tag:blogger.com,1999:blog-64841454636460310432012-02-16T18:47:38.569-06:00<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.)Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.comBlogger5421100tag:blogger.com,1999:blog-6484145463646031043.post-4587005028613200562011-12-14T08:25:00.001-06:002011-12-14T08:26:34.704-06:005 rounds for time<br /><br />5 HSPU<br />10 pull-ups<br />15 SDHP (70/55)<br />20 Dubs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-458700502861320056?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-46955675372043015772011-07-15T11:46:00.004-05:002011-07-15T11:50:23.473-05:00Check out those incredible arms! a.k.a. crossfit porn...<br /><a href="http://2.bp.blogspot.com/--epc2f1cW9c/TiBvaAN3oCI/AAAAAAAAASo/dnkYoTXNzds/s1600/moriah%2Barms.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://2.bp.blogspot.com/--epc2f1cW9c/TiBvaAN3oCI/AAAAAAAAASo/dnkYoTXNzds/s400/moriah%2Barms.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5629622026738573346" /></a><br /><object width="320" height="266" class="BLOG_video_class" id="BLOG_video-7908807f1f16c705" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="movie" value="http://www.youtube.com/get_player"><param name="bgcolor" value="#FFFFFF"><param name="allowfullscreen" value="true"><param name="flashvars" value="flvurl=http://v14.nonxt8.googlevideo.com/videoplayback?id%3D7908807f1f16c705%26itag%3D5%26app%3Dblogger%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1331990216%26sparams%3Did,itag,ip,ipbits,expire%26signature%3D4EBEC6BE8DAEA652F668D53627F7D3395A28B21C.2625C57DA96F0D5EFA8D3CDF61B5AA4458AD7ACD%26key%3Dck1&amp;iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D7908807f1f16c705%26offsetms%3D5000%26itag%3Dw160%26sigh%3Deq5VmAfRotQ-7Aj6bKW0af985Bg&amp;autoplay=0&amp;ps=blogger"><embed src="http://www.youtube.com/get_player" type="application/x-shockwave-flash"width="320" height="266" bgcolor="#FFFFFF"flashvars="flvurl=http://v14.nonxt8.googlevideo.com/videoplayback?id%3D7908807f1f16c705%26itag%3D5%26app%3Dblogger%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1331990216%26sparams%3Did,itag,ip,ipbits,expire%26signature%3D4EBEC6BE8DAEA652F668D53627F7D3395A28B21C.2625C57DA96F0D5EFA8D3CDF61B5AA4458AD7ACD%26key%3Dck1&iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D7908807f1f16c705%26offsetms%3D5000%26itag%3Dw160%26sigh%3Deq5VmAfRotQ-7Aj6bKW0af985Bg&autoplay=0&ps=blogger"allowFullScreen="true" /></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4695567537204301577?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-56600497079670106382011-06-28T11:47:00.000-05:002011-06-28T11:48:23.963-05:00For time:<br />50 Box Jumps, 24 inch box<br />50 Jumping Pull ups<br />50 Kettlebell Swings, 25/35<br />Walking Lunges, 50 steps<br />50 Toes 2 Bar<br />50 Push Press, 45#/33# bar<br />50 RDL's 45#/33# bar (bar to shin)<br />50 Wall Balls<br />50 Burpees<br />50 Double Unders<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5660049707967010638?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com4tag:blogger.com,1999:blog-6484145463646031043.post-30940725045587780902011-06-21T09:49:00.001-05:002011-06-21T09:50:39.332-05:003 Rounds:<br /><br />50 Dubs<br />25 Double Wall Balls<br />25 Kettle Bell Swings 35/55<br /><br /><a href="http://3.bp.blogspot.com/-6DMuNUoYyno/TgCvr_npFEI/AAAAAAAAASg/NOjgZkbgz3o/s1600/dubs.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-6DMuNUoYyno/TgCvr_npFEI/AAAAAAAAASg/NOjgZkbgz3o/s320/dubs.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5620685505305318466" /></a><br /><br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3094072504558778090?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-62796730141334771062011-05-23T12:45:00.001-05:002011-05-23T12:47:03.532-05:005 Rounds<br />200 Meter Run<br />10 Deadlift 185/275<br />15 Push Press 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6279673014133477106?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-19998759116953020832011-05-10T10:47:00.002-05:002011-05-10T11:03:18.941-05:003 Rounds for Time:<br />400 Meter Run<br />20 DL 135/185<br />40 Walking Lunges<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1999875911695302083?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-78243741666939518352011-05-10T10:01:00.002-05:002011-05-10T10:03:36.042-05:00AMRAP 20 Minutes<br />5 CTB Pull Ups<br />10 Wall Balls<br />15 KBS 35/55<br /><br />This is how tough we are...<br /><br /><a href="http://3.bp.blogspot.com/-t2r16xwHrrU/TclTphDNxMI/AAAAAAAAASU/wlHaplSTUKc/s1600/cf%2Bhands.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-t2r16xwHrrU/TclTphDNxMI/AAAAAAAAASU/wlHaplSTUKc/s320/cf%2Bhands.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5605103183950890178" /></a><br /><br />Post rounds to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7824374166693951835?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-16848755083878816362011-05-05T12:53:00.000-05:002011-05-05T12:54:20.283-05:00100 Squats<br />90 Dubs/450 Singles<br />80 Pushups<br />70 Situps<br />60 Jumping Pullups<br />50 Thrusters (35/45)<br />40 Lunges<br />30 Box Jumps<br />20 DB Deadlifts (30/50)<br />10 HSPU/Strict Press (15)<br /><br />Compared times to 11.10.2009<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1684875508387881636?