Warm Up: 50 Air Squats & 50 Walking Lunges; then the Burgener Warm Up Skill: Ground To Overheads (GTOH) WOD: Descending 10-1 Ladder of: GTOH (75lb W; 90lb M) 100 M Run
30 April 13: Descending GTOH Ladder Read More »
Warm Up: Light stretching & work on three of your Goats for 15 minutes – 5 minutes each. WOD: 4 Rounds for time of: 400M run 50 Push ups
Warm Up : 2 Rounds: 50 Over Head Squats with a PVC pipe 50 Butterfly Sit Ups
24 April 13 : OHS Read More »
Skill: 5 Minutes of Double Unders WOD: Tabata 20 Seconds of Work, 10 seconds of rest, 8 Rounds each Movement Air Squats Kettle Bell Swings Wall Ball Shots Push Ups 20 seconds of Planks, 10 seconds Push Ups
23 April 13: Tabata Read More »
20 Minute AMRAP: 10 Push Press (Rx W 85#; M 115#) 10 KB Swing (Rx W 45#; M 55#) 10 Box Jumps (RX W 20″; M 24″) Every 5 Minutes do 10 Hand Release Push Ups
22 April 13: Push Up Jack Read More »
Warm Up: 50 Flutter Kicks 15 Push Ups 50 Air Squats
20 April 13: Whitten Read More »
Hey Guys, you can order your CrossFit gear from ROGUE right from our own website! Just scroll to the bottom of this Home screen  where you’ll see the “ROGUE” banner and click on it – this takes you directly to the Rogue Home page where you can order whatever your crossfitting heart desires. No worries
SEMI-PRIVATE + PERSONAL TRAINING
By appointment only
