posted in WOD

Workout of the Day (Thursday August 10, 2017)

Technical:

5 x 3 Clean

Metabolic:

5 Rounds of:
20 Box Jumps
10 Toes-to-Bar
20 Sit-ups
800m Run Buyout

Stabilization
30 KB Push-ups

Posted in WOD

Workout of the Day (Wednesday August 9, 2017)

Technical:

 

5 x 3 Thrusters

 

Metabolic:

 

100 Thrusters at 75-95/50-65

*2 min on 12/9 cal buy in, 1 min off until done

 

Stabilization:

 

30 Strict C2B Pull-ups

 

Sign up for mobility this Saturday!!

Posted in WOD

Workout of the Day (Tuesday, August 8, 2017)

Technical:
6x 3 DL + 2 Hang Clean

Metabolic:
4min. AMRAP
100 Double Unders
Max Dead Lifts (155/115)
-Rest 2mins. –
4min. AMRAP
20 Burpees over Bar
Max Power Cleans (155/115)
-Rest 2min. –
For Time
100 Double Unders
20 Burpees over Bar
15 Shoulder to OH (155/115)
*6min cap*

Stabilization:
100 Partner Med Ball Sit Ups

Posted in WOD