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-61800761906822203982011-04-25T10:50:00.001-05:002011-04-25T10:51:37.012-05:005 Rounds:<br />30 Dubs<br />20 KBS 35/55<br />20 Box Jumps<br />10 HSPU<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6180076190682220398?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-78118000820717449282011-04-19T14:42:00.005-05:002011-04-20T16:59:38.609-05:005 Rounds:<br /><br />5 Power Cleans 95/135<br />10 Front Squat 95/135<br />5 Push Jerk<br />20 Pull Ups<br />90 Second Rest in between rounds<br /><br /><br />This was Cheikh's idea of an "after workout endurance test". Obviously Lisa's center of gravity was a little thrown off being 4 1/2 months preggo. But Moriah, Becca, & Cheikh look fantastic!!!<br /><br /><br /><a href="http://4.bp.blogspot.com/-ezgjXW6Cz08/Ta7fixDUm2I/AAAAAAAAASM/5PcO_er85MI/s1600/chiek%2Bhandstand.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-ezgjXW6Cz08/Ta7fixDUm2I/AAAAAAAAASM/5PcO_er85MI/s320/chiek%2Bhandstand.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597657175243922274" /></a><br /><a href="http://4.bp.blogspot.com/-XNxRpDp24Iw/Ta7fidu-GNI/AAAAAAAAASE/w8JVi04IfZg/s1600/3%2Bhandstand.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-XNxRpDp24Iw/Ta7fidu-GNI/AAAAAAAAASE/w8JVi04IfZg/s320/3%2Bhandstand.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5597657170058287314" /></a><br /><br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7811800082071744928?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-5466620936487846622011-04-11T13:21:00.002-05:002011-04-12T10:22:09.469-05:004 RFT<br />• 400 Meter Run<br />• 15 Thrusters 65/95<br />• 15 Box Jumps<br /><br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-546662093648784662?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-19188190426687245442011-04-07T10:09:00.001-05:002011-04-07T10:11:14.284-05:005 rounds:<br />Run 200<br />10 Goblet Squats 35/55<br />15 Wall Balls<br />20 Push Ups (new crossfit standard)<br /><br />Post time to comments winers... :-)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1918819042668724544?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-4860034982132540202011-04-05T10:29:00.001-05:002011-04-05T10:29:55.955-05:003rds<br />800m<br />15 burpees<br />15 dips<br />15 push press<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-486003498213254020?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-91516970332313763642011-03-31T13:09:00.000-05:002011-03-31T13:10:05.160-05:00AMRAP 20 Minutes<br />5 Deadlifts 65/95<br />5 Power Clean 65/95<br />5 Thrusters 65/95<br />5 Back Squats <br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-9151697033231376364?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-10074845625216086942011-03-29T08:00:00.002-05:002011-03-29T08:00:56.350-05:0010 Rounds:<br />Run 200<br />10 Squat Jumps<br />10 Dips<br />10 Pull Ups<br />10 Push Ups<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1007484562521608694?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-90800287665252915272011-03-16T11:07:00.000-05:002011-03-16T11:08:21.563-05:005 Rounds:<br /><br />10 Back Squats (body weight)<br />10 Kettle Swings (75/55)<br /><br />Compare times to 8/13/2009<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-9080028766525291527?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-28124238430538589512011-03-15T11:31:00.000-05:002011-03-15T11:32:07.475-05:0020min AMRAP<br />15 Push Ups<br />12 Walking Lunges<br />9 Push Press 65/95<br />6 Hollow Rocks<br /><br />Post time to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2812423843053858951?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-47419663878482378382011-03-10T10:33:00.000-06:002011-03-10T10:34:22.487-06:0010,9,8,7,6,5,4,3,2,1<br /><br />Pull Ups<br />Lunges (each leg)<br />Gut Busters <br />Front Squat 95/135#<br />Burpees<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4741966387848237838?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-70874560985189324172011-03-09T09:50:00.001-06:002011-03-09T09:51:48.042-06:002 RFT<br /><br />53 Dubs<br />5 Ring Dips<br />53 Squats<br />3 HSPU<br />53 Sit Ups<br />5 Ring Dips<br />53 KBS's 35/55<br />3 HSPU<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7087456098518932417?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-64479606229087295792011-03-03T10:13:00.000-06:002011-03-03T10:14:48.643-06:00TABATA<br /><br />Push Ups<br />Hollow Rocks<br />Shoulder Press 45/65<br />Pull Ups<br /><br />*8 rounds each station, work 20 sec. rest 10 sec.<br />count Total reps<br /><br />Post rounds to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6447960622908729579?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-17629134993911372612011-03-02T10:27:00.000-06:002011-03-02T10:28:22.050-06:00The Nightmare<br />100 D/U<br />90 LUNGES<br />80 BOX JUMPS<br />70 SIT UPS<br />60 GOOD MORNINGS (35/45LB)<br />50 BURPEES<br />40 WALL BALLS (14/20LB)<br />30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)<br />20 Side V-ups (20 total)<br />10 HSPU<br /><br />CUT OFF TIME IS 30 MINUTES!