Register to compete in the Big 3 Power Output Challenge hosted by Rogue!   Fitness Race Prep/Endurance†: Complete as many rounds and calories as possible in 40 minutes of: 50/40 Calories skied 50/40 Calories rowed 50/40 Calories biked   For score   †Levels: Intermediate/70+ Advanced: 40/32 cals Beginner/70+ Scaled: 30/24 cals     Post results and experiences in the commentsRead more

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father, Steven McGhee, of Myrtle Beach, S.C.; his mother, Sherrie Battle McGhee; and his brother, Zachary.   Hero WOD “McGhee” (Partner* Version) As many rounds* as possible in 30 minutes of: 5 Deadlifts (275/185) 13 Push-ups 9 Box Jumps (24/20″)   For score *Partners alternate exercises   …Rest 4:00, then… Run 800m* 60 Burpees-over-bar*   For time *Rx is vested 20/14. Partners are not required to run together, but burpees are equal work.     Post results and experiences in the comments Register to compete in the Big 3 Power Output Challenge...Read more

Register to compete in the Big 3 Power Output Challenge hosted by Rogue!   Conditioning†: 10 Alternating dumbbell snatches (75/50) 100-ft Sandbag carry (100/75) 20/16 Calories biked 10 Sandbag cleans (100/75)   5 rounds for time †Levels: Intermediate/70+ Advanced: 8 alternating snatches (60/40), SB (75/50), 16/12 cals bike, 8 SB cleans (75/50) Beginner/70+ Scaled: 8 alternating snatches (50/35), SB (50/30), 12/9 cals bike, 8 SB cleans (50/30)     Post results and experiences in the commentsRead more

Register to compete in the Big 3 Power Output Challenge hosted by Rogue!   Conditioning†: 3-person Team WOD (~equal work required) On a running clock…. From 0:00 to 10:00 complete…. 90/72 Calories skied* Max squat cleans (185/123) in remaining time   For score   …rest from 10:00 to 12:00 and then… From 12:00 to 20:00 complete… 60 Burpees over bar Max Squat snatches (155/103) in remaining time   For score   …rest from 20:00 to 22:00 and then… From 22:00 to 28:00 complete: 90/72 Calories biked* Max bar muscle-ups   For score *For mixed teams, each male does 30 cals, and each female does 24 †Levels: Intermediate/70+ Advanced: 75/60 cals ski, cleans (155/103), 51 burpees over bar, squat snatch (125/83), 75/60 cals bike, chest-to-bar pull-ups Beginner/70+ Scaled: 60/48 cals ski, power cleans (135/93), 42 burpees over bar, power snatch (95/63), 60/48 cals bike, banded strict pull-ups     Post results...Read more

Register to compete in the Big 3 Power Output Challenge hosted by Rogue!   Open Gym 1200-1330 AND 1700-1830 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: Hang power clean ⇒ Squat clean Every 90 seconds, perform 1 sequence, increasing the load by (10/5) after every successful set. Start at ~20 % 1RM.   Build to heavy load   Lift 2: Shoulder Press Every 75 seconds, perform 2 reps, increasing the load by (10/5) after every successful set. Start at ~20 % 1RM.   Build to heavy load   Lift 3: Double dumbbell bench press Every 2:00, perform the following rep rounds, increasing the load after set until the 4’s, then do the same weight for all 3 sets… 10-8-6-4-4-4   Build to heavy...Read more