Rogue Warmup:
“Hundo”
20 Air Squats
20 Pushups
20 Burpees
20 Pullups
20 Overhead Squats
WOD
“THROTTLE”
Perform each complex without releasing bar(Can sub dumbbells, kettlebells or BFR(Big ***** Rock)
Load bar at 65lbs
10 Sumo Deadlift High Pulls
10 Push Presses
10 Overhead Squats
Rest 30 Seconds
5 Rounds for Time!
Post times in comments!
Warmdown:
50 Flutterkicks
The WOD cycle will follow a 3 days on and one day off cycle, get started and hold on! Here is a link to many of the exercises called out each day: http://www.crossfit.com/cf-info/excercise.html
You will most likely need:
1) 35 & 50lb dumbblell or kettlebell
2) Bar and weight up to bodyweight
3) A place to do pullups
4) A piece of wooden dowel or pvc to practice lifts and for the warmup
5) A towel to cry on
6) Med Ball – Can fill a basketball with sand
7) Something to jump on- 24″ height
If you have questions email: bill@roguefitness.com Do your homework first!
Bill,
It would be awesome if you post the WODs. Lately I’ve been stealing all my WODs off of newjerseycrossfit.com.
Keep up the great work brother.
Dale,
No problem, let me know if you don’t understand what I put up!
Haiku about first crossfit workout.
I Did most of it
My kid and dog freaked out
I just about puked
That is good stuff, keep up the push!
It gets better after a couple weeks! The only problem is that it doesn’t get any easier because you get stronger and faster!
Henniger