<br /><br />COMPARE TIMES TO 3/3/2010<br /><br />POST TIME TO COMMENTS...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1762913499391137261?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-27737635148120405802011-03-01T09:32:00.000-06:002011-03-01T09:33:26.924-06:0020 min AMRAP<br />10 thrusters 65/95<br />10 KBS 35/55<br />10 KTE’s <br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2773763514812040580?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-51814952849051327612011-03-01T09:30:00.001-06:002011-03-01T09:32:30.407-06:00150 Goblet Squats 35/20<br />130 Jumping Pull Ups<br />110 Push Press 65/45<br />90 DB Deadlift 55/35<br />70 Burpees<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5181495284905132761?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-89658855023411703712011-02-23T11:17:00.001-06:002011-02-23T11:17:42.286-06:004 Rounds:<br /><br />Run 400<br />20 Pull Ups<br />15 SDLHP<br />10 HSPU<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8965885502341170371?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-34571572365172635862011-02-22T12:42:00.001-06:002011-02-22T12:42:58.203-06:003 Rounds:<br />15 Power Snatches 65/95<br />15 Ring Dips<br />15 KTE’s<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3457157236517263586?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-9196034701768853402011-02-21T10:08:00.001-06:002011-02-21T10:08:59.504-06:00Run 800<br />9 front squats<br />9 burpees<br />9 deadlifts<br /><br />Run 400<br />15 front squats<br />15 burpees<br />15 deadlifts<br /><br /><br />Run 200 <br />21 front squats<br />21 burpees<br />21 deadlifts<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-919603470176885340?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-43405957244576057422011-02-03T12:55:00.000-06:002011-02-03T12:56:22.227-06:00800M Run<br />10 Front Squat 95/135<br />10 HSPU<br />400M Run<br />10 Front Squat 95/135<br />20 Pushups<br />200M Run<br />10 Front Squat 95/135<br />30 Push Press 45/65<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4340595724457605742?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-88869461405961273742011-02-03T12:54:00.001-06:002011-02-03T12:55:25.712-06:00from 2/2/11<br /><br />Max out on following lifts:<br />Deadlift<br />Strict Shoulder Press<br />Back Squat<br /><br />Post max to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8886946140596127374?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-22494014292168155792011-02-02T11:26:00.001-06:002011-02-02T11:26:53.805-06:0021-18-15-12-9-6-3<br />Burpees<br />Pull-ups<br />GHSU<br />Walking lunges (per leg no weight)<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2249401429216815579?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-89588437214015066702011-01-31T10:14:00.001-06:002011-01-31T10:14:50.466-06:003 RFT<br />25 Cleans 65/95<br />25 Box Jumps<br />25 KB Swings 35/53<br />200M Run<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8958843721401506670?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-1411235584827976692011-01-28T11:15:00.001-06:002011-01-28T11:17:45.265-06:004 RFT<br />5 Pull ups<br />10 Deadlift 185/135<br />15 KTE<br />20 Overhead Walking Lunges 35/45<br />30 Dubs<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-141123558482797669?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-67316344572008316842011-01-27T13:01:00.000-06:002011-01-27T13:02:12.657-06:0020 Push Ups<br />Run 200m<br />20 Squats <br />Run 200m<br />20 Back extensions<br />Run 200m<br />20 Burpees<br />Run 200m<br />20 Gut busters<br />Run 200m<br />20 Box jumps (24″)<br />Run 200m<br />20 Walking Lunges (10 each leg)<br />Run 200m<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6731634457200831684?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-50932438938557214062011-01-26T11:06:00.002-06:002011-01-26T11:06:47.982-06:003 RFT<br />800M Run<br />15 Wall Balls 14/20<br />15 KTE's<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5093243893855721406?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-84241733721825111342011-01-25T12:57:00.000-06:002011-01-25T12:58:48.930-06:003 RFT<br />15 Power cleans 95/135<br />20 Kettle Bell Swings<br />20 Pull ups <br />30 Jumping split lunges (15 each leg)<br /><br />Post time to comments....<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8424173372182511134?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-52645315837450100082011-01-20T09:46:00.001-06:002011-01-20T09:46:37.597-06:004 Rounds of:<br />10 Wall Balls<br />10 weighted lunges 20/30 (each leg)<br />10 Sit Ups<br />10 Dips<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5264531583745010008?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-74135418591590211992011-01-19T12:50:00.001-06:002011-01-19T12:50:19.825-06:004 RFT<br />400m run<br />15Push Press (95/65)<br />15 Pull Ups<br />15 Hand Stand Push Ups<br />15 V-Ups<br /><br />post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7413541859159021199?