Happy Halloween! Costumes, are still very much encouraged today. Thank you.
A.
Halloween Field Day
5 Rounds
25yds Prowler Push 230/145lbs (sled not included in weight)
20yds Farmers Walk AHAP
5Rt/5Lt Sandbag Shouldering AHAP
2014 10 30
A.
20 Minutes Skin the Cat work
B.
5 Rounds
3 Front Squats
10yd .20yd .30yd Shuttle
7 Toes To Bar
60 seconds rest
Note:
For the Front Squat we want 3 reps at relatively easy weight that you can move fast. Each round try to add a little weight.
2014 10 29
A.
20-30 of the Full Burgner Warm Up
B.
12 Rounds
10 Seconds Max Wall Balls 20/14 – 10’/9′
20 Seconds Max Burpees
30 Seconds Rest
Note: Emphasis on continuous movement throughout all 30 seconds of work, score wall balls and burpees separately.
2014 10 28
2014 10 28
Want a free Rogue Fitness Gift Card? Click here to check out our Costume/Carving Contest
A.
2x
30 Sec Static Pillar Hold
15 Rest
30 sec Hands Only Inch Worms
B.
2x
10 RDLs, with light weight if able
10 Sec Deadlift Set Up Iso Hold
10 Scap Pull Ups
C.
Deadlift 5RM,
Notes: You will warm up with some power cleans to transition to part D.
D.
Teams of 2, not for time
20 Rounds
3 Power Cleans, heavy but clean
1-5 Strict Vertical Pulls
Notes:
partners will alternate back and forth completing rounds (10 each)
for the vertical pulls you will just get up on the bar and do as many as they can with a 5 rep max per round
score will be your weight, and total vertical pulls
2014 10 27
2014 10 27
A.
Jerk Warm up / Skill Practice
B.
Jerk 1rm
C.
10 minute cap
3 Rounds
400m Run
20 (10Rt/10Lt) Box Step Ups with a Kettlebell in One Hand 55/35
2014 10 26
A.
6:00 minutes to perform
40/30 Calorie Row
30 Thrusters 95/65
B.
For time
5 Rounds
12 Power Snatches 75/65
6 Bar Over Burpees
Note:
Two separate scores for part A and B.
2014 10 25
Common Beginner CrossFit Mistakes – Juggernaut Training Systems
A.
Teams of 2
4 Min Max Wall Balls 20/10, while partner is holding a pillar
4 Min Max Burpees, while partner is hanging on the pull up rig
4 Min Max Kettlebell Swings, while partner is holding a plate overhead
2014 10 24
Pumpkin Carving Competition / Costume Contest
Hey everyone!
Two giveaways this coming week
1. Carve a pumpkin and bring it into the gym with your name on it to enter. We will vote on it and a $25 gift card to rogue fitness will go out to the winner! (I’ll be announcing the winner late on Halloween.)
2. Costume Wod, all classes on Thursday October 30th. We will take pictures and vote on best costume for a $25 Rogue Gift Card. (I’ll be announcing the winner late on Halloween)
#CFSBHalloween
2014 10 24