Category Archives: CrossFit

1.  Push press: 3,3,3,2,2,2,1,1,1 2. For time: 400 meter run 80 kettlebell swings @ 2 pood (Russian) 400 meter run

Hey guys, check out our Havoc gear contest on facebook here. You could win a $50.00 gift certificate to Rogue fitness. 1. For 20 minutes: On the odd minutes:  Power snatch x 1 On the even minutes : Strict Muscle up x 3 2. 500 meter row max

1. Bench Press: 3,3,3,3,3 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups

1. Front squat: 5,5,5,5,5 2. For time: 24″ Box jump x 40 115 lb Thruster x 30 24″ Box jump x 20 115 lb Thruster x 10  

1. Clean and jerk: 1,1,1,1,1 2.  3 rounds for time of” 185 lb Power clean x 6 185 lb Jerk x 2 Burpees x 12  

1.  Strict press: 3,3,3,3,3 2. 5 rounds for time of: 300 meter row 20 Inside outside pushups

1. Hang snatch: 2,2,2,2,2 2. For time: 20 Kettlebell figure 8’s @ 1.5/1 pood 40 Thrusters @ 65 lbs 20 Kettlebell figure 8’s 40 Kipping pullups 20 Kettlebell figure 8’s 40 Double unders This is a lot more impressive than you think it is.

There will be no A.M. classes today as we are closing on our house!  All afternoon classes running as scheduled. 4 p.m., 5:30 p.m., and 6:30 p.m. 1.  Bench press: 5, 5, 5 2. As many rounds as possible in 20 minutes of: 10 Wall balls  200 meter run 10 Dumbbell snatch (5 each arm)Continue reading “WOD Tuesday October 15th”

Hey guys the gym will be closed on Tuesday during am hours. Sorry for the inconvenience. 1.  Back squat: 5,5,5 2. 6 Rounds for time of: 8 box jumps @ 30″ 4 Hang squat cleans @ 155lbs http://m.youtube.com/index?&desktop_uri=%2F#/home

1. Deadlift: 1 rep every 30 seconds for 10 minutes 2. “Diane” 21,15,9 reps for time of: 225 lb Deadlift Handstand pushups FYI: This is a bench mark workout. We will put the top 5 rx’d times on the leader board in the gym. In order to do this workout rx’d you must use 225/155Continue reading “WOD Friday October 11th”