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-33250960118982914172011-01-18T10:53:00.001-06:002011-01-18T10:53:31.240-06:0010-9-8-7-6-5-4-3-2-1 of<br />1.5 times body weight deadlift<br />Body Weight Bench<br />¾ Body Weight Hang Cleans<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3325096011898291417?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-65399261657224038492011-01-18T10:35:00.001-06:002011-01-18T10:52:56.230-06:00100 total <br />Burpee Clean & Press<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6539926165722403849?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-56790322946682610312011-01-14T12:21:00.000-06:002011-01-14T12:22:54.048-06:00100 reps total as a team of the following lifts:<br /> Shoulder press<br /> Air Squats<br /> Burpees<br /> Hollow rocks<br /> Kettle Bell Swings<br />Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)<br /><br /><br />Post team times to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5679032294668261031?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-18986698852186103742011-01-13T10:42:00.001-06:002011-01-13T10:42:21.453-06:0025 pull ups<br />50 deadlift 135/95<br />50 push ups<br />50 box jumps<br />50 dumbbell clean and press 30lbs guys<br />50 floor wipers<br />25 pull ups<br /><br />Post tiem to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1898669885218610374?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-28661084337365350412011-01-12T13:05:00.000-06:002011-01-12T13:06:36.433-06:0021-15-9-3<br />Wallballs<br />Weighted walking lunges 20/30<br />Burpees<br />Thrusters 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2866108433736535041?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-13119389490124027052011-01-10T15:17:00.001-06:002011-01-10T15:17:47.633-06:007 ROUNDS<br />7 Cleans 65/95<br />7 Burpees<br />7 Ring Dips<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1311938949012402705?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-29917734844154143702011-01-07T09:19:00.000-06:002011-01-07T09:20:29.630-06:003 RFT<br />15 SDLHP 65/95<br />10 1 Arm D.B. Snatches (10 each arm) 20/30<br />5 L pull-ups<br />5 HSPU <br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2991773484415414370?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-83744878052216579032011-01-06T12:29:00.001-06:002011-01-06T12:29:31.946-06:004 RFT<br />400M Run<br />15 Thrusters 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8374487805221657903?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-28394290657326970332011-01-05T12:21:00.000-06:002011-01-05T12:22:11.724-06:0010 HSPU<br />10, 9, 8.......3, 2, 1<br />Deadlifts 135/185<br />KB Swings 53/70<br />finish with<br />10 HSPU<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2839429065732697033?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-80310713767131082232011-01-04T10:39:00.000-06:002011-01-04T10:40:05.567-06:003 RFT<br />15 Wall Balls 14/20<br />20 Pushups<br />30 O/H Lunges 25/45<br />40 Situps<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8031071376713108223?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-48537205626972686192011-01-03T09:09:00.000-06:002011-01-03T09:10:28.256-06:005 Rounds:<br />Run 400<br />15 Pull Ups<br />15 KBS<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4853720562697268619?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-84231606588584481342010-12-29T10:47:00.000-06:002010-12-29T10:48:31.691-06:005 Rounds:<br />Run 400<br />15 pull ups<br />15 kettle bell swings<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8423160658858448134?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-45830758380523214652010-12-28T13:31:00.003-06:002010-12-28T13:32:17.486-06:0012 Squats<br />11 Sit Ups<br />10 Wall Balls<br />9 KB swings (55/35)<br />8 Burpees<br />7 Box Jumps<br />6 DL (95/65)<br />5 Hang Cleans (95/65)<br />4 Thrusters (95/65)<br />3 Racked Lunges (95/65)<br />2 Front Squats (95/65)<br />1 Mile Run<br /><br />compare times to 12/30/09<br /><br />Good luck!!!<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4583075838052321465?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-46033391509577053132010-12-22T10:09:00.001-06:002010-12-22T10:09:27.045-06:005 RFT<br />10 Power Cleans 95/135<br />15 Gut Busters<br />20 Box Jumps<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4603339150957705313?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-72656326670877402012010-12-21T10:55:00.001-06:002010-12-21T10:55:47.423-06:003 Rounds for Time:<br /><br />10 Front Squat 95/135#<br />15 Push Jerks 65/95#<br />20 DB Walking Lunges 20/30#<br /><br />Then basketball!!!<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7265632667087740201?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-31853774242280620872010-12-20T12:15:00.001-06:002010-12-20T12:15:39.699-06:0020 MIN AMRAP<br />5 CTB Pull ups<br />10 Ring dips<br />15 Power Snatch 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3185377424228062087?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-27899177730435854242010-12-13T11:06:00.000-06:002010-12-13T11:07:02.132-06:002 Rounds<br />25 SDLHP 65/95<br />50 Pushups<br />25 Thrusters 65/95<br />50 Box Jumps<br />25 Burpees<br />50 Dubs/250 Singles<br />400M Run<br /><br />post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2789917773043585424?