Monday, December 31, 2012

Extra class added at 4:00pm!

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Last Call!!!

Hey RUK'ers and followers-

Get signed up for the World Wide Wod coming to Dodge City Kansas! Just follow the link and get signed up! Invite your friends and family! All levels encouraged to sign up! We will have places for everyone!

http://www.thegaragegames.com/register/?eventID=103

Friday, December 28, 2012

WOD
For time complete:
30 Power Cleans (155, 105)
30 Front Squat (155, 105)
30 Shoulder to Overhead (155, 105)

Post total time

Core/Skill WOD
Tabata Double Unders (4 minutes of 20 seconds on, 10 seconds off) *score is lowest round
Then, with a 4 minute clock, accumulate as much time as possible in a ring dip position

Paleo Please?

Anyone up for a paleo challenge? Everyone has been putting in awesome work at the gym, time to take it to the next level with nutrition! Details coming soon!

Wednesday, December 26, 2012

WOD
3 rounds of a 5 min clock:
12 Handstand Pushups
12 Chest 2 Bar Pullups
12 Hang Power Cleans (155, 105)
12 Front Squats (155, 105)
With remaining time, MAX burpee box jumps.
Score is total burpee box jumps over the 3 rounds.

Friday, December 22, 2012

Strength WOD
Hang Squat Snatch (7 x 2) establish a 2RM..increase weight every set
WOD
For Time Complete
3 rounds:
500 meter row
400 meter run
Rest approximately 3 min in between round…
Post the slowest time as score.

Friday, December 22, 2012

Strength WOD
Hang Squat Snatch (7 x 2) establish a 2RM..increase weight every set
WOD
For Time Complete
3 rounds:
500 meter row
400 meter run
Rest approximately 3 min in between round…
Post the slowest time as score.

