tag:blogger.com,1999:blog-64841454636460310432024-03-19T06:40:18.925-05:00The Rogue Fitness Files<b>Rogue</b> <i>adj</i>: no longer obedient, belonging, or accepted and hence not controllable or answerable; deviating, renegade<br><br>(Disclaimer: We are not an official affiliate of CrossFit. The purpose of this blog is for tracking our own progress in our CrossFit-inspired workouts, and to encourage open dialogue among those involved in the CrossFit culture.)welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.comBlogger570125tag:blogger.com,1999:blog-6484145463646031043.post-91939046773488432732013-05-29T10:11:00.002-05:002013-05-31T10:11:47.773-05:00Put on your runnin' shoes<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: #1f497d;"><span style="font-family: Calibri;">1 mile buy-in</span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: #1f497d;"><span style="font-family: Calibri;">4 Rounds for Time:</span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: #1f497d;"><span style="font-family: Calibri;">10-Front Squats (155/105)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: #1f497d;"><span style="font-family: Calibri;">10-GHD Situps<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: #1f497d;"><span style="font-family: Calibri;">10-Burpees<o:p></o:p></span></span></div>
<br />
Post time and any scaled weight to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-63964188742729119262013-05-28T09:18:00.003-05:002013-05-28T09:18:24.900-05:00This May Hurt<strong>Buy In: 50 Dubs(100 Jumping Jack if shortage of jump ropes)</strong><br />
<strong></strong><br />
<strong>4 rounds:</strong><br />
<strong>15 Burpees</strong><br />
<strong>10 Thrusters 95/135</strong><br />
<strong>40yd Bear Crawl(20up/20bk)</strong><br />
<strong>15 Box Jumps</strong><br />
<strong>10 Power Cleans 95/135</strong><br />
<strong></strong><br />
<strong>Buy Out: 50 Dubs(100 Jumping Jack if shortage of jump ropes)</strong>welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-65879714935047326462013-05-23T13:51:00.001-05:002013-05-23T13:51:06.965-05:00Eight<strong>8 rounds for time:</strong><br />
<strong></strong><br />
<strong>200M Run</strong><br />
<strong>10 Hand Release Pushups</strong><br />
<strong>10 Wall Balls 14/20</strong><br />
<strong>10 Sumo Deadlifts 65/95</strong><br />
<strong></strong><br />
<strong>Post times to comments!</strong>welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-63742121351262497952013-05-21T16:17:00.002-05:002013-05-21T16:17:59.504-05:00Run run run3 rounds for time:<br />
<br />
800m Run<br />
6 TGU 25/35<br />
12 Hang squat clean 65/95<br />
24 Toes to Bar<br />
<br />
Post times and scaled weights to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-64018911776391287872013-05-20T10:59:00.003-05:002013-05-20T10:59:47.717-05:00Monday Monday<strong>21-15-9-15-21</strong><br />
<strong></strong><br />
<strong>Deadlifts 125/185</strong><br />
<strong>Box Jumps 20/24"</strong><br />
<strong>Ab Mat Situps</strong><br />
<strong></strong><br />
<strong>Post time and any scaled weight on the comments!</strong>welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-66002649142552899192013-05-09T11:47:00.001-05:002013-05-09T11:47:48.955-05:00Beast4 rounds for time:<br />
<br />
400m Run<br />
10 Hang Power Clean 105/155<br />
15 Burpees<br />
20 Box Jumps 20/24"<br />
<br />
Post times to commentswelcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-78288861317220611342013-05-07T10:06:00.001-05:002013-05-07T10:06:23.677-05:00Ladder10-8-6-4-2-4-6-8-10<br />
<br />
Barbell Lunges (each) 65/95<br />
WTF's<br />
DB Squat Cleans 20/30<br />
<br />
Post times to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-39029713718689445952013-05-07T10:04:00.001-05:002013-05-07T10:04:12.258-05:00Monday Monday5 Rounds for Time:<br />
<br />
200m Run<br />
15 Wall Balls 16/20<br />
15 Pull-Ups<br />
15 Hollow Rocks<br />
<br />
Post times to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-15355665294850712852013-04-30T12:59:00.002-05:002013-04-30T12:59:51.433-05:00Bear Grylls5 Bear complex 65/95<br />
