November 3rd
Today focus was on mobility and the front squat. After a long warm-up which included mobility exercises and technique work, the WOD was a full on strength workout. 4 Max rep body weight front squat sets took their toll on …
November 2nd
Today we decided to add a little extra spice to the benchmark workout named ANNIE. Usually this is a fast burner…but with the added kettlebell swings, this WOD was taken to a whole new level.
It was impressive to see …
November 1st
Todays workout tested explosive power as well as muscular endurance. Time and load were both taken into account on this WOD, which was recently featured on the Crossfit mainsite. Many of our athletes did exceptionally well posting times and weights …
October 31st
Dave Ulmer described todays workout as an odd combo that made the legs feel weird during the burpees. Overhead walking lunges with a kettlebell and burpees allowed athletes to keep moving but put them in an uncomfortable place for the …
October 30th
We had a fun and very challenging costume workout at Rogue today. Keeping the theme of Halloween (10/31) we decided to do 10 movements 31 reps each. The trick to this workout was keeping your costume together throughout all the …
October 29th
******** Halloween workout tomorrow dress up!****************
My favorite books growing up were choose your own adventure, today thats what we allowed out athletes to do! Benchmark WODS, make up workouts from earlier in the week or having the instructor pick …
October 28th
We always get an excited reaction from the group when muscle-ups are thrown into the workout. Athletes were put to test on their endurance with this high skill gymnastic movement. This was a full body butt kicker today. Phil Tassi …
October 27th
Today’s workout was a test in athleticism and explosiveness. High lateral box jumps cycled for time in combination with heavy kettlebell swings proved to be a nasty combo. The 5:00 pm class was packed full of good performers that brought …
October 26th
Todays workout is a take on the team WOD Graham and I did at the coaches prep cert a few weeks ago. Push jerks and ab-mat sit up create an interesting combination that slowly takes out your mid-line as well …
October 25th
Todays workout is one that gave me an outer body experience at the 2010 Ohio sectional at the Arnold classic . Deadlifts and burpees are a pretty standard combination, but when a 30 pound weight vest is added to the …