Wednesday, December 19, 2012

The following is a tribute WOD that was originated by Peak 360

Peak360Fitness - Crossfit South Miami

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WOD – Remember Sandy Hook Posted: 17 Dec 2012 09:40 PM PST The hideous massacre at Sandy Hook Elementary claimed the lives of 20 young students and six adults. The victims were siblings and grandchildren, educators and mentors.  There are not enough words to express what a tragedy this has been for the victims families, and for all of mankind.  Let us keep the victims families in our thoughts and prayers for their suffering is immeasurable.  Below there is a brief story on all 26 victims; so when you WOD today you are able to know a bit more about the beautiful lives that were lost. WOD 6 Rounds for time of 6 Deadlifts (275, 185) 20 Wallballs 26 Double Unders Post total time. Skill/CORE work: 2 rounds Not For Time of 8 (4/4) Turkish Getups (55, 35) 4 wall walks About the Victims Charlotte Bacon, 6 Charlotte Bacon’s grandmother Irene Hagen described her as a “sweet, outgoing, energetic little girl with beautiful red, curly hair,” reports WCCO TV. Charlotte loved school and dresses, and on the day of the shooting, she proudly left for school in a new pink dress and boots. It was an outfit intended for the holidays, but Charlotte convinced her mom JoAnn to let her wear her new clothes. “She was going to go some places in this world,” her uncle John Hagen told Newsday. “This little girl could light up the room for anyone.” Her older brother Guy was also at the school at the time of the shooting but was not hurt. Daniel Barden, 7 According to Daniel Barden’s family, he “embodied everything that is wholesome and innocent in the world,” CNN reports. He loved adventure and pursued happiness fearlessly. He enjoyed soccer, swimming and music — even forming a band with his siblings. Daniel was “always smiling, unfailingly polite, incredibly affectionate, fair and so thoughtful towards others, imaginative in play, both intelligent and articulate in conversation: in all, a constant source of laughter and joy,” his parents said in a statement. Rachel D’Avino, 29 Rachel D’Avino’s best friend and would-have-been fiancé Anthony J. Cerritelli was planning to propose to her on Christmas Eve, as he had recently asked her parents for permission to marry her, according to her obituary on the website of Munson-Lovetere Funeral Homes. D’avino was working toward her doctorate degree from the University of St. Joseph of Hartford, Conn. “Her presence and tremendous smile brightened any room she entered,” reads her obituary. She loved karate, cooking, animals, baking and photography but her foremost passion was her work in behavioral therapy with children with autism. Olivia Engel, 6 Olivia Engel, whose favorite colors were purple and pink, would say grace for the family before dinner every night, reports the New Haven Register. Engel did well in reading and math at school and she also took classes in art, swimming, ballet and hip hop. Her favorite toy was a stuffed lamb. “I can not stop thinking about her beautiful smile, her sweet voice, and her infectious laugh,” wrote Julie Guastello Pokrinchak on a Facebook page set up by her family. Josephine Gay, 7 Josephine had celebrated her seventh birthday just three days before the massacre. She loved the color purple, and to honor her memory, residents in a new subdivision near Sandy Hook Elementary School hung purple balloons on mailboxes and gates, the Wall Street Journal reports. Dawn Hochsprung, 47, school principal Hochsprung, the school’s principal, reportedly tried to intervene when the shooter barged into Sandy Hook Elementary. Some reports claim the encounter, which led to her being fatally shot, was heard over the school intercom. It’s unclear whether Hochsprung turned the intercom’s switch on deliberately, but her last alleged act may have led to many lives being saved. Hochsprung had recently installed a new security system at Sandy Hook, requiring all visitors to ring the doorbell at the front entrance after the school doors locked at 9:30 a.m. Dylan Hockley, 6 Garlic bread, video games and bouncing on the family trampoline with his older brother Jake were some of Dylan Hockley’s favorite things, his grandmother Theresa Moretti told the Boston Herald. Dylan “had the most mischievous little grin,” said Moretti. “To know him was to love him.” Madeleine Hsu, 6 Madeleine — also known as Maddy — was described by a neighbor as “very upbeat and kind” and “a sweet, beautiful little girl.” She often wore bright, flowery dresses. Catherine Hubbard, 6 Catherine was a six-year-old first-grader at Sandy Hook Elementary School. Her parents released a statement thanking police and firemen and their close-knit community for their support after a family friend turned away reporters from their house. “We are greatly saddened by the loss of our beautiful daughter, Catherine Violet, and our thoughts and prayers are with the other families who have been affected by this tragedy,” the statement said. “We ask that you continue to pray for us and the other families who have experienced loss in this tragedy.” Chase Kowalski, 7 Chase was a lively, sunny 7-year-old that charmed his neighbors with his smile and energy. He was an energetic child that had recently run a triathlon, loved baseball, was in the Cub Scouts, looked forward to the kids’ workshop at the local Home Depot, and said he wanted his teeth back for Christmas. Longtime neighbor Suzanne Baumann told the Wall Street Journal that she said she often saw the beloved boy riding an all-terrain vehicle around the yard and added that Chase was consistently friendly. He always said ‘hello,’” she said. “He was very receptive to people. He was a beautiful child, an amazing child.” “We are thankful to the Lord for giving us seven years with our beautiful loving son. It is with heavy hearts that we return him,” his family said in an obituary. Jesse Lewis, 6 Jesse Lewis was one of the six-year-olds in Victoria Soto’s class who didn’t survive, despite her efforts to protect her students. He was described as an energetic boy who, like many of his classmates, was looking forward to the upcoming holidays. He was particularly excited to go to school on Friday, because they had plans to make gingerbread houses. His father Neil Heslin told the New York Post that he loved math and horseback riding. Ana Marquez-Greene, 6 Ana Marquez-Greene moved from Canada to Connecticut with her family two months ago. Family and friends have described her as a lively child who loved music — much like her father, saxophonist Jimmy Greene, who wrote on Facebook that he was attempting to “work through this