Category Archives: Workout of the Day

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”

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”