Category Archives: Workout of the Day

The gym will be open for 12:00 pm class and all afternoon classes. 1. Back squat: 3, 3, 3, 3, 3 2. AMRAP in 15 minutes: 5 Clapping Push-ups 5 Dumbbell Jerks @ 35% body weight/ 25% body weight (5 each arm) 5 Jumping Lunges (5 each leg)

We will be closed tomorrow Sunday October 27th. Sorry for any inconvenience.

For time: 115 lb Hang squat snatch x 10 Glute ham sit ups x 15 115 lb Hang squat clean  x 20 Toes to bar x 25 115 lb Sumo deadlift high pull x 30 Pullups x 35 Lateral bar jumps x 40 (double count) Okay, I know I’ve posted this before, but I loveContinue reading “WOD Friday October 25th”

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.