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-33168926020201156222010-12-13T09:35:00.002-06:002010-12-13T09:36:42.252-06:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_d5BNKueQlc4/TQY9XZuN03I/AAAAAAAAARs/KiNYBBtGHQ8/s1600/76373_142894305760666_100001202933405_275017_739805_n.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_d5BNKueQlc4/TQY9XZuN03I/AAAAAAAAARs/KiNYBBtGHQ8/s320/76373_142894305760666_100001202933405_275017_739805_n.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5550191063031731058" /></a><br /><div style="text-align: center;">This is what crossfit can do for you!!!</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3316892602020115622?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-13051678097239481782010-12-08T10:24:00.001-06:002010-12-08T10:24:33.396-06:00400M Run<br /> then<br />10,9,8.....3, 2, 1<br />OHS 85/115<br />Chest To Bar Pullups(reg pullups=add 5 reps per round)<br /> Finish with<br />400M Run<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1305167809723948178?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-21838285381209552652010-12-07T10:29:00.001-06:002010-12-07T10:30:57.306-06:004 rounds for time of:<br />10 Hang Power Cleans, 110#/77#<br />50 dubs10 Thrusters, 110#/77#<br />10 KB Swings, 2/1.5 pood<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2183828538120955265?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-91764348273731636632010-12-06T10:10:00.000-06:002010-12-06T10:11:46.892-06:00Begin with(before u start):<br /> 25 Mule Kicks<br />And then…<br /> 7 Rounds of 7 reps<br /> Burpees<br /> Lunges(per leg)<br /> HSPU<br /> KB Sumo DL 53/70<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-9176434827373163663?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-6818307842345631412010-12-03T14:33:00.000-06:002010-12-03T14:34:06.706-06:0021-18-15-12-9-6-3<br />Deadlift 95/135<br />Hang Cleans 65/95<br />Run 200 each round<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-681830784234563141?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-48252930453864926462010-12-01T15:07:00.001-06:002010-12-02T12:37:27.726-06:005 Thrusters (135/95)<br />20 Burpees<br />5 Handstand Push Ups<br />30 GHD Sit Ups<br />5 Push Press (135/95)<br />20 Toes to Bar<br />20 Pull Ups<br />5 Thurusters (135/95)<br />60 Double Unders<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4825293045386492646?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-49599495715252592962010-11-22T09:59:00.000-06:002010-11-22T10:00:15.517-06:0020 Deadlifts (185/275lbs)<br />Run 400m<br />20 KB swings (1pood/2pood)<br />Run 400m<br />20 Overhead Squats (85/115lbs)<br />Run 400m<br />20 Burpees<br />Run 400m<br />20 Pullups (Chest to Bar)<br />Run 400m<br />20 Box jumps (20"/24")<br />Run 400m<br />20 DB Squat Cleans (30/45lbs each)<br />Run 400m<br /><br />Post times to comments<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4959949571525259296?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-83435214348703444292010-11-16T10:05:00.000-06:002010-11-16T10:06:02.233-06:0010-20-30-20-10<br />Hollow Rocks<br />K.B. Swings 35/53<br />SDLHP 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8343521434870344429?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-68392677687948691712010-11-15T11:53:00.001-06:002010-11-15T11:53:52.015-06:005 Rounds<br />15 Box Jumps<br />400M Run<br />15 Split Jerks 55/75<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6839267768794869171?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-46873343789364269982010-11-12T13:00:00.000-06:002010-11-12T13:01:29.467-06:003 Rounds<br />10 Wall Balls 14/20(10'ft target)<br />15 Deadlift 65/95<br />20 Pullups<br />25 Gut Busters<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4687334378936426998?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-60261436960046646252010-11-11T09:54:00.001-06:002010-11-11T09:54:59.927-06:0021-15-9-15-21<br />Burpee Box Jump<br />V-ups<br />OHS 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6026143696004664625?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-44787445139858598552010-11-09T10:36:00.001-06:002010-11-09T10:36:59.534-06:004 Rounds<br />5 HSPU<br />10 KB Swings 53/70<br />15 Burpees<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4478744513985859855?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-91073123223271591912010-11-08T10:43:00.000-06:002010-11-08T10:44:10.830-06:002 Rounds<br />400M Run<br />20 Pushups<br />20 1 arm db snatch(10 each)<br />400M Run<br />30 Situps<br />30 Air Squats<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-9107312322327159191?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-29926395595059413992010-11-05T08:56:00.002-05:002010-11-08T10:45:49.266-06:00<div><a href="http://roguefitnessfiles.blogspot.com/2010/02/wod_22.html">WOD</a><br />2 Rounds for Time:<br />25 Wall Balls 14/20<br />25 KB Swings 35/53<br />25 Pushups<br />25 Box Jumps<br />25 Thrusters 65/95<br />25 Dubs/25 Burpees<br />25 Lunges(per leg)<br /><img id="BLOGGER_PHOTO_ID_5537220996121659218" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_d5BNKueQlc4/TNgpKJSqh1I/AAAAAAAAARk/Ssb6dBNO63c/s320/kelley.jpg" border="0" /><br />Post time to comments...