Monthly Archives: November 2016

WOD: 2 Rounds and 3 rounds for time of 200m Run 15 Shoulder Press 95/65 then 200m Run 15 Push Press 95/65

WOD: 20 Minute AMRAP of 20 Jumping Lunges 10 Evil Wheels 5 Bar Muscle Ups

WOD: 18 Minute EMOM of 2 Front Squat (AHAP with perfect form) 7 Strict Handstand Push-Ups 1 Rope Climb Note: complete each round as fast as possible. Try not to fail on the front squats.

WOD: “Filthy Fifty” For time 50 Box Jump 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press 45/35 50 Back Extensions (Supermans) 50 Wallballs 20/14 @ 10/9 50 Burpees 50 Double Unders

Rogue Fitness is running some AMAZING early Black Friday deals! All items are “5 items ship for $5”, including heavy, heavy stuff like barbells, squat racks, plates and more. They also have a Hot Deals page with TONS of discounted items like apparel, plates, jump ropes, Nike Metcons, lifters and SO much more. Some are time […]

WOD: For time 21-15-9 Wallballs 20/14 @ 10/9′ 10-8-6 Squat Snatches 135/95 16 Minute time cap.

WOD: 15 Minute AMRAP of:  50 Double Unders 25 Toes to Bar 15 Push Ups

WOD: 4 Rounds for time of 5 Back Squats 245/170 200m Run 10 Pistols

WOD: 10-9-8…3-2-1 for time of Overhead Walking Lunges 45/35 Hollow Rocks Ring Dips

WOD: 5 Minute AMRAP of 25 Double Unders 3 Clean and Jerks 135/95 Rest 2 minute then 5 Minute AMRAP of: 30 Double Unders 15 Deadlifts 135/95