WOD:

Advanced- 

Hang Power Snatch 1,1,1,1,1,1,1; Rest 2-3 mins

Intermediate 

Hang Power Snatch 3-3-3-3-3; Rest 2-3 mins

Beginner - A1) DB Snatch - 3 x 10/side - Alternating; Rest 30 sec

A2) Pendlay Row - 3 x 10; Rest 1 Min

Met Con - 

1 Minute AMRAP: Burpees

Rest 30 sec

2 Minute AMRAP: Power Snatch #135/95 - *Beginners - DB Snatch

Rest 30 sec

3 Minute AMRAP: Box Jumps (step down) #24/20

Rest 30 sec

4 Minute AMRAP: Thrusters #135/95 - *Beginners - DB Thrusters

Rest 30 sec

1 Minute AMRAP: Burpees

*Intermediate - #95/65

*Beginner - #65/45

*Score = Total Reps

Happy Birthday Jessica Field, Sean Martin & Sabrina ManBahadur!

Strength -

Advanced (Able to complete 5 strict un-assisted ring rips/ 5 strict un-assisted pull-ups)

A1) Weighted Ring Dip - Build to a max

A2) Weighted Dead Hang Pull-Up - Build to a max

B) Sorensen max hold (cap at 2 minutes)

Intermediate - 

A1) Strict Ring Dip - @20X1; 4 x 6-10; Rest 1 Minute

A2) Dead Hang Pull-Up - @20X1; 4 x 6-10 Rest 1 Minutes

B) Sorensen max hold (cap at 2 minutes)

Beginner - 

A1) Ring Dip - @2011; 3 x 10-12 Rest 45 Seconds

A2) Dead Hang Pull-Up - @2011; 3 x 10-12 Rest 45 Seconds

B) Sorensen max hold (cap at 2 minutes)

*you can be advanced for ring dip and intermediate for pull-ups or vice versa

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Met Con - 

For Time Complete:

Row 500/400m Row Followed by:

21-18-15-12-9 of:

KB Swings #1.5/1 Pood

Push-ups

WOD:

Strength -

Advanced - A1) Push Press - 3-3-3-3; Rest 30 sec

A2) BW Prowler Push 100 Feet x 3; Rest 2 min

Intermediate - A1) Push Press - 4 x 4-6; Rest 30 sec

A2) BW Prowler Push 100 Feet x 3; Rest 2 min

Beginner - A1) Push Press - 3 x 10-12; Rest 30 sec

A2) Half BW - Full BW Prowler Push 100 Feet x 3; Rest 2 min

Met Con - "Bulldozer" 

15-12-9-6-3 of:

Power Cleans #155/105

Dumbbell Thrusters #45/30

* Scale weight for both movements appropriately 

* Total time should not exceed 15 minutes

Happy Belated Birthday Dustin Coldicott & Happy Birthday Brett Bullock!

WOD:

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pull-ups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. 

Scoring Example:

A total score of 53 (Excellent score, BTW) is determined by adding up the lowest number of each station.

Happy Birthday Lori Huizinga!

WOD:

Strength - 

Advanced/Intermediate A) Close Grip Bench Press @ 30X1 - Find 1 RM

B) Close Grip Bench Press @ 30X1 - AMRAP set with 85% of A

Beginner - A1) Close Grip Bench Press @ 3111 - 3 x 10-12; Rest 45 sec

A2) Plank on rings - 1 min accumulation x 3

Met Con - 

12 Minute AMRAP of:
20 Push-ups
20 Deadlifts #225/155
15 Push-ups
15 Deadlifts #225/155
10 Push-ups
10 Deadlifts #225/155
5 Push-ups
5 Deadlifts #225/155
Followed By:
ME Muscle Ups OR ME Rounds of 4 Pull-ups & 4 Burpees (1 round is equivalent to 1 Muscle Up)

*Deadlift Intermediate - #185/155

*Deadlift Beginner#125/95

Happy Birthday Anette Alexandriw!

