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Monday
A) Back Squats (New Cycle)
ADD #10 to your working weight
5 @ 75%
5 @ 80%
5+ @ 85%
B)
3 rounds:
800m run
20 KB swings 53/44
15 walls balls 20/14
10 burpee pull-ups
rest 2mins

Tuesday
A) Filthy Fifty
50 Box jumps, (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunges
50 K2E
50 Push press (45/35)
50 Weight Good Mornings (45/35)
50 WB’s (20/16)
50 Burpees
50 Double unders

Body Burner
AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups

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Friday
A)
Press (Strict)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
5 SNATCH 135/95
15 HSPU
50 DU
200M Run
10 SNATCH 135/95
30 HSPU
75 DU
400M Run
15 SNATCH 135/95
15 HSPU
50 DU
200M Run
*20 MIN CAP*
Saturday

8am canceled. Friends and Family at 9am
“Friends and Family”
Team Cindy
30 min AMRAP
5 pullups
10 pushups
15 squats

Only one team member can be working at a time. While each team member does their Cindy round the other two must do hold a plank.

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Wednesday
A) Deadlifts
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)
B)
5 Rounds
250 Row
10 Lunges w/KB 53/35
15 Goblet Squats 53/35
Thursday
A)
EMOM 25 (for total reps)
Min 1: Max Burpees
Min 2: Max Cals on Rower
Min 3: Max situps
Min 4: 200m Run
Min 5: Max Air Squats

Body Burner
“Loredo”
6 Rounds for time:
24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run

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Monday
A) Week 4
Back Squats (Deloading week)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
21-15-9
Push Press 95/65
Pull up

Tuesday
“Jumping Karen”
AMRAP 16:
100 WB(20/14)
200 DUs
50 WB(20/14)
100 DUs

Body Burner
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

*1 round of Cindy: 5 pull-ups/10 push-ups/15 air squats

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Friday
A) Press (Strict)
5 @ 75%
3 @ 85%
1+ @ 95%

B)
Tabata
Goblet Squat, 53/35
Burpees
Overhead Squats, 75/55
Alt DB Snatches

Saturday
Team WOD
Complete each 8 min section as a 2 person team and record total reps completed in each round. Combine all reps at end of workout and post total reps to board.
You may also start on any couplet you like or the sprints. However you pick your starting couplet you must move through the rest of the couplets in a linear order (no jumping around).
8 Min (rotate exercises “share rounds”) (both partners work at same time)
20 Kcal row
25 Wall Balls (20/14)
REST 3 Minutes
8 Min (alternate rounds) (one person rest one person work)
12 Med Ball Cleans
6 Burpee
REST 3 Minutes
8 Min (alternate rounds)(one person rest one person work)
10 Box Jump 24″/20″
5 Ring Dip
REST 3 Minutes
8 Min (relay)(one person rest one person work)
200m relay
each 200m= 10reps

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Who wants to play?

 

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Wednesday
A) Deadlifts
5 @ 75%
3 @ 85%
1+ @ 95%
B)
21-15-9
Dead Lifts, 185/135
Pull-ups

Thursday
A)
3 round
1600m row
1200m run
rest 3 minutes

Body Burner
Every two minutes for 24 minutes
150m sprint
10 Chest to Bar Pull-ups
30 double unders

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Congrats to Rory for winning the SCF raffle: $100 of supplements

 

Register HERE for class

Monday

A)

(Week 3 Wendler Cycle)

Back Squats

5 @ 75%

3 @ 85%

1+ @ 95%

 

B)

400m Run

Then

5 Rounds of

9 Wall Balls 14/20

6 Burpees

3 Power Snatches 95/135

Then

400m Run

 

Tuesday

A)

4 x 1

Power Clean+ Push Jerk + Front Squat + Hang Clean + Split Jerk

 

B)

EMOM for 14 minutes

Odd:  7 Toes To Bar + 7 Push-ups

Even:  7 Power Clean 135/95 + 7 Box Jump, 24/20

 

Body Burner

“DT”

155/105

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Jerks

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Photo: Caption this!! #RR4 #seattle #crossfit #competition

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Friday

A)

Press (Strict)

3 @ 80%

3 @ 85%

3+ @90%

B)

10-9-8-7-6-5-4-3-2-1

Front squats 155/95

200 m run

Saturday

In Teams of 2, Complete As Many Rounds / Reps as Possible in 25 Minutes of:

Run 400 Meters

Med Ball Cleans x 50

Push Ups x 50

Toes-to-Bar x 50

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If you haven’t already, make sure to welcome Coach Andy back!

 

Register HERE for class

Wednesday

A)

Deadlifts

3 @ 80%

3 @ 85%

3+ @90%

B)

10 rounds for time

10 hand cleans (115/75)

10 ring dips

Thursday

A)

10 rounds.

Every 2 minutes:

3 muscle ups.

5 cleans 225/155.

7 burpees.

Body Burner

“Badger”

3 Rounds for Time:

30 Squat Cleans (95/65)

30 Pullups

Run 800m

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Photo: 9am team WOD complete. It was a doozy! #CrossFit #seattle

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Monday

A)

(Week 2 Wendler Cycle)

Back Squats

3 @ 80%

3 @ 85%

3+ @90%

B)

3 rounds:

400m run

15 push presses (95/65)

10 C2B pull ups

Tuesday

A)

Burgener Warm-up

15 mins of snatch drills

WOD:

5 squat snatches 95/65

12 box jump overs

5 rounds

Body Burner

WOD:

AMRAP 20:

2 Squat Cleans 185#/135#

4 Handstand Push-ups

8 Kettlebell Swings (70, 53#)

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