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!
Alot of strong work went on today at Rogue! I think the pictures speak for themselves…
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.
Great class, everyone learned the snatch, kettlebell flip and the “tater”. We did a quick 15 minute kettlebell workout after we learned the skills.
If you have no idea what the kettlebell classes are like or just want to know more about our program, just call: 614-358-6190 or Email: bill@roguefitness.com
We have had too many energy drinks hence these funny videos!
Many of these happen at the Mueller family home!
A little warmup after the kids workout!
Spencer and Sam enjoying a nice run in with the battling ropes!
We held an Intro Class, open O-lifting and then a Tabata workout. Great day, we had the opportunity to train Victoria’s kids along with the Mueller clan. I think I am being told to hold a kids class.
Check out this link: http://www.biertijd.com/mediaplayer/?itemid=4262
Cara must be drinking the same Kool-Aid that Mike is!
I would bet that Tonya whips up on the guys at the next PT test!
Extreme Mountain Biking Skills And Spills – The best video clips are here
This video makes me wish I was young again with a shiny new Patterson racing bike!
Warmup
“Hundo”
WOD
“DownHill Fran”
65LB On Bar
21-15-9 Reps of
Thrusters – Front Squat to a press, one continuous movement
Burpee Pullups – Jump to the bar at the top of the Burpee
Enjoy and post time to comments!
The ROTC group enjoyed the benchmark Hero workout, “Josh”
Mike has officially turned the corner, expect this guy to be a firebreather in no time!!!
Mike is using a 32Kilo kettlebell, holy ****!
“Cindy”
5 Pullups – kipping is encouraged
10 Pushups
15 Squats
As many rounds in 20 minutes, post rounds to comments!