Warm up3 Rounds 10 good mornings with an empty bar10 Empty bar front squats 10 Sit ups Strength-Front Squat Every Other Minute on the Minute 12 Minutes (6 working sets) 6 Front Squats above 70 percent. this should be getting on the heavy side, challenge yourself. *this is 36 moderately heavy squats in 12 minutes...Read More
Warm up4 Rounds for timeRun 100 *speed up every time10 lunges to get stretched out8 squats Cardio Day! 4 Rounds For TimeRow 500m or bike 30/2525 Doubles or 50 singles Run 400m 25 Doubles **Might adjust this down for afternoon classes depending on the heat. Don’t over do it.Floor press or bench with extra time....Read More
Warm up3 Rounds Run 20010 Empty bar front squats 10 empty bar push press5 empty bar thrusters Strength Take 15 Minutes to build to your max thruster weight that you are going to use for the wodWod- (15 minute cap, rogue athletes had a 10 minute cap)Rouge Invitational Event 121 Thrusters 135/9521 Burpee Pull ups15...Read More
Metcon Tuesday. Morning classes lets try to do this all outside! Warm up3 Rounds 10 no push up burpees 15 squats 200m runWod 1-10 Minutes Amrap 10 Cal bike or row15 Kb swings 70/55200 M RunRest 5 Minutes Wod 250 Cal Row or bike50 push press right arm with KB or DB50 Cal row or...Read More
Warm up 3 Rounds 200 M Run20 Jumping Jacks 15 Air Squats Wod first today!Chipper40 Cal row or bike30 Med or D-ball squat cleans 50/3020 Box step over with the ball40 HSPU or Dumbbell press*this is high volume and going to be tough with spacing. Do DB presses if 40 HSPU fairly quickly isn’t happening...Read More
Keep up on the social distancing. 6 people can use the outside rig tomorrow for wod 1. Wod 2 will be completely outside Wod 112 Minute Amrap-10 single arm Dumbbell clean and jerk (5 each arm) 8 push ups6 Pull ups Run 200m Rest 5- Wod 2 for time400 M Farmer Carry40 Alt DB snatches...Read More
Please continue to sign up for class. We have to limit occupancy to meet social distancing guidelines. If the inside area is full please utilize the outside area. Gym can be used for open gym from 8am to 10am. Be sure to reserve your spot. There will also be regular classes at 8am Endurance 9...Read More
Warm up3 Rounds 10 kip swings 10 push ups10 Squats 200 m runStrength Tempo Front squats 70 to 80 percent of 1rm3-2-up3 seconds down, 2 second hold. shoot up from the bottom3-3-3-3-3 Wod (2 wods)6 Minute Amrap14 wall balls8 burpees Rest 4 Minutes 6 Minutes Amrap14 Burpees 8 wall balls *you’re going to have to...Read More
Hero Wod DayChoose one“Jerry“ For time:Run 1 mileRow 2KRun 1 mileSgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. Option 2...Read More
Warm up3 RoundsRun 20010 lunges 10 Presses with an empty bar Strength 7 sets of 3 push jerks from the rack. *It’s been a while since we just work on push jerks. Remember dip drive dipWork toward a 3 rep max Wod-4 Rounds For time10 Front Rack lunges with a barbell 135/958 Push jerks6 Chest...Read More
