240520 CrossFit Roseville

Workout of the day for Monday, May 20th 2024 3 Rounds (35 Min Cap):800 m run20 pull up40 pushup60 air squat1 Min Plank*Rest 2 Min Between Rounds “After Party”200m Farmer Carry 70/53Accumulate 4 Min Plank Sweat Sessions Workout: 30 Min EMOM, alt:

240519 CrossFit Roseville

Workout of the day for Sunday, May 19th 2024 12 Min EMOM, alt:• Bicep Curl• DB Strict Press• DB Bent Over Row 20 Min EMOM, Alt•Cal Row/Bike/Ski•Side-Plank Reach Through•DB Snatch•Rest

240518 CrossFit Roseville

Workout of the day for Saturday, May 18th 2024 5 Sets:1 Halting Snatch Deadlift +1 Snatch Pull, from the knee +1 Hang Snatch, from th knee Snatch EMOM:Week 2 Every 60 Seconds*:3 x 3 @ 60%3 x 2 @ 70%3 x 1 @ 75%3 x 1 @ 80% *60 Seconds Rest Between Rounds *Not a Partner WOD Min 00-07:400m Run21-15-9:Box …

240517 CrossFit Roseville

Workout of the day for Friday, May 17th 2024 10 Min EMOM:1 Power Clean + 3 Push Press + 2 Push Jerks 4 x 2 Min AMRAP:18/13 Cal Bike/Row/SkiMax Reps Thrusters** *Rest 1 Min Between Rounds**Increase Weight: 95/65, 115/75, 135/95, 155/105-lb “After Party”200m Farmer’s CarryAccumulate 2 Min Handstand Hold Sweat Sessions Workout: 2 Rounds Each, alt:*:3 Min AMRAP:200m RunMax Reps …

240516 CrossFit Roseville

Workout of the day for Thursday, May 16th 2024 For Time:24/20 Cal Row/Bike/Ski18 Toes-to-bars6 Wall Walks21/17 Cal Row/Bike/Ski15 Toes-to-bars5 Wall Walks18/15 Cal Row/Bike/Ski12 Toes-to-bars4 Wall Walks15/12 Cal Row/Bike/Ski9 Toes-to-bars3 Wall Walks9/7 Cal Row/Bike/Ski6 Toes-to-bars2 Wall Walks6/4 Cal Row/Bike/Ski3 Toes-to-bars1 Wall Walks “After Party”4 Rounds:12 DB Bent Over Row30 Sec. Weighted Plank Sweat Sessions Workout: 15 Min EMOM, alt:• 200m Run• Burpee• Hollow Rock …

240515 CrossFit Roseville

Workout of the day for Wednesday, May 15th 2024 1 Mile Run (for Quality) Deadlift:6 @ 70%6 @ 70%4 @ 75%4 @ 75%4 @ 80% Tabata, alt:Hollow RockArch Rock “After Party”5 Rounds:7 Glute Ham Raise12/9 Cal Ski Sweat Sessions Workout: 4 Rounds (25 min cap):20 DB Box Step-Up15 Ring Row, or Pull-Ups20 DB Reverse Lunge15 Plate G2OH

240514 CrossFit Roseville

Workout of the day for Tuesday, May 14th 2024 2 Rounds*:1 Min Weighted Plank 35/25-lb30 KB Swing20 Burpee10 Bar Muscle-Up20 Burpee30 KB Swing40 V-Up Rest 3 min between rounds. “After Party”4 Rounds:8 Back-Hip Extension12 GHD Sit-Up Sweat Sessions Workout: 3 Rounds (12 min cap):200M Run21 KB Swing12 Push-Up 3 Rounds (12 min cap):200M Run21 WallBall12/9 Calorie Row/Bike/Ski

240513 CrossFit Roseville

Workout of the day for Monday, May 13th 2024 E3MOM for 15 mins:4 Back Squats, start @75% & Build2 High Stick Jump Overs, pick height 12 Min AMRAP:15 Strict HSPU20 DB Box Step-Up 53/35-lb15 Strict Dip20 DB Box Step-Up “After Party”4 Rounds:20 Hollow Rock20 Arch Rock Sweat Sessions Workout: For Time (25 Min Time Cap):200M Run10 Pull-Ups45 Double KB Sumo Deadlift200M …

240512 CrossFit Roseville

Workout of the day for Sunday, May 12th 2024 WOD With Mom: 20 Min Partner AMRAP (Share the work):200 M. Run30 KB Swing30 Sit-Up30 DB Box Step-Up30 Burpee Sprawls Wod With Kids:15 Min AMRAP:5 Burpees10 Goblet Squat15 Box Jumps, or Step-Ups200M Run”

240511 CrossFit Roseville

Workout of the day for Saturday, May 11th 2024 5 Sets:1 Halting Snatch Deadlift +1 Snatch Pull, from the knee +1 Hang Snatch, from th knee Snatch EMOM:Week 1 Every 60 Seconds*:3 x 3 @ 55%3 x 2 @ 65%3 x 1 @ 70%3 x 1 @ 75% *60 Seconds Rest Between Rounds Workout of the day for Saturday, May …