March 20th
Which is longer? Explaining the workout or the WOD? And remember on those 800m runs its slightly shorter if you cut to the right. This workout was a lot of fun. Way to push yourself today Rogue athletes!
WOD
800m …
March 19th
Sun was shining and Winter is officially over! The intensity at noon was awesome today!
Strength
3×5
Power clean
Set feet then front Squat
3×3
Kettlebell clean and jerk
WOD
21-15-9
Kettlebell clean and jerk 53/35
Pull-ups
Burpees…
March 18th
It was probably the nicest day of the year so far and we took full advantage of it today. The sun was out, the doors were open, and the music was bumpin! We took a page out of the recent …
March 17th
Today there was a really fun energy in the gym! Presses and rope climbs were the skill of the day, 10 girls climbed the rope, including several first timers! The WOD favored our lighter, and more running based athletes! Caitlin …
March 16th
After a day of barbell work on Crossfit Hero WOD DT, we decided to test bodyweight strength and endurance. This is one of those workouts that just sneaks up on you and by the end it takes everything you have …
March 15th
Today we continued to hammer muscle-up progressions in the skill session! Joe Hufft was added to the growing list of rogue athletes in the muscle up club! Todays WOD was DT. There is no where to hide in the crossfit …
March 14th
We had a strong group tonight. All of the athletes did the workout rx’d tonight and got after it hard! Mike Tarnapoll was back with a vengeance tonight getting 15 full rounds during the WOD, then squaring off with Chad …
March 13th
A big class today so why not a BIG workout? Actually we called it the “Big Chipper”. Each team consisted of two athletes and were able to divide the work up however they liked. Although it was kind of nasty …
March 12th
With nice day we decided to open the garage door and cut loose with a running based workout. Athletes were excited to get out and stretch those legs out in the cloudy but warm weather! Overhead squats were hammered today. …
March 11th
After a power based workout yesterday, we decided to test some aerobic capacity with a chipper workout today! It was one of the first truely nice days we have had this year. The garage door was open and shirts were …
