1st Workout of New Downhill Mountain Bike Series


Rogue Warmup:


20 Air Squats
20 Pushups
20 Burpees
20 Pullups
20 Overhead Squats



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!


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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4 Responses to 1st Workout of New Downhill Mountain Bike Series

  1. Dale says:

    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.

  2. Bill Henniger says:


    No problem, let me know if you don’t understand what I put up!

  3. Miller says:

    Haiku about first crossfit workout.

    I Did most of it
    My kid and dog freaked out
    I just about puked

  4. Bill Henniger says:

    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!