This is a classic Rogue Fitness WOD from the programming archive. Do pushups until your arms are jell-o, go for a quick run, then do it again, repeat 20 minutes. We started off with heavy deadlifts. Lifting heavy requires solid …

Kevin Schaefer had the quote of the day “that workout is all balls”.

Skill
Thruster 3×5

WOD
“Fran”
21-15-9
Thruster (95/65)
Pull-up

From October 10, 2011

From October 10, 2011

From October 10, 2011

WOD
1 minute- Burpees
rest 1 min.
2 minutes- Back Squat
rest 1 min.
4 minutes- Clean and Jerk
rest 1 min.
8 minutes- 1200m run
rest 1 min.
4 minutes- Clean and Jerk
rest 1 min.
2 minutes- Back …

Lateral movement can be difficult to test, which is probably the reason we don’t see that often in Crossfit workouts. Today we revisited a skill session from a few Saturday’s ago “Death by lateral 5m shuffle.” Athletes had to shuffle …

Muscle up time! There are a lot of people who get super excited when they see this movement and others, not so much. It is very frustrating, challenging, and exhilarating to CrossFitters. Being patient and working the small parts of …

Today’s workout looked alot easier on the board than it did in the middle of the workout. Turkish get-ups paired with 2 for 1 wallball created a gnarly workout. The range of motion required on both exercises made each rep …

The CrossFit session today was a great upperbody focus in the skill and some classic condition movements for the WOD. Ring pushups are significantly harder then regular pushups, add weight and you will really challenge yourself. Climbing a rope with …

Today we used warmed up our snatch using the same method as last week. Warming up with hang squat snatches, muscle snatches, power snatches, then full squat snatches has seemed give athletes more confidence getting underneath heavier weight in the …

Today we had a packed Saturday open gym and 11am class session. We did a fun partner workout that called for some awkward movements such as bumper plate ground to overhead (similar to a ball slam or wood chopper). The …

Todays sprint workout was a great change of pace, but it was very tricky. C2 rowing into burpees into shoulder to overhead presses made the barbell feel about twice as heavy. Jerking weight off the back was an effective method …