December 4, 2021
8am-10am: Open Gym10am: Group WOD Every 1 min for 21 mins, alternating between:Min 1: 20/17 Bike CaloriesMin 2: 20 Push-upsMin 3: 2 Rope Climbs Complete in teams of 3. Partners Rotate through exercises. If you don’t complete the specified work within the minute each missed rep counts as a caloire you complete as a team […]
December 3, 2021
Part 12 Hang Squat Cleans + 1 Split Jerks1-1-1-1-1 Part 1 today will have you building to a heavy complex of 2 hang squat cleans and 1 split jerk. We will take 1 set every 3 minutes and ideally building in weight so long that you are moving well and feeling good. The idea behind […]
December 2, 2021
“Rogue Invitational Event 4” 4 rounds for time of:21/17 Calorie Row21 Weighted Abmat Sit-ups, 14/10 lbsRun, 200 mGoal: Sub 14 min This one is going to pack a punch! All the conditioning on deck. This workout was originally written to be done on a ski erg so we will modify to using rowers or bikes […]
December 1, 2021
Heavy Day!Bench Press5-5-5-5-5 We have bench press on deck for our heavy day! The goal behind today is to lift as much weight as you can for each set so long you are moving well. You can choose to either continue to build in weight or complete each set at the same challenging weight. Take […]
November 30, 2021
“Fight Gone Bad”3 rounds, 1 min per station, for max reps of:Wall Ball, 20/14 lbs, 10/9 ftSumo Deadlift High-pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CalorieRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Such a classic benchmark and a fun one […]
November 29, 2021
4 rounds for time of:10 L/10 R Single Arm Kettlebell Cleans, 53/35 lbs35 Double Unders10 L/10 R Kettlebell Front Rack Lunges, 53/35 lbs35 Double Unders Goal: Sub 15 min Our 4 round workout today gives us a chance to work on some unilateral work. Loading on the kettlebell should be something that allows you to […]