Today we had to take advantage of this unseasonably warm weather! So we took on Helen, a classic benchmark that tests your ability to flat out push hard! Times were a little off summer pace for most of our vets. This lets us know that it’s important to keep running even when the weather isn’t ideal!

Skill
15 Minutes
Superset
20 sec L-sit
w/
7 barbell rollouts

WOD
Helen
3 Rounds
Run 500 m (our laps are a little longer) normally it 400m
21 Swings 53/35
12 Pull-ups

Today’s workout was to establish a one rep max clean and jerk!!! Our athletes did not disappoint! We had 15 guys go over 200, and 6 over 250! We had 10 girls go over 100 and two over 155 (Lousia 155, Heather 185!). Today was a great day to be at Rogue!

Skill
Clean and Jerk Progressions

WOD
Clean and jerk
7×1
establish one rep max with 7 working singles
1- lift every 2:00

Intensity is what sets Crossfit apart. Today we created intensity by putting our athletes through team workouts! Team workouts can push athletes harder than when they work individually for many reasons. Some include not wanting to let their teammates down, athletes are held accountable by their teammates, and short rest intervals allow them to work at a faster rate! Mix some partner and team workouts in to your routine whenever you have a a chance!

WOD
Team 5000m row
- Teams of 4
- rotate teammates every minute

then

300- Air squats
200- Kettlebell swings 53/35
150- Hand release push-ups
75- pull-ups
-Teams of 4
- two athletes work while two rest
-must finish all the reps on one exercise before moving to the next

Today’s workout was a hustle! 5 rounds of light overhead squats and burpees pushed athletes through alot of range of motion fast! Even our best athletes were challenged by this deceivingly hard workout!

Skill
Snatch complex
3×3
Snatch pull
power snatch
overhead squat
Snatch balance

WOD
5 Rounds
10 Overhead squats 95/65
10 Burpees

Today’s workout was a grinder! Once athletes completed the box jumps the WOD turned nasty! This was a great test of conditioning and focus for all off our athletes!

WOD
Tabata
“Fight gone bad”
Wallball
Sumo deadlift high pull 75/55
Box jump 24/20
Push press 75/55
Row calories
8 intervals of each exercise 20 seconds on 10 seconds off
1 minutes rest in-between exercises
Score lowest interval from each exercise
total all 5 exercises for score

It was great to be back today after a little vacation. The intensity in the gym was awesome. Everybody was moving big weight and throwing down on the WOD!! Lets keep this momentum going into the Open!

Skill
Deadlift 10×2
2 Lifts every 90 seconds
no touch and go
use 85% of 1 rm

WOD
4 Rounds
30 Reverse alternating lunges
20 Kettlebell swings 53/35 elite 70/53
10 Chest to bar pull-ups

Today was all about the ability to keep moving once you were tired. In our skill session we got to work on the rings once again today as well as some box jump work. We paired ring push up plank holds with weighted box jumps. 30 second plank holds really had our athletes testing their core strength. As for the WOD, there was nowhere hide. Hand release push ups along side double unders proved to be a very spicy workout. Great job tonight guys, remember to hydrate and get ample rest!

Skill
5 sets
:30 ring push up plank hold
5 weighted box jumps

WOD
10 minutes
100 hand release push ups then w/ the remaining time max effort double unders.
Score total amount of double unders.

WOW!!!!!! Was the gym rocking tonight or what! 24 people at the 6:30 session! Today was all about being explosive. We paired heavy thrusters with muscle ups and man was it TOUGH. We focused on really driving through our heels and being explosive in the bottom of the thruster. It’s so awesome to see everyone pushing themselves to the limit on these high end movements. Great job tonight everyone!

Skill
5×3 Thruster
5×3 Muscle up or Muscle up transition
*We super set these movements i.e. 3 thrusters followed by 3 muscle ups or transitions

WOD
15 minute AMRAP
5 Thrusters 135/85, 155/95, 185/110
3 Muscle ups or 3 transitions

We were packed this morning, so we created a simple and fast moving partner workout. The energy was awesome and everyone got a great burn to kick off their weekend. Be safe in the snow! Make sure to keep your eye on the blog over the next few weeks. We may cancel classes (rarely happens) if we feel the weather gets too dangerous to be out driving.

WOD (teams of 2)
1:00 minute of work/1:00 minute of rest
50- box jumps
100- burpees
150- overhead walking lunges (20/14)
200- 4ct. flutterkicks
250- ball slams (20/14)

*partners switch each minute until reps are completed, then move on to next exercise

After a good week of volume and plenty of squats with “cindy” yesterday. We needed a fun core and explosive WOD. The snatch balance is an awesome piece to develop a good overhead squat and speed when attempting a full snatch.

Remember to check out our “Eat for Energy” workshop tomorrow at the gym immeditely following the 11am class WOD. Smoothie samples and recipes that you can start making to give your body the best nutrition and natural energy. Be there!
$20 per person

SKILL
Snatch Balance
10 sets
2- lifts every :60 seconds

WOD
10 rounds
10- Sit ups
5- Dumbbell Power Snatch (left arm)
5- Dumbbell Power Snatch (right arm)

Rx- 35/20
Elite- 45/30
Games- 65/45