</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2992639559505941399?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-30704732251928297242010-11-04T09:52:00.002-05:002010-11-05T07:54:28.750-05:00<a href="http://3.bp.blogspot.com/_d5BNKueQlc4/TNP-PiDDSEI/AAAAAAAAARc/Ig7OO_ASy7o/s1600/leg+lift.jpg">4 Rounds: </a><br />10 Front Squat 95/135<br />15 Pull Ups<br />20 Leg Extensions<br /><br /><br /><div align="center">Becca working the core</div><div align="center"><img id="BLOGGER_PHOTO_ID_5536047909759567938" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_d5BNKueQlc4/TNP-PiDDSEI/AAAAAAAAARc/Ig7OO_ASy7o/s320/leg+lift.jpg" border="0" /> </div><div align="center"> </div><div align="center"> </div><div align="center">Way to get your chin above the bar Adam!<br /><a href="http://4.bp.blogspot.com/_d5BNKueQlc4/TNP-L7jLW-I/AAAAAAAAARU/cg9GS8RoDYE/s1600/pull+up.jpg"><img id="BLOGGER_PHOTO_ID_5536047847885724642" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_d5BNKueQlc4/TNP-L7jLW-I/AAAAAAAAARU/cg9GS8RoDYE/s320/pull+up.jpg" border="0" /></a><br />Post time to comments...<br /><div> </div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3070473225192829724?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-67709119621470551522010-11-03T10:55:00.000-05:002010-11-03T10:56:24.452-05:004 rounds<br />400m run<br />21 toes to bar<br />12 ring dips<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6770911962147055152?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-1979289437215431822010-11-02T11:43:00.001-05:002010-11-02T11:49:12.514-05:004 ROUNDS<br />15 SDLHP 55/75<br />15 BOX JUMPS<br />400M RUN<br />15+1 RENEGADE ROWS 20/30<br />15 MULE KICKS<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-197928943721543182?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-58043810678577579942010-11-01T11:20:00.001-05:002010-11-01T11:20:58.670-05:0021-15-9<br />Cleans (65/95)<br />KBS (35/55)<br />Burpees<br />Gut Busters<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5804381067857757994?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-47704406128403254112010-10-28T12:21:00.001-05:002010-10-28T12:21:36.683-05:00Run 800<br />21-15-9<br />Deadlift 95/135<br />Dips<br />Run800<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4770440612840325411?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-84529392993989680082010-10-27T09:47:00.001-05:002010-10-27T10:03:12.779-05:007 Rounds:<br />200M Run<br />5 HSPU<br />15 Back Squat (135/95)<br />20 Hollow Rocks<br /><br />Compare times to 1/28/10<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8452939299398968008?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-83042193935402339152010-10-26T10:51:00.000-05:002010-10-26T10:52:21.465-05:00Fight Gone Bad<br /><br />3 Rounds/1 min each station/Rest 1 min<br /><br />KBS 20/40 lbs<br />Sit Ups<br />Jumping Pull Ups<br />Push Press (65/45# Max Reps)<br />Lunges (Max Reps)<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8304219393540233915?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-74991930226642119532010-10-21T12:07:00.001-05:002010-10-21T12:09:59.734-05:00<span style="font-family:arial;">100 Squats<br />90 D/U or 450 singles<br />80 Pushups<br />70 Hollow Rocks<br />60 Jumping Pullups<br />50 Thrusters 35/45#<br />40 Box Jumps<br />30 Deadlifts 95/135#<br />20 Burpees<br />10 HSPU<br /><br />compare times to 5/20/10, 11/10/09, or 2/18/09</span><br /><span style="font-family:Arial;"></span><br /><span style="font-family:Arial;">Post time to comments....</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7499193022664211953?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-77590701447487683842010-10-20T11:29:00.001-05:002010-10-20T11:29:52.252-05:004 Rounds<br />20 KB Swings 35/53<br />30 Walking Lunges<br />15 Push Jerks 65/95<br />Run 400<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7759070144748768384?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-42721618727840341112010-10-19T09:35:00.002-05:002010-10-20T14:11:16.981-05:0010 Rounds:<br />10 Goblet Squats (25/40)<br />5 Burpees<br />10 Spiderman Push Ups<br />200 M Run<br /><br />Compare times to 11/9/09<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4272161872784034111?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-70761798466679900872010-10-18T10:11:00.001-05:002010-10-19T09:36:48.314-05:003 Rounds<br />10 Front Squat 65/95<br />30 Dubs<br />10 Pullups<br />30 Situps<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7076179846667990087?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-73791720018997148112010-10-15T11:18:00.001-05:002010-10-15T11:19:32.554-05:004 Rounds<br />400M Run<br />15 Power Snatch 65/95<br />15 Box Jumps<br /><br />Post time to comments...<br /><br />Go Huskers! Longhorns DOWN!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7379172001899714811?