Iron Man

Happy 1-year Anniversary of the Rogue Fitness Files!!

5 Rounds :

400m Run
30 Thrusters (45/65)

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amrap'in

AMRAP 20 min:

5 overhead squats
5 gut busters
5 cleans
Run 1 lap

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Upper Deck

7 rounds of 7:

Bench Press
Med Ball Push Ups
Handstand Push Ups
200m Run

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Laura

4 rounds:

200m Run
20 Wall Balls
40yd Overhead Lunges (25/45)
50 Double Unders (250 singles)
15 KB SDHP(53/70)
10 Knees to Elbows

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High Five

5 rounds:

5 BW Squat
10 Pull Ups
15 BW Deadlift
20 Push Ups
25 Sit Ups

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Dan

800M Run

21-15-9
Burpees
Swings (35/53)
Push Jerks (65/95)

800M Run

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Ladies WOD

21-15-9:

KB Swings
Walking Lunges
Gut Busters
200 m Run

Hardcore

3 Rounds:

1 minute work/30 second rest:
KB Swings
Burpees
Box Jumps
Push Press
Mt. Climbers

Post total number of reps

Johnny Rocket

400M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
800M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
400M Run
Post time to comments!

Turkish WOD

Run 400

5 rounds:
10 turkish get ups (5 each arm)
10 pull-ups
10 thrusters (65/95)

Run 400

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Countdown

10-9-8-7------1

Hang Clean and Jerk
200m Run

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Pain Train

20 minutes AMRAP:

5 Deadlifts (100/155)
10 KB Swings (35/53)
15 Box Jumps

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Zoning

1 round:

800M Run
30 Pushups
25 Pullups
15 SDLHP
10 Burpees
400M Run
10 Pushups
15 Pullups
25 SDLHP
30 Burpees
800M Run

This is going to be brutal!!

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BACK TO THE FIELD HOUSE!!

5 rounds of:

10 back squat
10 burpees
10 gut busters

We did this one on 8.8.08 and 10.10.08 if you want to compare.

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20's

4 rounds:

400mRun
20 KB Swings
20 V-Ups
20 Box Jumps
20 Push Ups

5.26.2009
Crazy 8's

8 Rounds:

8 Pullups
8 Box Jumps
8 Burpees
8 Dips
8 Pushups
8 Lunges(alt-in place)
8 Dubs
8 Wall Balls

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Gina

4 rounds:

400m Run
7 Overhead Squats
7 Front Squats
7 Back Squats
(95/65 for all squats)

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Rocky Mountain 2

3 rounds for time:

8 Dead-lifts (300#/195#)
400 meter run

Go get 'em!!

Countdown

For time:

(115#/85#)

10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press

Rocky Mountain Qualifier

3 rounds for time of:

10 Chest to Bar Pull-ups (or 20 regular)
10 Front Squats (165#/95#)
10 Burpees

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The Smoker

4 Rounds for Time:

21 Thrusters (65/95)
21 SDLHP (65/95)
21 Jumping PullUps
400M Run

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Fight Gone Bad

5 rounds of 5 min:

Movements TBA!

Expedia

21, 18, 15..........3

Overhead Squats (65/95)
Pullups
Box Jumps
Pushups
Odd=200M Run
Even=400M Run

Max Muscle

5 rounds:

5 muscle ups
10 squat snatches 95 lbs
15 MMA knees
Run 3 laps

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8 Ball

8 Rounds:

8 Deadlifts (135/215)
8 KTE's
8 Squat Jumps
8 HSPU
200 m Run

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Timed Chipper

1 round:

800 m Run
25 OHS (95/135)
100m Run (2 laps)
50 KB Swings
100m Run (2 laps)
25 Burpess
200m Run (3 laps)

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Modified Angie

100 of each:

Pull Ups
Double Unders
Hollow Rocks
Ring Dips

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Blaster

4 Rounds:

400M Run
20 Thrusters (65/95)
30 Push Ups
40 Alternating Lunges

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Killer

800m Run

21-15-9:
Cleans (95)
Burpees

800 m Run

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Butt Blaster

10 rounds of 10:

Split Jumps
Overhead Walking Lunge (45/35)
Burpees

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Butt Blaster

Split jumps, overhead walking lunge, and burpee

DT

Five rounds for time of:

12 Deadlift (155/95)
9 Hang power clean (155/95)
6 Push Jerk (155/95)

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4.14.2009

Dodgeball

30 min of dodgeball

First 15min: Must complete 1 round of Cindy to get back in
Second 15min: Must complete 5 burpees to get back in

WOD

4 Rounds:

400M Run (5 laps)
10 KettleBells/Truck Drivers
20 Push Press
30 Hollow Rocks
40 Squats Jumps

Tabata Heavy

In teams of 2:

16 rounds (2 tabatas):
225lb deadlift
135 lb jerk

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Return of Metcon

5 rounds:

