Monthly Archives: May 2013

Workout of the Day (Friday May 31, 2013)

Technical:

5 x 2 (Squat) Cleans

 

Metabolic:

21, 15, 9 of:

Wall Ball

KB Swings 24/16

-Then-

(Squat) Clean -> OH 2000/1500 pounds

400 m Run

 

**Men Weight/Rep

185/11

155/13

135/15

115/17

95/21

**Women Weight/Rep

135/11

115/13

95/16

85/18

75/20

 

100 KB Seated Twists

Posted in WOD

Workout of the Day (Thursday May 30, 2013)

Technical:
Max Behind the Neck Split Jerk

Metabolic:
750 m Row
10 Deadlift 185/115
10 Release Push-Ups
500 m Row
20 Deadlifts 185/115
20 Release Push-Ups
250 m Row
30 Deadlifts 185/115
30 Push-Ups

Stabilization:
6 x 12 secs L-Sits

Posted in WOD

Workout of the Day, Wednesday, May, 29, 2013

Technical:

5×4 Power Cleans

 

Metabolic:

100 Double Unders

75 Box Jumps (24″/20″)

50 Toes to Bar

25 Alternating Pistols

 

Stabilization:

Max Strict Press

Posted in WOD

Added Class At Roseville Location

As of this week, we will have a 7:30 a.m. class on Fridays at Roseville. It has been added to the schedule so you can sign up online.

Posted in Rocklin Crossfit Blog

Workout of the Day (Tuesday, May 28, 2013)

Technical:

Heavy single front squats

 

Metabolic:

3 Rounds:

20 Power cleans (115,75)

15 Pull ups

10 Push press

 

Stabilization:

50 Pistol squats

Posted in WOD

Monsters of Massage

Monsters of Massage are back again on Tuesday, May 28th from 5-7.  Limited spots are available since only one monster will be in… Make your appt by calling ASAP!!!

Posted in Rocklin Crossfit Blog

This weekend schedule

So, as you know, we have the Regionals this weekend in Santa Rosa.  With that said, we will be very short staffed at the gym.  Follow the schedule for classes, there will be no Open Gym on Friday and Saturday and Sunday will be closed altogether.  Monday is Memorial Day, with that we will only have Open gym and no classes, again follow the schedule for times.  You can do whatever you’d like, but we will have “Murph” posted for people to knock out.  If you plan on showing up on Monday, bring a weight vest or flak jacket.

 

Happy Training, hope to see you guys in Santa Rosa!!!!

Posted in Rocklin Crossfit Blog

Workout of the Day, Thursday, May 23, 2013

Technical:

 

7 x 1 3 Position Snatch

 

Metabolic:

 

Complete 400 total reps of the following movements.

 

Minimum Requirements:

*50 Reps/Movement

*Run 6 250m (broken up as needed

 

Sit-Ups

Box Jumps

DB Snatch (50/35)

Ball Slams

 

Posted in WOD

Workout of the Day, Wednesday, May 22, 2013

Technical:

5×3 Snatch Balance

 

Metabolic:

4 RFT:

5 Hang Power Snatch (135/95)

10 Pull Ups

15 Push Ups

 

Stabilization:

50 Handstand Shoulder Taps

Posted in WOD

Regionals and other info…

 

Think about what you’re doing and what you’re actually trying to accomplish!

 

For those of you coming to show your support at Regionals, here’s a couple things to remember and bring, for one, don’t expect things to necessarily be there, I’m not too sure about the proximity of the venue to local stores or anything, so please come prepared.

Chairs

Sunscreen

Food

WATER

Hats

RCF Swag

and of course, you’re loud enthusiastic voice!!!

 

The days will be a bit long and should be rather hot, so make sure you bring your food and water!

 

Lastly, if you weren’t able to snag one of the Reebok Regional shirts, we’ve got some other ones coming Wednesday!!!

 

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Posted in Rocklin Crossfit Blog