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-4367132621093314772010-10-13T12:47:00.001-05:002010-10-13T12:47:58.951-05:005 Rounds for Time<br />10 Front Squats 95/135<br />5 HSPU<br />10 Burpee Pullups<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-436713262109331477?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-48137048404669498182010-10-12T09:10:00.000-05:002010-10-12T09:11:49.288-05:00For time:<br />25 Walking lunge steps<br />20 Pull-ups<br />50 Box jumps, 20 inch box<br />20 Double-unders25 Ring dips<br />20 Knees to elbows<br />30 Kettlebell swings, 35/55<br />30 Sit-ups<br />20 Hang squat cleans, 20/35 pound dumbells<br />25 Hip Extensions (gut buster machine)<br />30 Wall ball shots<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4813704840466949818?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-35568384776177341052010-10-11T10:01:00.001-05:002010-10-11T10:01:57.399-05:00AMRAP in 15 minutes:<br />3 Power Cleans &amp; Jerk 95/135<br />6 Ring Dips<br />9 KB Swings 50/70<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3556838477617734105?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-56909912745327460452010-10-07T10:00:00.000-05:002010-10-07T10:01:40.557-05:005 Rounds:<br />20 push press 65/95<br />15 wall balls<br />10 gut busters<br />Run 200<br /><br />Compare times to 2/9/2010<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5690991274532746045?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-67858182410871974902010-10-06T10:19:00.001-05:002010-10-06T10:19:58.917-05:003 Rounds:<br />10 CTB Pullups<br />15 Box Jumps 20/24<br />20 Dubs/100 Singles<br />25 Pushups<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6785818241087197490?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com4tag:blogger.com,1999:blog-6484145463646031043.post-87912130299835708002010-10-04T10:24:00.001-05:002010-10-04T10:24:29.417-05:007 Rounds:<br />7 1 arm DB Snatch(per side) 20/30<br />7 Burpees<br />7 Thrusters 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8791213029983570800?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com5tag:blogger.com,1999:blog-6484145463646031043.post-35438907662707480632010-10-01T09:09:00.001-05:002010-10-01T09:09:37.630-05:0025-20-15:<br />Front Squat (65/95)<br />Push Jerk (65/95)<br />Gut Busters<br />100m-200m-400m<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-3543890766270748063?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-20615405140594669972010-09-30T10:59:00.000-05:002010-09-30T11:00:11.000-05:005 rounds:<br /><br />40 Double Unders<br />30 Sit Ups<br />15 Deadlift 95/135<br />10 Pull Ups<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-2061540514059466997?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2tag:blogger.com,1999:blog-6484145463646031043.post-6905850747311617212010-09-29T11:30:00.000-05:002010-09-29T11:56:19.374-05:003 Rounds:<br /><br />800M Run<br />20 KBS 35/55<br />15 Hang Power Snatch 55/75<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-690585074731161721?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-64338844767966502972010-09-28T10:46:00.001-05:002010-09-28T10:48:03.545-05:00Three rounds of:<br />Wall-ball, 20 pound ball, 10 ft target (Reps)<br />Sumo deadlift high-pull, 75/55 pounds (Reps)<br />Box Jump, 20" box (Reps)<br />Push-press, 75/55 pounds (Reps)<br />Mountain Climbers (Reps)<br /><br />Do as many reps as possible at each station for one minute before moving on to the next. No resting in between stations. There is one minute of rest in between each round. (so 5 minutes of work, 1 minute rest, 5 on 1 off, 5 on then done) Each rep is a point. Keep track of total number of reps each round.<br /><br /><br />Post reps to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-6433884476796650297?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-8051925860110366772010-09-27T10:30:00.000-05:002010-09-27T10:31:13.464-05:0021-15-9-6-3<br />Lunges(each leg)<br />Burpees<br />Toe to Bar<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-805192586011036677?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-43664881352813288382010-09-22T09:23:00.000-05:002010-09-22T09:25:09.544-05:00<span class="Apple-style-span" style="font-family: 'Trebuchet MS', Verdana, sans-serif; font-size: medium; line-height: 24px; "><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; ">3 ROUNDS:</p><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; ">15 D/L 135/185LB</p><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; ">20 WALL BALLS</p><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; ">30 WALKING LUNGES 20/35LB (TOTAL)</p><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; ">50 YARDS BEAR CRAWL</p><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; ">80 YARDS FARMER WALK 53/70LB</p><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; "><br /></p><p style="text-align: left;margin-top: 10px; margin-bottom: 10px; ">Post time to commets...</p></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4366488135281328838?