Run 400
30 thrusters empty bar
30 box jumps

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Sun Up

5 rounds:

10 Sunrise push-ups
15 Push Press
20 Jumping air squats
Run down and back X2

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Fatigue

20-18-16-12:

Deadlift (105/135)
Knees to Elbows
KB Swings/Truck Drivers (35/45)
Jumping PullUps
Run 2 laps each round

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Going Heavy

21-15-9:

Heavy Cleans
Walking overhead lunge (21-15-9 each leg)
Run 5 laps after each round
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Fight Gone Bad

Five 5-minute rounds
1 minute per movement:

Overhead squats (45#)
Thrusters (45#)
Box jumps
Push ups
Sit ups

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Never-Ending Story

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

Ring Dips
Pullups
Truck drivers (45#)

Run 2 laps on evens
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Flash

4 rounds:

15 Squat Clean & Jerk (65/95)
A-Up (down & back)
50 Double Unders (or 200 regular)

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Blast

21-18-15-12-9:

Burpees
Hang Clean (65/95)
Hollow Rocks
400m Run (5 laps)

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3.26.2009

Tough Guy

7 rounds:

5 HSPU
10 Deadlift
20 pushups
Run 2 laps

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Over & Up

30-20-10:

Overhead Squat (95/65)
V-ups
Pull-ups
Broad Jump to end of court and back each round

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Thrubbin'

One Round:

400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run

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FRIDAY!

7 rounds of 7:

SDHP (95/65)
Overhead Walking Lunges (each leg)
KTE
Run 3 laps

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Just Do It

4 rounds:

20 Jumping Pull Ups
15 Back Squats (135/95)
10 HSPU
Run 400 (5 laps)

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Matt's injury from 3.5.09:

OUCH!

Being hardcore and finishing the WOD!

WOD of Death

1 lap around BT lake
100 Burpees
1 lap around BT lake

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The Nut

4 Rounds:

15/15 Squat Snatch 20/30lbs
30 Hollow Rocks
15 Pullups
30 Truck Drivers 35/45lbs

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All Out

10 rounds for time:

10 Deadlifts 115/135lbs
10 Pushups
10 KTE's
20 Dubs

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Friday Fatigue

21-15-9:

Front Squat (65#/95#)
Kettlebells (35#)/Truck Drivers (45#)
Push Press (same bar as thrusters)
Burpees
Run 5 laps

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Wipe Out

5 rounds:

5 muscle ups (20 dips 20 pullups)
10 overhead squats 95 pounds
20 floor wipers with overhead squat weight


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Ups

7 rounds:

A-up down & back in gym
7 V-ups
7 HSPU
30 Dubs (120 regular)

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3.9.2009

Experimenting

7 rounds:

7 Thrusters (65/95)
7 Truck Drivers (35/45)
7 Pull Ups
2x run around gym

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Outside!

4 rounds of:

1 lap around the field house (about 800m)
10 burpees
15 pushups
25 air squats
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We need weights!

7 rounds:

10 knees to elbows
20 walking lunges
30 double unders (120 singles)
2 laps around gym

AMRAP

AMRAP 20:

5 pull-ups
5 burpees
Sprint down and back in the gym.

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MUSCLES!

5 rounds:

5 muscle ups (20 jumping pull-ups 20 dips)
10 HSPU
20 V-Ups
30 lunges

Leg Killer

7 rounds:

1 suicide run
15 jumping air squats
15 push-ups

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Burn It Up

5 rounds of the following:

400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track!!

Compare times to 8.7.08 and 7.18.08

Tens

10 rounds of:

10 Pull Ups
10 Burpees
Sprint down/back, down/back in gym

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Oly Day

7 rounds of:

7 Overhead Squat (95/65)
Deadlift (225/155)
Push Press (135/65)

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The Chief

Five 3 Minute Intervals with 1 minute rest in between intervals:

3 135 Power Cleans
6 Push-ups
9 Squats

Post total number of rounds completed

Clean Up

5 rounds for time:

20 Hang Power Cleans (65/95)
200M Run
20 V-ups

3-2-1-GO!

Pain Storm

For time:

100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (45/55)
40 Lunges
30 Box Jumps
20 Deadlift (95/135)
10 HSPU

Wallup

7 rounds of 7 reps:

Wall Balls
Pullups(14 Jumping)
Burpees

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Captain America

10 Rounds:

20 air squats
10 hang squat snatches (65/95)

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Matt's favorite

AMRAP in 20 minutes:

400M Run
Pullups (max rep)

Count # of rounds and max pullups

Tabata

Each movement is 8 rounds of 20 sec work followed by 10 sec rest:

Lunges
Situps
Pushups
SDLHP 45/65
Jump Rope

Post # of reps...

