Wednesday, November 28, 2012
Wednesday, November 28, 2012
Strength WOD
Front Squat 1 x 5, 5, 4, 4, 3, 3 (Achieve a 3RM)
WOD
3 Rounds for Time:
50 KB Swings (55, 35)
50 Air Squats
Rest
100 butterfly situps for time
Post time to comments!
Tuesday, November 27, 2012
Tuesday, November 27, 2012
Strength WOD
Front Squat 1 x 5, 5, 4, 4, 3, 3 (Achieve a 3RM)
WOD
3 Rounds for Time:
50 KB Swings (55, 35)
50 Air Squats
Rest
100 butterfly situps for time
Front Squat 1 x 5, 5, 4, 4, 3, 3 (Achieve a 3RM)
WOD
3 Rounds for Time:
50 KB Swings (55, 35)
50 Air Squats
Rest
100 butterfly situps for time
Sunday, November 25, 2012
World Wide Gym Resolution!
January 12, 2013 CrossFit RUK will be hosting a World Wide Gym Resolution! It is also known as Garage Games! To see more information and get registered go to http://www.thegaragegames.com/events/world-wide-wod-box-resolution/
See you there!
See you there!
Tuesday, November 13, 2012
121113 "DT"
“DT”
Five rounds for time of:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Shoulder to Overhead (155, 105)
12 Min CAP
Rest 4 minutes after the 12 minute mark.
6 Minute AMRAP
Max Strict Toes to Bar – when you break/stop penalty of 4 wall climbs
Post total toes to bar.
Five rounds for time of:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Shoulder to Overhead (155, 105)
12 Min CAP
Rest 4 minutes after the 12 minute mark.
6 Minute AMRAP
Max Strict Toes to Bar – when you break/stop penalty of 4 wall climbs
Post total toes to bar.
Monday, November 12, 2012
121112 "Skill Day"
1. Max rep HSPU/3 attempts/ rest 1 minute in between.
2. For time
Run/row 400
4 rounds
6 split jerk (165/115)
12 back squat (165/115)
18 wall balls (20/14)
Finish by running a 400!
2. For time
Run/row 400
4 rounds
6 split jerk (165/115)
12 back squat (165/115)
18 wall balls (20/14)
Finish by running a 400!
Labels:
Back Squat,
handstand,
Jerk,
Monday,
Push Ups,
row,
split,
wall balls,
WOD
Saturday, November 10, 2012
Friday, November 9, 2012
Wednesday, November 7, 2012
121107 "Tried and True"
"Tried and True"
AMRAP 15:
10 Box Jumps (30,24)
20 Air Squats
30 Double unders
1 Rope Climb
Tuesday, November 6, 2012
121106 "Perfect Punch"
1. Clean and Jerk 3 x 1 Rep, Across
2. "Perfect Punch"
2 Rounds of:
6 Power Cleans (155, 105)
6 Handstand Push Ups
2 Rounds of:
6 Power Cleans
12 Ring Dips
2 Rounds of:
6 Power Cleans
24 Hand Release Push Ups
Monday, November 5, 2012
121105 "Skill Day"
1. Overhead Squat 10 Rep Max
2. Snatch 2 x 1 Rep, Moderate
3. Row 2 x 1000 Meters
Rest 5 Minutes
Saturday, November 3, 2012
Friday, November 2, 2012
121102 "Mule in Paris"
1. Clean and Jerk 1 Rep Max
2. "Mule in Paris"
With a Partner
AMRAP 12:
1, 2, 3 Squat Clean Thruster (135, 95)
Thursday, November 1, 2012
121101 Yoga/Rest Day
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
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