Category Archives: Workout of the Day

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”

Remember our Havoc gear contest on facebook here. You could win a $50.00 gift certificate to Rogue fitness! 1. Sotts press: 5,5,5,5,5 2. 2 rounds for time of: 75 lb Thruster x 15 75 lb sumo deadlift high pull x 15 75 lb overhead squat x 15

Remember our Havoc gear contest on facebook here. You could win a $50.00 gift certificate to Rogue fitness! 1. Weighted Pullup: 5,5,5,10 (don’t even think about kipping a weighted pullup) 2. For time: Row 1000 meters 50 Russian Kettlebell swings @ 2 pood 40 Kneeling squat jumps 30 Burpees 20 Kipping pullups The CrossFit Games continueContinue reading “WOD Wednesday October 9th”

Remember our Havoc gear contest on facebook here. You could win a $50.00 gift certificate to Rogue fitness! 1. 20 minutes to find a max load for this complex: Hang power clean to hang clean to split jerk x 2 (that means two jerks, not the complex x 2) 2.  3 rounds for time of: PushupsContinue reading “WOD Tuesday October 8th”

Remember our Havoc gear contest on facebook here. You could win a $50.00 gift certificate to Rogue fitness! 1. Front Squat: 3,3,3 – take 85% of your last work set and try and hit 8-10 reps with it (if this is not really hard, then you probably didn’t go heavy enough on your last triple) 2. 10Continue reading “WOD Moonday October 7th”

For time: 185 lb Bench press x 20 1.5 / 1 pood kettlebell snatch x 40 (20 each arm) Run 200 meters 185 lb Front squat x 10 1.5 / 1 pood kettlebell figure 8’s x 20 (10 each arm) Run 200 meters 185 lb Push press x 5 1.5 / 1 pood Turkish getContinue reading “WOD Friday October 4th”

Hey guys, check out our Havoc gear contest on facebook here. You could win a $50.00 gift certificate to Rogue fitness. 1. Power snatch to hang snatch (right above knees) x 10 singles 2. 8 Rounds for time of: 8 Kipping pullups 6 Box jumps @ 30″ 4 Handstand pushups (use parallettes if you can) NoticeContinue reading “WOD Thursday October 3rd”

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:  1 press, 1 push press, 1 jerk On the even minutes : Deadlift x 2 On the last minute of the overhead movements do max repsContinue reading “WOD Wednesday October 2nd”