SWAT

4 Rounds:

15 Hang Power Cleans (65/95)
20 Burpees
25 K.B. Swings (35/53)

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Ready to Run

800 m Run
21 Clean & Jerks (65/135)
21 Box Jumps
21 Pull Ups
200m Run
15 Clean & Jerks (65/135)
15 Box Jumps
15 Pull Ups
800m Run
9 Clean & Jerks (65/135)
9 Box Jumps
9 Pull Ups

3-2-1-GO

Going Heavy

7 rounds of:

5 back squats (225 lbs, girls go heavy)
5 thrusters (135, girls go heavy)
5 muscle ups (10 pull-ups, 10 dips)

Shoulder Shredder

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:

Push Press 95#
Overhead Squat
HSPU

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SEVENS

5 rounds:

7 Pullups
7 Thruster (65/95)
7 Ring Dips/14 Dips
7 Burpees

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K2

10 Rounds:

200M Run
10 Clean & Jerk
25 Sit Ups
10 Strict Pull Ups

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Minutes

4 min. each station:
1 min work, 1 min rest, 1 min work, 1 min rest

Squat Jumps
Deadlift (65#/95#)
Ball Slam
Push Ups
Pull Ups
Burpees

Count total number of reps!

Joshua

from www.crossfitnsc.com

Five rounds of:

Run 400 meters
30 Glute-ham sit-ups
15 Deadlift (250/150)

3-2-1-GO!

Bauer

AMRAP in 20 minutes:

10 Knees to Elbows
15 Box Jumps
20 Dubs/100 Singles

Post number of rounds completed.

Cutty

21, 18..........3

Wall Balls
Pullups
KB Swings (50/70)
*800M Run at Round of 12*

Leg Killer

5 rounds:

15 Deadlift (155/105)
35 Air Squats

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Metcon Monday

4 Rounds:

400M Run
10 Ball Slams
20 Push Press
30 Hollow Rocks
40 Squats Jumps

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Rock Solid

5 rounds of 10:

Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run

Compare times to 7/16

Manic Thursday

21-15-9:

Squat Clean & Press (135#/65#)
Pull Ups
Gut Busters

Compare times to 8.4.08

Hamburgesa

1 round:

5 Pull ups
10 Push ups
15 Squats
200m Run
21 KBS
12 Pull ups
400m Run
75 Wall Balls
400m Run
12 Pull ups
21 KBS
200m Run
15 squats
10 Push ups
5 Pull ups

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Insanity

1 Round For time:

50 Squats
10 Hang Clean (95/65#)
10 Push Press
10 Front Squat
10 Clean & Jerk

50 Squats
25 DB Thrusters
25 Ball Cleans
25 Back Extensions
25 Burpees

50 Squats
20 Wall Balls
20 KB Snatch - 10 R 10 L or Swings
20 Ring Dips
20 High Box Jumps

50 Squats
25 Pull ups
25 Push ups
25 Sits ups
25 Squats Jumps

3-2-1-GO!! And try not to puke!

MLK

5 Rounds:

15 Front Squats (65/95)
10 HSPU(20 modified)
200 m Run
15 Wall Balls
30 Situps

Post time to comments

Two for Wednesday

7 rounds for time:

7 clean thrusters (65#/45#)
7 pull-ups

and then....

4 rounds for time:

10 burpees
10 deadlift (115#/185#)

Nancy

5 Rounds:

400M Run
15 Overhead Squats (65/95)

3-2-1-GO!

Dolce & Gabana

25-15-5
to
5-15-25
to
25-15-5

Squat Cleans (65/95)
Push Press (65/95)
Wall Balls

Post time to comment

Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips

Compare times to 8.15.08

3-2-1-GO!

Red Devil

3 rounds of the following:

400M Run
5 HSPU (10 Modified)
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU (10 Modified)

Compare times to 8.14.08

21

3 rounds:

21 KB Swings (35/55)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps

Compare times to 8.13.08!

Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)

Compare times to 8.12.08

Cindy

20 min AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

Compare times to 8.11.08!

Niner

9 rounds:

5 Deadlifts (185/115)
5 Thrusters (95/65)
5 Pull Ups
5 HSPU
100m Run

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Last WOD of '08!

10 rounds:

20 Mountain Climbers
10 Pull Ups
5 Gut Busters

Post time to comments!

Happy New Years Eve!!

Twisted Fifty

400m Run
50 Thrusters (65/45)
50 Push Ups
50 Box Jumps
50 K.B. Swings (53/35)
50 Ball Slams
50 One Arm D.B Snatch (25 EACH)
50 SDHP (65/45)
50 Burpees
400m Run

3-2-1-GO!

Gina

4 Rounds:

400M Run
7 Overhead Squats
7 Front Squats
7 Back Squats
(F=65lbs M=95lbs)

Post time to comments!

LSB's

AMRAP in 20 minutes:

15 Push Press 55lbs/75lbs
10 Wall Ball Shots 14lbs/20lbs
5 KTE
200M Run


Post number of rounds completed to comments!