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-4007373032470299262010-09-22T09:21:00.001-05:002010-09-22T09:23:07.237-05:00Run 400<div>then 10 rounds of:</div><div>7 heavy squats (bodyweight if possible)</div><div>15 sit ups</div><div>finish with 400m run</div><div><br /></div><div>Post time to comments...</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-400737303247029926?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-77254005895078578162010-09-20T09:52:00.001-05:002010-09-22T09:50:02.477-05:0015-12-9<br />Run 400<br />Thrusters 135/95<br />Strict Pull-ups 45/25<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7725400589507857816?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-45560038224677339552010-09-17T08:05:00.001-05:002010-09-17T08:06:41.734-05:00Run 400<br /> -then<br />3 Rounds:<br />5 DL (135/185)<br />10 HSPU<br />15 Gut busters (with ball)<br /> -then<br />Run 400<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4556003822467733955?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-75685248927815152762010-09-16T08:24:00.001-05:002010-09-16T08:24:47.533-05:004 Rounds:<br /><br />800M Run<br />25 OHS 55/75<br /><br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7568524892781515276?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com3tag:blogger.com,1999:blog-6484145463646031043.post-16459362379059056402010-09-15T09:31:00.000-05:002010-09-15T09:32:31.412-05:00-WOD 1<br />-3 Rounds:<br />10 Kettle Bell Swings (35/55)<br />15 Front Squats (65/95)<br />20 Pull Ups<br /><br />-WOD 2<br />-3 Rounds:<br />30 Hollow Rocks<br />2 Suicide Run on bball court<br />50 Double Unders<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-1645936237905905640?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-71086396875544885882010-09-13T12:51:00.002-05:002010-09-14T08:28:52.572-05:00<a href="http://2.bp.blogspot.com/_d5BNKueQlc4/TI94HaFj5FI/AAAAAAAAARM/ad-x-nghE00/s1600/moriah+dips.jpg">5rds: </a><br />5 snatch from the floor (135#)<br />10 Burpees<br />15 Dips<br /><br /><br /><br /><div align="center">Moriah takin a dip...</div><img id="BLOGGER_PHOTO_ID_5516760137209209938" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_d5BNKueQlc4/TI94HaFj5FI/AAAAAAAAARM/ad-x-nghE00/s320/moriah+dips.jpg" border="0" /><br /><div align="center"><br />Lisa showing horrible snatch form...<br /></div><div align="center"><a href="http://1.bp.blogspot.com/_d5BNKueQlc4/TI90D82oiKI/AAAAAAAAAQ8/-DDcOPAy4aw/s1600/lisa+snatch.jpg"><img id="BLOGGER_PHOTO_ID_5516755679775852706" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_d5BNKueQlc4/TI90D82oiKI/AAAAAAAAAQ8/-DDcOPAy4aw/s320/lisa+snatch.jpg" border="0" /></a><br /><br />but decent range on dips...<br /><div><a href="http://3.bp.blogspot.com/_d5BNKueQlc4/TI90DOZdmKI/AAAAAAAAAQ0/Zo7J5kag0kw/s1600/lisa+dip.jpg"><img id="BLOGGER_PHOTO_ID_5516755667305470114" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_d5BNKueQlc4/TI90DOZdmKI/AAAAAAAAAQ0/Zo7J5kag0kw/s320/lisa+dip.jpg" border="0" /></a><br /><br /><br />and burpees are her nemesis....<br /><div><a href="http://2.bp.blogspot.com/_d5BNKueQlc4/TI90CpoGR1I/AAAAAAAAAQs/ZJ-fIHxAG2s/s1600/lisa+burpee.jpg"><img id="BLOGGER_PHOTO_ID_5516755657434744658" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_d5BNKueQlc4/TI90CpoGR1I/AAAAAAAAAQs/ZJ-fIHxAG2s/s320/lisa+burpee.jpg" border="0" /></a><br /><br /><br /><br />It's a bird...it's a plane....it's Becca!<br /><div align="left"><a href="http://2.bp.blogspot.com/_d5BNKueQlc4/TI90CJCkm0I/AAAAAAAAAQk/eH5Adx0Ebbc/s1600/becca+dips.jpg"><img id="BLOGGER_PHOTO_ID_5516755648687414082" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_d5BNKueQlc4/TI90CJCkm0I/AAAAAAAAAQk/eH5Adx0Ebbc/s320/becca+dips.jpg" border="0" /></a> Post time to comments...</div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-7108639687554488588?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com4tag:blogger.com,1999:blog-6484145463646031043.post-44263190309326925772010-09-10T08:46:00.001-05:002010-09-10T09:01:15.481-05:003 Rounds:<br /><br />50 Dubs/25 Mule Kicks<br />40 Box Jumps<br />30 Gut Busters (without ball)<br />10 SDLHP 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-4426319030932692577?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com0tag:blogger.com,1999:blog-6484145463646031043.post-59509345284503356942010-09-09T09:59:00.000-05:002010-09-09T10:00:56.770-05:00WOD:-<br />4 Rounds:<br />- 20 Push-ups<br />- 20 Air Squats<br />- Run 200 meters<br /><br />- 3 Rounds:<br />- 15 Push Press 65/95<br />- 15 Sit-ups<br /><br />- Run 200 meters<br /><br />- 2 Rounds:<br />- 10 Front Squat, 65/95 lbs<br />- 10 Lunges (total)<br /><br />- Run 400 meters<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-5950934528450335694?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com1tag:blogger.com,1999:blog-6484145463646031043.post-87733728782237036412010-09-08T11:04:00.000-05:002010-09-08T11:05:29.472-05:004 Rounds:<br /><br />400M Run<br />24 K.B. Swings 35/53<br />18 Pullups<br />12 Thrusters 65/95<br /><br />Post time to comments...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6484145463646031043-8773372878223703641?l=roguefitnessfiles.blogspot.com' alt='' /></div>Roguehttp://www.blogger.com/profile/13240707559860968526noreply@blogger.com2