10 rounds:
5 Muscle Ups (10 PU 10 Dips)
5 HSPU
5 Thrusters (65/95)
Run 200
7.10.2009
7.09.2009
Crusher
7 rounds of 7:
Deep squat cleans (heavy)
Burpees
Knees to Elbows
400m run (odd rounds)
Post times to comments!
Deep squat cleans (heavy)
Burpees
Knees to Elbows
400m run (odd rounds)
Post times to comments!
7.08.2009
The Compound
4 Rounds:
10 Overhead Squats(65/95)
15 Pullups
10 Truck Drivers (35/45)
400M Run
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10 Overhead Squats(65/95)
15 Pullups
10 Truck Drivers (35/45)
400M Run
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7.07.2009
Heat It Up
4 Rounds:
400m Run
15 Walking Lunges (per leg)
20 Push Ups
25 Sit Ups
Outside on the track!!
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400m Run
15 Walking Lunges (per leg)
20 Push Ups
25 Sit Ups
Outside on the track!!
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7.06.2009
T-$$$$
2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:
200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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Compare times to 12.5.08
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:
200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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Compare times to 12.5.08
7.02.2009
In Control
3 rounds:
10 Strict Pull Ups
20 Weighted Walking Lunges
50m Farmers Carry
25 SLOOOW Ab Mat Sit Ups
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10 Strict Pull Ups
20 Weighted Walking Lunges
50m Farmers Carry
25 SLOOOW Ab Mat Sit Ups
Post times to comments
7.01.2009
Pain Train
3 rounds:
30 SDHP
30 Burpees
10 HEAVY Shoulders to Overhead (in any form)
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6.30.2009
6.29.2009
The hands of a true CrossFitter!
5 rounds:
10 Hang Squat Cleans (65/95)
15 Pull-ups
10 Push Press (65/95)
15 K.B. Swings (35/53)
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6.26.2009
6.25.2009
E-Dawg
25-15-5 to 25-15-5:
Hang Power Snatch (45/65)
Dubs(100 Singles)
Wall Balls
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Hang Power Snatch (45/65)
Dubs(100 Singles)
Wall Balls
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6.24.2009
6.23.2009
WUSAA
AMRAP 20 min:
5 Overhead Squats (65/95)
10 D.B. Push Press (20/30)
15 Split Jumps
20 K.B. Swings(10 per arm) (25/35)
Post number of rounds
5 Overhead Squats (65/95)
10 D.B. Push Press (20/30)
15 Split Jumps
20 K.B. Swings(10 per arm) (25/35)
Post number of rounds
6.22.2009
Iron Man
Happy 1-year Anniversary of the Rogue Fitness Files!!
5 Rounds :
400m Run
30 Thrusters (45/65)
6.19.2009
amrap'in
AMRAP 20 min:
5 overhead squats
5 gut busters
5 cleans
Run 1 lap
Post number of rounds completed
6.18.2009
Upper Deck
7 rounds of 7:
Bench Press
Med Ball Push Ups
Handstand Push Ups
200m Run
6.17.2009
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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200m Run
20 Wall Balls
40yd Overhead Lunges (25/45)
50 Double Unders (250 singles)
15 KB SDHP(53/70)
10 Knees to Elbows
Post times to comments
6.16.2009
6.15.2009
6.12.2009
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