15 Burpees<br />
5 Muscle ups (sub 10 pull-ups + 10 dips)<br />
<br />
<span style="background-color: rgba(255, 255, 255, 0);">5 Bear complex 65/95</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">15 Burpees</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">15 CTB pull-ups </span><br />
<br />
<span style="background-color: rgba(255, 255, 255, 0);">5 Bear complex 65/95</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">15 Burpees</span><br />
20 pull-ups<br />
<br />
Post time to comments<br />
<br />
welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-20012254122561351022013-04-30T09:58:00.000-05:002013-04-30T09:58:09.961-05:00Newbies!20 minute AMRAP:<br />
<br />
10 power snatches 65/95<br />
10 box jumps<br />
10 deadlifts 65/95<br />
10 hand release push-ups<br />
<br />
Post number of rounds completed!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-53331551154209355112013-04-23T10:04:00.000-05:002013-04-23T10:04:51.681-05:00Plan B5 Rounds for Time:<br />
<br />
15 Wall balls 14/20<br />
10 Hang squat cleans 95/135<br />
5 Bar muscle ups (sub 10 pull-ups and 10 dips)<br />
<br />
Post times to commentswelcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-21105053387891948962013-04-23T07:08:00.000-05:002013-04-23T07:08:46.784-05:00Chad's fave!Chad says this is his favorite CrossFit WOD so far!!<br />
<br />
25 minute AMRAP:<br />
5 OHS (95/135)<br />
15 Hand release push-ups<br />
10 box jumps (20/24")<br />
<br />
Post number of rounds completed to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-46628026260912297192013-04-19T08:16:00.001-05:002013-04-19T08:16:58.550-05:00BW4 rounds for time:<br />
<br />
5 Dips<br />
10 Over the Box Jumps<br />
15 Push-ups<br />
20 V-ups<br />
25 Squat Jumps<br />
<br />
Post times to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-76231771467627836282013-04-12T14:53:00.000-05:002013-04-12T14:53:01.481-05:00Feel the Burn!!One time through the following, with one rope climb after each set of 45...<br />
<br />
45 Push ups<br />
45 Pull ups<br />
45 Sit ups<br />
45 Burpees<br />
45 Air squats<br />
45 Lunges<br />
45 KB Swings (35/55)<br />
45 Renegade rows per arm (20/30)<br />
45 DB Push press<br />
400m Run<br />
End with a rope climb<br />
<br />
Post times to comments!<br />
<span id="goog_1269280627"></span><span id="goog_1269280628"></span><br />welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-12809325030331107102013-04-11T13:34:00.001-05:002013-04-11T13:34:09.627-05:00Heavy Front Squats Ahead!!400 m Run<br />
20 Front Squats (145/205)<br />
30 Box Jumps (20/24")<br />
40 KB Swings (1 pood/1.5 pood)<br />
50 Wall Balls (16/20)<br />
400m Run<br />
<br />
Post times to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-71592061982550782622013-04-11T11:04:00.000-05:002013-04-11T11:04:17.236-05:00Wednesday WOD21-15-9<br />
<br />
Row 200m<br />
Wall Ball 2-fer-1's (14/20)<br />
Deadlift (155/225)<br />
Pull-ups<br />
<br />
Post times to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-91797790903890312822013-04-09T18:53:00.003-05:002013-04-09T18:53:48.411-05:00So Hardcore<br />
<div style="border: 0px solid rgb(230, 230, 230); margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5 RFT</strong></div>
<div style="border: 0px solid rgb(230, 230, 230); margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">200m Run</strong></div>
<div style="border: 0px solid rgb(230, 230, 230); margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10 Power Snatches 95/135</strong></div>
<div style="border: 0px solid rgb(230, 230, 230); margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15 Box Jumps</strong></div>
<div style="border: 0px solid rgb(230, 230, 230); margin-bottom: 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<b>Post times to comments</b></div>
welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-38558859792708831552013-04-08T09:46:00.001-05:002013-04-08T09:50:22.674-05:00Machine<br />
