It might have been labor day but Rogue Athletes were doin work! After a strength workout in the overhead squat, athletes tore into a 20 minute as many reps as possible workout. There wasn’t one person in the crowd who didn’t feel accomplished after todays epic workout!

Skill
Overhead squat- 5×3

WOD-
As many reps as possible
10 Min- One arm kettlebell overhead squat/ run 125 m after every drop
5 Min- Box Jumps 24/20
3 Min- Sit ups
2 Min- Burpees
- No rest between exercises, clock starts for next movement as soon as one finishes
- Score total reps

From September 6th

From September 6th

From September 6th

10 am class only Monday!

Todays workout was one featured on the main site a few months ago. 5 rounds of squat clean thrusters and chest to bar pull-ups made this workout one that favored explosive athletes. Alot of time was spent today teaching technique on the squat clean thruster. One lift on the minute gave athletes a chance to get comfortable with the lift and work up to some heavier weight before the workout. Mike Tarnapoll posted an impressive 7:20 on the workout!

Skill
12 Minutes
1 Lift on the minute
Squat clean thrusters

WOD
5 Rounds
5 Squat clean thrusters 135/85
10 Chest to bar pull-ups

From Sept 5th

From Sept 5th

Yep, Graham got a little crazy with the workout today. Great work to all who came out and fought through the madness!!

**10am class only on Monday (Labor Day)**

WOD
4 Rounds
16- Tall KB Swings
16- Hand Release Push-ups
(3 min. cap)

3 Rounds
15- KB Front Squats
7- Burpee tuck jumps
(3 min. cap)

2 Rounds
20- KB juggling
200m run
(4 min. cap)

3 Rounds
5- Wall thrusters
20- Alternating KB lunges
(5 min. cap)

1 round
1:00 min wall sit
Suicide shuffle
500m run
(:30 sec rest and explanation of next workout between each part)

FINISHER
Team Tire Flip

Today we wrapped up the week with some skill work and big lifts with the split jerk. Our athletes found that when trusting their leg drive and drop in to the lunge, the lift became much easier. This lift requires a ton of focus, steady breath, and trust. Attempting to use all press strength will hurt your one rep max effort on the split jerk. The multi-stage fitness test turned out to be much more difficult then we thought. The athletes who were both able to keep a good pace and hang on mentally lasted the longest. Great work today!

**** Monday 10 AM class only, 11 AM elements only.******

Skill
Split Jerk- 7×1

WOD-
Multi Stage Fitness Test
The test involves running continuously between two points that are 20 m apart. These runs are synchronized with a pre-recorded audio tape, CD or laptop software, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test).

The recording is typically structured into 21 ‘levels’, each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level thereafter. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test.

Core strength and leg endurance fatigue were put to the test in todays sessions. The warm-up and skill session concentrated on mid-line stabilization and core strength. The workout was dominated by leg endurance. Louisa did the workout unbroken, and turned in a time of 12:41 rx’d which was todays fastest by nearly 3 minutes, awesome Job!

Skill
Superset
Straight leg deadlift- 4×10
w/ 4x max l-sit holds with 10 seconds rest in between each hold

WOD
“Step it up Annie”
50-40-30-20-10
Kettlebell Box Step-ups 35/20 weight, 24/20 height
Ab-mat sit-ups

Lousia Mezache killin it!

From sept 2nd

Today Rogue athletes took on the classic Crossfit benchmark workout Cindy. This total body workout created a few dozen sweat piles today which was a 90+ degeree scorcher. Many new Rogue athletes experienced Cindy for the first time today and set benchmark numbers to try to beat next time. Strict form was enforced today and athletes battled to maintain range of motion as they fatigued and hit sticking points during this tough workout.

Skill/Strength
Power Snatch- 7×1

WOD
“Cindy”
AMRAP 20 minutes
5- Pull-ups
10- Push-ups
15- Air Squats

From September 1st

Todays workout had a competition feel to it. Squat cleans and lateral burpees over the barbell were a nasty combination that kept athletes moving quickly but out of their comfort zone the entire workout. Many athletes got a little extra push from this workout they hadn’t gotten in a while!

Skill
10 Minutes
2x through complex on the minute
Power clean- Front squat-drop- full squat clean

WOD
Squat Clean 135/85
Lateral Burpee
5-4-3-2-1
500M run
1-2-3-4-5

From August 31st

Todays workout was loaded with kettlebell work. Cleans, presses, Turkish get-ups, and swings were all worked on extensively today. The workout was a test of grip strength and endurance as athletes battled through 5 large sets.

SKILL
4 Sets
7- KB Clean & Jerk (each arm)
1- Turkish Get-Up (each arm)
*All 4 sets are for load, not time

WOD
5 Rounds
50- Hand 2 Hand swings (53/35)
15- Ring dips

Drop in Kevin Wright gets first muscle up, with some help from coach Graham!

From August 30th

Today our focus was the front squat. Keeping your core tight and elbows parallel are key to success in this lift. During the workout athletes had to battle to hit each set of seven unbroken.

Skill
Front Squat- 5×5

WOD
AMRAP 15 Minutes
7- Front Squats 155/105
7- Pull-ups
7- Burpees

From aug 29

We had a great turnout today and we decided to go with a team workout. Using teams of 3 the WOD called for the athletes to work together to chip away at several skilled movements. The final OH walking lunges and 1/2 mile run with the weight plate added a tough finish for our Saturday WOD. See you this evening at “Fittest man on Earth” party!!!

WOD
Teams of 3
*Complete each couplet before moving on
**Split reps evenly between team members, 2 people working at same time

1.)
150- Back Squat Jumps (45/35)
90- KB Swings (53/35)

2.)
150- Donkey Kicks
60- Burpees

3.)
500m Run Backwards

4.)
150- Thrusters (45/35)
300- Jump Rope

5.) Each team member does:
50- OH walking lunges (25/10)
800m Run with plate