Category Archives: WOD Team Workouts

Rogue Running Team does the Holiday Run @ Sharon Woods


The Rogue Running Team ran the Holiday Run @ Sharon Woods Sunday morning. It was much nicer out than Eddie had anticipated. Eddie figured a nice snowy day would have made for perfect Rogue Running Team conditions. Oh well. Everyone in the team finished in 33 minutes and 45 seconds or better. Our goal was to have everyone in the team across the finish line under 36 minutes. Great job!!

WE MISSED YOU OUT THERE HEATHER R.
We ran that race for the “gimper”.

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Rogue Running Team in action this weekend!


The Rogue Running Team will be in action this weekend. They will be running the Holiday Run @ Sharon Woods park this Sunday at 9 AM. The RRT has been meeting every Sunday for the past 5 weeks, rain, sleet, snow or shine, to prepare for the 4 mile run. RRT will run together as a group during the race. They trained together so they will start together and they will finish together. Besides they figure that will be the best way to stay warm this time of year. Its not too late to join RRT for the run. There is race day registration that starts at 7:45 AM. Come on out and freeze…err… enjoy the great outdoors with the RRT.

ROGUE PR DAY

The Rogue PR day event is this Saturday at 1 PM! Come on out and join your fellow Rogue warriors as they attempt to achieve personal records (PRs) in either the Olympic lifts or the Rogue Total! There will be beer and a pot luck lunch afterwards so bring your friends and family. They can cheer along with the other lifters as you try to put heavy barbells over your head.

Its going to be a busy weekend for the Rogue athletes. If you want to be apart of the team just give us a call at 614-358-6190 or e-mail us at admin@roguefitness.com to find out how!

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MTN Series WOD


If I sell 3 trillion cans of Go Fast I get one of these!

WOD

Sprint Series

50 Burpees for time

30 Second Rest

100 KB Swings for time

30 Second Rest

Virtual Fran

21-15-9 Reps of

Thrusters – With PVC

Pullups – Hold PVC overhead and simulate the pullup

YOU MUST GRIP THE PVC LIKE IT WEIGHS 1000LBS TO ACTIVATE YOUR SHOULDERS!

Enjoy and post times to comments!

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MTN Bike Series WOD


This is what I want for Christmas!!!

WOD

Mod Linda

135LB Bar

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

Complete 10 reps of each then 9 then 8…… n-1(ha ha, first time I have used a math equation!)

Hang Clean

Bench Press

Deadlift

Enjoy and you can use just about anything for this, sandbags etc.

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Thursday Downhill Workout

“Cindy”

5 Pullups – kipping is encouraged
10 Pushups
15 Squats

As many rounds in 20 minutes, post rounds to comments!

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1st Workout of New Downhill Mountain Bike Series

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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!

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