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0);">30 Burpees</span></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15 Cleans 155/105</strong></h3>
<div class="desciption" style="border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">24 Burpees</strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12 Cleans </strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">18 Burpees</strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9 Cleans</strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12 Burpees</strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6 Cleans</strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6 Burpees</strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<strong style="background-color: rgba(255, 255, 255, 0); border: 0px solid rgb(230, 230, 230); margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3 Cleans</strong></h3>
<h3 style="border: 0px solid rgb(230, 230, 230); font-weight: normal; margin: 0px 0px 22px; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-size: small;"><span style="background-color: rgba(255, 255, 255, 0);"><br /></span></span></h3>
<div>
<span style="font-size: small;"><span style="background-color: rgba(255, 255, 255, 0);">Post times to comments!</span></span></div>
</div>
welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-77691219693672028522013-04-05T14:00:00.000-05:002013-04-05T14:02:25.783-05:00I whip my hair back and forth... I whip my hair back and forthIt's all about the hair!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQp61RQNSpNkw0GuYmaf34jPdNYkkQvxX24xeDAgSZNaTTzNJd3NWvyU8MCLxGyZ9246ehCaQjrO0RDz7bsoEFOGwI_-GwDkTCCF2o3VjW7JALXdjW7xOxucRZIAUHSLgKbMrNtISJFnQ/s1600/photo.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQp61RQNSpNkw0GuYmaf34jPdNYkkQvxX24xeDAgSZNaTTzNJd3NWvyU8MCLxGyZ9246ehCaQjrO0RDz7bsoEFOGwI_-GwDkTCCF2o3VjW7JALXdjW7xOxucRZIAUHSLgKbMrNtISJFnQ/s320/photo.JPG" /></a>welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-28749159891219076012013-04-05T09:22:00.003-05:002013-04-05T09:22:33.448-05:00Heavy Deadlifts Oh Yeah!!5 Rounds for Time: <br/><br/>
12 Bar Facing Burpees<br/>
9 Handstand Pushups<br/>
6 Deadlift (275/165)<br/>
<br/>
Post time to comments!<br/>welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com7tag:blogger.com,1999:blog-6484145463646031043.post-68222902392809584532013-04-04T10:31:00.001-05:002013-04-04T21:32:02.168-05:003-2-1-GOBuy-in: 400m Run<br/><br/>
With a 115/75 pound bar:<br/>
10 Shoulder press<br/>
15 Overhead squat<br/>
20 Push press<br/>
25 Front squat<br/>
30 Push jerk<br/>
35 Back squat<br/>
<br/><br/>
Buy-out: 400m Run<br/><br/>
Post time to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-15761378072167923082013-04-03T10:25:00.003-05:002013-04-04T21:32:23.831-05:00In & Out4 Rounds of:<br/><br/>
10-Squat Snatch (95/65)<br/>
10-Box Jumps (30/24″)<br/>
10-Toes 2 Bar<br/>
<br/><br/>
Post times to comments.welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-83184526784784076402013-04-02T10:30:00.002-05:002013-04-04T21:32:53.031-05:0013.47 minute AMRAP of:<br/><br/>
3 Clean and jerk (135/95)<br/>
3 Toes-to-bar<br/>
6 Clean and jerk<br/>
6 Toes-to-bar<br/>
9 Clean and jerk<br/>
9 Toes-to-bar<br/>
12 Clean and jerk<br/>
12 Toes-to-bar<br/>
15 Clean and jerk<br/>
15 Toes-to-bar<br/>
18 Clean and jerk<br/>
18 Toes-to-bar...<br/>
<br/><br/>
Post number of reps to comments. Toes must both touch bar at the same time to count the rep.welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-35772142069452868362013-04-01T16:42:00.001-05:002013-04-04T21:33:14.035-05:00Dousy5 rounds for time:<br/><br/>
400m Run<br/>
3 Power clean (140/205)<br/>
6 OHS (95/135)<br/>
9 Burpee pullups<br/>
<br/>
Post time to comments!welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com6tag:blogger.com,1999:blog-6484145463646031043.post-5668799559876865252013-03-29T09:50:00.000-05:002013-04-04T21:33:34.824-05:00TGIF4 RFT:<br/><br/>
8 D/L 155/225<br/>
50 Dubs or attempts (200 Singles)<br/>
20 Hand Release Pushups<br/>
200m Run<br/>
Post time to comments!<br/>welcometothegunshowhttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1