Pre-WOD - Rope Climb Practice 

WOD:

Strength - 

Advanced - A1) Turkish Get-ups 5/side; alternating x 3; Rest 30 Sec

A2) GHD Sit-ups 20 x 3; Rest 30 Sec

Intermediate - A1) Turkish Get-ups 5/side; alternating x 3; Rest 30 Sec

A2) GHD Sit-ups 10-15 x 3; Rest 30 Sec

Beginner - A1) Turkish Get-ups 5/side; alternating x 3; Rest 30 Sec

A2) GHD Sit-ups 5-10 x 3; Rest 30 Sec

Met Con - 

3 Rounds for total reps:

1 Minute of: Burpee box jumps #24/20

1 Minute of: KB Swings #2/1.5 Pood

1 Minute of: Wall Balls #20/14

1 Minute of: AD Cals

*10 Second transition time between stations

Happy Birthday Guy Morin!

WOD:

Strength - 

Advanced - 

A) Split Jerk 3-2-2-1-1; Rest 2 Minutes

B) Push Press 2-2-2; Rest 90 Seconds

Intermediate - 

A) Split Jerk 5-5-5-5; Rest 2 Minutes

B) Push Press 4-4-4; Rest 90 Seconds

Beginner -

A) Split Jerk 5-5-5; Rest 1.5-2 Minutes

B) Shoulder Press 3 x 10-12; Rest 90 Seconds

Met Con -

For Time Complete:

AD 50/40 Cals Followed by:

3 Rounds Of:

15 S2O (Shoulder To Overhead) #95/65

10 Kneed To Elbows

10 Front Rack Stationary Lunges #95/65

*Intermediate= #75/55

*Beginner= #55/35

Happy Birthday Dawneen Boyle, Jen Schlitt & Ernesto Spagnuolo!

WOD:

Strength -

Advanced/Intermediate -  

A) Squat Clean - Start with 50% of 1RM adding weight every minute to try and hit a heavy single - 10 Minute Cap

B) Front Squat - @22X1; 3 x 3-6; 2 minute rest

Beginner - 

A) Front Squat - @2011; 3 x 12-15; 1:30 sec rest

B) Clean High Pull - 3 x 5; 1 minute rest

Met Con - 

Advanced/Intermediate -  

10 Rounds of Row 250/200m

1 Squat Clean with 90% of 1 RM

Beginner - 

10 Rounds of Row 250/200m

5 DB Squat Cleans (Heavy)

*This is NOT for time. Row at roughly 75-80% capacity.

* If you fail on the squat clean lower the weight.

* You only get one chance at the squat clean each round.

Happy Belated Birthday Lisa McCormack!

WOD:

Strength -

Advanced/Intermediate -  A1) Good Morning @2022; 4 x  6-9; Rest 30 Sec

A2) Dead Hang Pull-ups @20X1; ME x 4; Rest 60 sec

Beginner A1) Good Morning @2022; 3 x 12-15; Rest 30 Sec

A2) Ring Rows @1111; 12-15 x 3; Rest 30 Sec

A3) Plank Hold - 1 Minute x 3; Rest 30 Sec

Met Con -

Advanced -

16 Minute EMOM

Odd - 1 Muscle Up + 5-7 Ring Dips

Even - 10 Burpees AFAP (As Fast As Possible)

Intermediate-

16 Minute EMOM

Odd - 4 Pull-ups + 5-7 Ring Dips

Even - 7 -10 Burpees AFAP (As Fast As Possible)

Beginner -

16 Minute EMOM

Odd - 6 Ring Rows + 5 -8 Push-ups

Even - 5 -8 Burpees AFAP (As Fast As Possible)

Happy Birthday Gaby Camardi!

WOD:

Strength - 

Advanced - A1) Bench Press @21X1; 5 x 3; Rest 30 Sec 

A2) Hip Extension 4 x 12-15; Rest 1:30 minutes

Intermediate - A1) Bench Press @21X;  4 x 6-8; Rest 30 Sec 

A2) Hip Extension 4 x 10; Rest 1:30 minutes

Beginner - A1) Bench Press @2111; 3 x 12-15; Rest 30 Sec 

A2) Hip Extension 4 x 7-10; Rest 1:30 minutes

Met Con - 

3 Sets: 500/400m Row

10 HR Push-ups

15 Unbroken Dumbbell Push Press *Must be unbroken and must be HARD!

20 Box Jump Step-Downs #24/20

Rest 3 minutes

*Goal it to have the same time every round & go 100% each round

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World Class Fitness in 100 Words!

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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