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Daniel Rogan
Attended Boston College Law School
Lives in Boston, MA
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Saturday 7/12
Squats/Accessory A. Box Back Squat: 12 x 2 @ 60% B. Chinese Arches: 2 x :60, 2 x :90 3 Rounds Of: 10 Squat Clean Thrusters 135/95  1 Minute Max Burpee C2B Pull Up 2 Minute Max Cal row  Rest 2 minutes  (5 Muscle Up in each rest period!!) (Yes, you rest 2 min...
Squats/Accessory A. Box Back Squat: 12 x 2 @ 60% B. Chinese Arches: 2 x :60, 2 x :90 3 Rounds Of: 10 Squat Clean Thrusters 135/95  1 Minute Max Burpee C2B Pull Up 2 Minute Max Cal row  Rest 2 minutes  (5 Muscle Up in...
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Thursday 7/10
Recovery Day
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Tuesday 7/8
Track Workout: Yasso Progression 6 x 800m, goal is to maintain same time on all five so do not go out too fast (1:1, work: rest)
Track Workout: Yasso Progression 6 x 800m, goal is to maintain same time on all five so do not go out too fast (1:1, work: rest)
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Saturday 7/5
Squats/Accessory A. Box Back Squat: 12 x 2 @ 55% B. 4 x :60 Chinese Arches WOD: Starting at the 0:00 4-3-2-1 Rope Climb Squat Clean 185#/135# At the 15:00: 30-20-10 KB Swing 70#/53# HSPU At the 30:00: 10-1 (descending ladder) Thruster 115#/75# C2B
Squats/Accessory A. Box Back Squat: 12 x 2 @ 55% B. 4 x :60 Chinese Arches WOD: Starting at the 0:00 4-3-2-1 Rope Climb Squat Clean 185#/135# At the 15:00: 30-20-10 KB Swing 70#/53# HSPU At the 30:00: 10-1 (de...
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Thursday 7/3
Recovery Day
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Tuesday 7/1
Track Workout, Courtesy NC Lab:  2x60m 2x80m 1x100m 1x150m 1x200m.   Partner Band Sprints : 4 x 15m Run Workout Details:  This is a speed endurance workout.  These are controlled sprints between 95-98% max efforts.  Build your intensity.  The 60s should be ...
Track Workout, Courtesy NC Lab:  2x60m 2x80m 1x100m 1x150m 1x200m.   Partner Band Sprints: 4 x 15m Run Workout Details:  This is a speed endurance workout.  These are controlled sprints between 95-98% max efforts.  B...
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Friday 7/11
Squats/Accessory A. Squat Snatch: 5 x 4 @ 65%, DROP EACH REP B. Back Squat: 6 x 2 @ 80% C. Bulgarian Split Squat: 4 x 6 (Each Leg- heavier than last week) The Ghost: 6 Rounds 1 Min Max Cal Row 1 Min Max Burpees 1 Min Max DU 1 Min Rest *Don’t game this worko...
Squats/Accessory A. Squat Snatch: 5 x 4 @ 65%, DROP EACH REP B. Back Squat: 6 x 2 @ 80% C. Bulgarian Split Squat: 4 x 6 (Each Leg- heavier than last week) The Ghost: 6 Rounds 1 Min Max Cal Row 1 Min Max Burpees 1 Min...
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Wednesday 7/9
Squat Clean: 5 x 4 @ 65%, drop each rep Squats: A. Back Squat: 6 x 6 @ 80% Bench/Accessory: A. Bench: Build to a 1 RM B. Bench: 5 x 3 at 90% of last weeks 3 RM C. Seated DB Press: 4 x 15 Metcon: 3 Rounds 25 GHD Sit-ups 5 Clean & Jerks 205#/145#
Squat Clean: 5 x 4 @ 65%, drop each rep Squats: A. Back Squat: 6 x 6 @ 80% Bench/Accessory: A. Bench: Build to a 1 RM B. Bench: 5 x 3 at 90% of last weeks 3 RM C. Seated DB Press: 4 x 15 Metcon: 3 Rounds 25 GHD ...
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Monday 7/7
Lifting a. EMOM x 7: 5 Power Snatches (Touch and Go) b. Snatch Grip Push Press: Build to a Heavy Triple (not to failure) c. Snatch Grip Push Press: 3 x 3 @ 90% of b. Squats/Accessory A. Back Squat: 6 x 2 @ 80% B. Good Morning: 4 x 10 C. Weighted Hip Extensi...
Lifting a. EMOM x 7: 5 Power Snatches (Touch and Go) b. Snatch Grip Push Press: Build to a Heavy Triple (not to failure) c. Snatch Grip Push Press: 3 x 3 @ 90% of b. Squats/Accessory A. Back Squat: 6 x 2 @ 80% B. Good...
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Friday 7/4
Squats/Accessory A. Back Squat: 6 x 5 @ 80% B. Snatch Balance: 5 x 3 C. Bulgarian Split Squat: 4 x 8 (Each Leg- heavier than last week) Alternating EMOM x 10:  a. Odd: 18 Wallballs (As fast as possible) b. Even: 5 MU For Time: 3 Rounds 15 OHS 135#/95# 30 GH...
Squats/Accessory A. Back Squat: 6 x 5 @ 80% B. Snatch Balance: 5 x 3 C. Bulgarian Split Squat: 4 x 8 (Each Leg- heavier than last week) Alternating EMOM x 10:  a. Odd: 18 Wallballs (As fast as possible) b. Even: 5 MU ...
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Wednesday 7/2
Lifting: a. Clean & Jerk: Build to a Heavy Double  *Heavy, not max. This means no failed reps. 80-85% of 1 RM Bench/Accessory: A. Bench: Build to a 3 RM B. Bench: 3 x 3 at 90% of A. C. Seated DB Press: 4 x 8 Squats: A. Back Squat: 6 x 2 @ 80% 3 Rounds: 5/3 ...
Lifting: a. Clean & Jerk: Build to a Heavy Double  *Heavy, not max. This means no failed reps. 80-85% of 1 RM Bench/Accessory: A. Bench: Build to a 3 RM B. Bench: 3 x 3 at 90% of A. C. Seated DB Press: 4 x 8 Squats...
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Monday 6/30
Lifting: a. Squat Snatch: Build to a Heavy Double (does not mean 2 RM, drop bar between reps) b. Hang Squat Snatch: 5 x 2 at 90% of a.  Squats/Accessory A. Back Squat: 6 x 4 @ 80% B. Good Morning: 4 x 8 C. Weighted Hip Extensions: 4 x 15 Gymnastics: 2 x ME ...
Lifting: a. Squat Snatch: Build to a Heavy Double (does not mean 2 RM, drop bar between reps) b. Hang Squat Snatch: 5 x 2 at 90% of a.  Squats/Accessory A. Back Squat: 6 x 4 @ 80% B. Good Morning: 4 x 8 C. Weighted Hi...
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Boston, MA
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  • Boston College Law School
    2014
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Joe and Keith are great guys, very knowledgable of CrossFit, and run a great program. I've been coaching CrossFit for over a year and whenever I'm in the area I make sure CrossFit 299 is where I workout. There are some other CrossFit gyms that are closer to my family's house, but these guys are very welcoming and really know how to run a quality program for athletes of any level or experience.
Public - 6 months ago
reviewed 6 months ago
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