Wednesday, September 27, 2023

Wednesday, September 27, 2023

Happy Birthday Danny!!!

Excited to Celebrate Your 10th Birthday!!!

Birthday Warm Up
Stretch
Light Jog
-15 Jumping Jacks
-10 Mountain Climbers
-10s Sampson Stretch Each Leg
-10 Burpees

Danny's Birthday WOD
2013m Birthday Run/Walk
10 Wall Sit (20s Each)
2013m Birthday Run/Walk
10 Sit Ups


Monday, September 25, 2023

Monday, September 25, 2023

Liz's Birthday WOD!!!!
SO Excited to CELEBRATE!!

Birthday Warm Up
Light Jog
Stretch
-9 Manmakers
-28 Burpees
-59s Wall Sit

Birthday WOD
-64 Squats
-64 Ball Toss
-64 Rings
-64 Jumping Jacks
-64 Sit Ups
-64 Leg Raises
-64 Mountain Climbers
-64 Bridges
-64s Plank

Birthday Group Cash Out
1959m Run

Thursday, September 21, 2023

Thursday, September 21, 2023

Warm Up
Stretch
3 Rounds
-100 Singles
-5 Pull-Ups/Bar Holds
-10 Push Ups
-15 Jumping Squats

Conditioning
10 Minute AMRAP 
- 20 BP G2O
- 30 BP Scissors
- 15 BP Sit-Ups

2 Minute Rest

10 Minute AMRAP
- 15 KB Deadlift
- 15 KB Swings
- 15 KB Squats

Cashout
Athlete Choice
-1 Mile Run
-50 Burpees
-10 Minute Row

Wednesday, September 20, 2023

Wednesday, September 20, 2023

Happy Birthday Sharon!!! Excited to CELEBRATE YOU!!!

Sharon's Birthday Warm Up
Stretch
Light Jog
-9 Leg Lifts
-19 DB Rows
-65s Sampson Hold

Sharon's Birthday WOD
-58 Sit Ups
-58 Weighted Squats
-58 Step Ups
-58 DB Snatches
-58 MB Toss

Sharon's Birthday Walk
-1965m 





Monday, September 18, 2023

Monday, September 18, 2023

 Happy Birthday Nancy!!!  Excited to CELEBRATE You!!!!

Nancy's Birthday Warm Up
Stretch
-150m Shuttle Run
-51 Jumping Jacks
-51 Mountain Climbers
-51 Lunges


Nancy's Birthday WOD!!!!
18 Min AMRAP
-9 Burpees 
-18 Squats 
-51 Sit Ups 


Nancy's Birthday Run
-1972m 

Thursday, September 14, 2023

Thursday, September 14, 2023

Warm Up
As Posted

Skill/Strength
Row
100m x 5
Trying to stop at 100m
1 Burpee for each m you are under
1 Pull-up for each m you are over

In between waiting and doing your over/under, complete
3 Rounds:
-6 Dips
-12 Mountain Climbers

Conditioning
Crossfit's Helen
3 Rounds
-400m Run
-21 KB Swings
-12 Pull Ups

Wednesday, September 13, 2023

Wednesday, September 13, 2023

Warm Up
As Posted

"13 Heroes of Kabul" Roseville CrossFit Hero WOD




namesake photo

Background: This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The workout was designed by Jesse Phillips of Roseville CrossFit @crossfitroseville (Roseville, CA, USA).

The rep scheme signifies the ages of the 13 soldiers:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20

– Kareem Nikoui – 20
– Max Soviak – 22

After the AMRAP, each minute of the Plank Hold signifies the 3 branches of the military that lost heroes: Army, Navy, and Marines.


Thursday, September 7, 2023

Thursday, September 7, 2023

Happy Birthday Kelli!!!
Excited to celebrate YOU with a Birthday WOD!!!

Warm Up
Stretch
-9 Step Ups
-7 Manmakers
-91s Accumulated Bar Hold


Conditioning
Kelli's Birthday WOD
-32 Lunges
-32 Squats
-32 Sit Ups
-32 Mountain Climbers
-32 DB PP
-32 DB Bent over Row
-32 DB Scissors
-32 DB Skull Crushers
-32 DB Snatches

Birthday Cash Out
-1991m  Run


Wednesday, September 6, 2023

Wednesday, September 6, 2023

Happy Birthday Jody!!!
Excited to celebrate you !!

Birthday Warm Up
Stretch
Light Jog
-8 Burpees
-31 Squats
-81 Jumping Jacks

Jody's Birthday WOD
15m AMRAP
-42 PU
-42 Box Jumps
-42 DU (3x's Singles)

Group Birthday Cash Out
1981m