Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: WOD 1: 30-20-10 Rep rounds of: Front squats (95/63) Burpees over bar   For time (8:00 cap)   †Levels: Intermediate/70+ Advanced: 24-16-8 rep rounds, (80/53) Beginner/70+ Scaled: 21-14-7 rep rounds, (65/43)   …Rest 10:00, then…   WOD 2: Complete as many rounds and reps as possible in 5 minutes of: 3 Cleans (135/93)* 2 Front squats 1 Shoulder-to-overhead   For score (6 per/rd) *Intermediate (115/78), Beginner (95/63)   …IMMEDIATELY into… Row as many calories as possible in 5 minutes   For score     Post results and experiences in the commentsRead more

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: Partner WOD “Two Turtle Doves” 70 Calories row 60 Chest-to-bar pull-ups 50 GHD sit-ups 40 Power cleans (155/103) 50 Handstand push-ups 60 Sandbag squats (100/75) 70 Calories bike   For time   †Levels: Intermediate/70+ Advanced: 60-50-40-30-40-50-60 rep counts, pull-ups, (135/93) PC, (75/50) SB Beginner/70+ Scaled: 50-40-30-30-30-40-50 rep counts, ring row or banded pull-ups, sit-ups, (115/78) PC, (50/30) SB     Post results and experiences in the commentsRead more

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: On an every 2:00 clock: Snatch Balance 3 @ 30% of 1-rm snatch 3 @ 45% 3 @ 55% 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% 1 @ 85-90%   For quality   Lift 2: Hang Squat Snatch Take 8:00 to warm up to 80-85% of 1-rm snatch and then… On an every 1:15 clock, perform 1 @ 80-85%   8 Sets for quality     Lift 3: On an every 4:00 clock: Back-rack lunges 25-ft down, turn, 25-ft back   4 Sets for quality, increase load each...Read more

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: 9-15-21 Rep rounds of: Overhead squats (95/63) Burpees-over-bar*   For time (10:00 cap) *Two foot takeoff   †Levels: Intermediate/70+ Advanced: 6-12-18 rep rounds, (80/53) overhead squats Beginner/70+ Scaled: 5-10-15 rep rounds, (65/43) overhead squats   Strength: On a 2:00 clock: Front Squat 4 @ 40% 4 @ 50% 4 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% 2 @ 85+%   For quality     Post results and experiences in the commentsRead more

Fitness Race Prep: Partner WOD, equal work, tag between exercises 1000m Ski 300-ft Burpee Broad Jumps 1000m Row 600-ft Farmer Carry (2 x 70/53) 3000m Bike 100 Wall ball shots (20/14) @ (10/9′)   For time (30:00 cap)     †Levels: Intermediate/70+ Advanced: 850m Ski, 250-ft burpee broad jumps, 850m Row, 500-ft FC (2 x 62/45), 2500m Bike, 80 WBS (16/10) Beginner/70+ Scaled: 750m Ski, 200-ft burpee broad jumps or steps, 750m Row, 400-ft FC (2 x 53/35), 2000m Bike, 70 WBS (12/8)     Post results and experiences in the commentsRead more