Warm up2 Minute SkiTHEN (:30 holds on the following)Hollow hold with feet tucked in and arms reaching forward toward feetHollow hold bringing knees toward chest arms still extendedHollow hold with legs extended straight upHollow hold while slowly transitioning to legs and arms extended fullyArch hold with arms straight by ears, glutes tight and feet togetherGator...Read More
AMRAP 12 Minutes30 Wallballs 5, 10, 15, 20, 25… Power Cleans 135/95 At 6 minutes ADD WEIGHT 185/125 Teams of 2 50 Cal Ski 60 Pull Ups 50 Box Jump Overs 30 Synchronized DB Squats 50 BurpeesWod 35 Minutes max reps or distance, pick one, Teams of 2Handstand walkHSPUWall WalkBox HSPURead More
Endurance. Teams of 2!Pick a rower a ski erg. your team will stay on that machine the entire workout. Challenge yourself. Pick your toughest machine. Run 800 with a rope1500m Run 800 with a rope1500m run 800 with a rope1500m run 800 with a rope*scaling would be 1000 meter machine9am CrossFitWarm up- Coaches ChoiceFor Time20...Read More
Thursday 10/27 Warm Up 3 Rounds 25 Doubles/Single 10 Good for Yous (Lunge+ Lunge + Squat) 50-foot Duck Walk :10 REVIEW Barbell Warm Up with Coach :15 Strength SQUAT CLEAN x3 Power Position 1×3 Hang (above the knee) 1×3 Tempo Pull Squat Cleans Then (Squat Cleans, no tempo) 4 reps @ 65% 3 @ 70%...Read More
Wednesday 10/26 Warm Up 8 Cal Ski10 PVC Pipe Pass Throughs10 Banded Pull Aparts *Barbell Review for Snatch* :15 Strength Every 1:30 Minutes for 12 Minutes (8 sets)2 Tempo Pull Squat SnatchesDrop and rest between repsSTART no heavier than 50 Percent of your1RM Squat Snatch. Add weight is movement is flawless. :30 REVIEW L-Sits on...Read More
Tuesday 10/25 Warm Up 50-foot Duck Walk THEN 2 Rounds 5 Beat Swings (kips) with tight hollow and arches 5 LIGHT DB Squats 5 Scap Push Ups 5 Tempo Pull Ring Rows (3 seconds up, 3 seconds down) 5 LIGHT DB Squats :15 Strength FRONT SQUATS 3 SETS 1 Big Set of Front Squats Each...Read More
A $25 Rogue Gift Card will be given away in every class todayWarm Up 50-foot Crab Walk 20 Spiderman Lunges 20 A-frame Toe Touches 50-foot Bear Crawl :10 Skill Arch and Hollow Positions :30 hollow hold with feet tucked in and arms reaching forward toward feet:30 sec hollow hold bringing knees toward chest arms still...Read More
Sunday FundayWod 110 Minutes split how you want 6 pull ups12 push ups18 SquatsWod 2-14 Minutes 30 Wall Balls30 Burpees 200 M farmer carry 2 dbs or kbs. 50ish/35ishBoth partner go on the farmer carry walk, one partner carries both weights, switch as you wantWod 3-6 MInutes to find 1 reps max of1 clean1 front...Read More
Endurance… this is about 40 minutes of work with not rest… that falls into the steady state cardio. control your paceTeams of 4Each team starts with 5 minuntes of alternating sandbag cleansThen go into a 30 minute waterfall amrap of RunRowBike SKiThen cash out it is 5 mintues of sandbag cleans **each teammate starts on...Read More
