Author Archives: gary

Workout of the Day (Monday February 19, 2018)


5 x 6 Back Squat with Jump at Top

For Time:
30/24 Cal. Row
30 Box Jumps (24/20)
30 KB Swings (70/53)
60 Wall Balls (20/14)
30 KB Swings
30 Box Jumps
30/24 Cal. Row


Complete 5 Min of hanging on pull-up bar, each break is 30 Squats on disks

Posted in WOD

Workout of the Day (Saturday February 17, 2018)

We will be doing some grunt work on Saturday, so I would not suggest you to wear nice gym clothes you care about! #INeedCaseysHelpWithPhotos 🤦‍♂️

Posted in WOD

Worjoutnof the Day (Friday February 16, 2018)

250 m jog

2 Rounds:
10 RKBS each arm
10 Empty Bar Good Mornings


Establish 1 RM C&J Anyhow from floor


Open 15.1/1A

9 Min AMRAP:

15 T2B
10 Deadlifts 115/75
5 Power Snatch 115/75

At 9 Min Mark, Start 6 Min Clock to accomplish:

1 RM C&J


5 x 4 Tempo Pull-ups (up-3-2-Up)


No mobility this weekend, sign up for the Open!!! You’re going to do the workout anyway, might as well get you uncomfortable by being in a home field advantage of competition!!!! Just saying…

Posted in WOD

Extreme Endurance Test Data

Due to the fact we had everybody run the ROW TEST, not everyone opted to take the product for the free week.  SO, for those of you that took the product, PLEASE email/text me your test results from the rowing, REGARDLESS if you think I have them or not…


THANK YOU!!  #;)

Posted in WOD

Workout of the Day (Thursday February 15, 2018)


5 x 3 Hang Snatch

5 Rounds, or 10 minutes to complete:
20 Box Jumps
10 Hang Power Snatch  (95/65)
5 Man Makers (40/25)
Starting at minute 10:
50 Goblet Squats (70/53)
Then 2 Rounds of:
20 Box Jumps
10 Hang Power Snatch
5 Man Makers

30 Partial TGU

Posted in WOD

Workout of the Day (Wednesday February 14, 2018)



5x 3 OHS




Partner Up-

80, 60, 40 of:


OHS 95/65

Wall Ball





50 Ring Dips

Posted in WOD

The 2018 CrossFit Open starts February 22!!

Posted in Rocklin Crossfit Blog, WOD

Workout of the Day (Tuesday,February 13, 2018)

Xendurance Re-test
1min. Row
2min. Rest

5×4 Behind the Head Split Jerk

21, 15, 9
KB Snatch 24-32/16-24kg
Burpees over KB
*50 Double Unders after each Round

100 Seated Twists

Posted in WOD

Workout of the Day (Monday February 12, 2018)


5 x 3-5 Sotts Press


Bring your headphones if you want!!

Three rounds:

625 m Row
1 Min Rest
500 m Row
45 sec rest
375 m Row
30 sec rest


100Air Disc Squats

Posted in WOD

Workout of the Day (Saturday February 10, 2018)

Partner Fran!!


Side note, for those of you on the Extreme Endurance Challenge, stay committed to the three tablets twice daily, even on your rest days!! We will retest on Tuesday! Have a great weekend all! :))

Posted in WOD