nightmare.” James Mattioli, 6 James’ family fondly remembers a six-year-old with a personality as bold as his mohawk hairstyle. James loved the outdoors — “I need to go outside, Mom. I need fresh air,” he would often say, according to WKTV. His favorite activities were swimming “like a fish,” riding his bike, playing iPad games, wearing an Angry Birds t-shirt, and singing so often that he once asked when he would get a chance to sing onstage. He was a chatty, hungry (for food and for life), playful child who fiercely loved his older sister. He wanted to do everything she could, his parents said in an obituary. “They were the best of friends, going to school together, playing games together, and making endless drawings and crafts together.” The boy, whose family fondly called “J,” will be incredibly missed, they continued. Grace McDonnell, 7 Grace McDonnell was a “girly girl” who loved wearing pink and playing dress-up in jewelry, explained her grandmother Mary Ann McDonnell. The 7-year-old adored her pet dog named Puddin’ and enjoyed art projects, soccer and gymnastics. “A little baby like that — I just hope she didn’t suffer,” said her grandmother. Anne Marie Murphy, 52 Murphy worked as an aide at Sandy Hook, where she taught art and special education. It appears that she died while attempting to shield her students from the gunfire, as her body was found covering a group of children. “She was a sweetheart and she loved Sandy Hook,” a family friend told the Wall Street Journal. Murphy is survived by her husband and four children. Emilie Parker, 6 “My daughter Emilie would be one of the first ones to be standing and giving support to all the victims because that’s the kind of kid she is,” said father Robbie Parker in a statement. He added that she was an artist, always carrying around her pencils and markers to draw pictures or make cards for people. Jack Pinto, 6 Six-year-old Jack Pinto was known for his love of all things sports — especially his favorite football player, Victor Cruz of the New York Giants — so much so that Jack’s parents are considering burying him in his No. 80 Giants jersey. When the the star receiver learned that Jack had idolized him, he paid a tribute to the young victim by inscribing “R.I.P Jack Pinto” and “Jack Pinto, My Hero” on his cleats for Sunday’s game against the Atlanta Falcons. On his glove, he wrote, “Jack Pinto. This one is 4 U!” Cruz plans to visit Newtown next week to present the Pinto family with the gameday gear that comprised the touching tribute to their son. Noah Pozner, 6 Noah Pozner’s aunt Victoria Haller told CNN that “he had a huge heart… and was so much fun, a little bit rambunctious, lots of spirit.” He also loved playing with his siblings and cousins. Pozner’s twin sister was in another classroom and survived the attack. Caroline Previdi, 6 Six-year-old Caroline loved to share smiles and laughter with friends and family — a trait that earned her the nickname “Silly Caroline,” the Wall Street Journal reports. A year ago, she was breaking open her piggy bank to put her money toward buying gifts for less fortunate children, according to People. Caroline’s older brother also attended Sandy Hook, but he safely escaped the rampage. Her grandfather described her as a “bouncy kid” who enjoyed drawing and playing soccer. Jessica Rekos, 6 CNN reports that Jessica Rekos loved everything about horses — from horse movies and books to drawing and writing stories about them. This year she reportedly asked Santa for a new cowgirl hat and boots; her family had also promised that she could get her own horse when she turned 10. “We called her our little CEO for the way she carefully thought out and planned everything,” said her family in a statement. “We can not imagine our life without her.” Avielle Richman, 6 Six-year-old Avielle had moved to Newtown from southern California within the past few years, LA Weekly reports. Her parents maintained a blog, called Avielle’s Adventures, where they posted about the young girl’s activities and milestones. An Oct. 19 post reads, “Today is Avielle’s Sixth birthday. I know that every parent says this, but holy cow I can’t believe how fast time flies!” In June, they posted a picture of Avielle’s kindergarten diploma, and began documenting Avielle’s foray into horseback riding. Lauren Rousseau, 30 Lauren, 30 years old, learned the rough life of a substitute teacher the hard way. At Sandy Hook Elementary School, she was a permanent sub–a low-paying job without benefits–but it was a job she loved. Rousseau grew up in Danbury, Connecticut, and earned a bachelor’s degree from the University of Connecticut and a master’s degree in elementary education from the University of Bridgeport, but her dreams of full-time teaching were hampered by the struggling economy. The Sandy Hook job wasn’t perfect, but it was enough for her to celebrate, her father stated. “Oh she called so excited, she was just on cloud nine,” recalled her father, Gilles Rousseau, a photographer from Southbury, Conn. “She had such big plans. She would just go on and on about the kids.” The icing on the cake was that Dawn Hochsprung, the school principal who died trying to stop the gunman, was a family friend–Hochsprung’s husband, George, had been Rousseau’s teacher. Rousseau worked a second job at Starbucks and lived with her mother to help make ends meet. In her spare time, she loved her cat and Broadway shows; she and her boyfriend enjoyed going to parties and Yankees games together and had discussed marriage. Near its end, Rousseau’s life took another happy turn–Sandy Hook hired her full-time last month. “I’ll take some comfort that the last year of her life was her happiest,” the elder Ms. Rousseau said on Saturday. After years of substitute teaching and picking up shifts at Starbucks and a catering company, Sandy Hook Elementary hired her full-time just last month. It was her dream job, the Washington Post reported. “She was still a little girl at 30,” her father has stated. “She loved little kids. She was in their zone.” Mary Sherlach, 56, school psychologist Mary Sherlach had been employed at Sandy Hook Elementary since 1994; she and her husband of 31 years have two adult daughters. Sherlach’s neighbor Cathy Lucas described her as a “lovely, lovely woman.” Sherlach formerly worked as a school psychologist in Redding, North Haven and New Haven public schools. Her hobbies included gardening, theater and reading. Victoria Soto, 27 Victoria Soto, a 27-year-old teacher, hid her first-grade students from the shooter and died while trying to protect them. Known to friends and family as Vicki, Soto has been described as a passionate, dedicated teacher, who acted on her instincts. Her cousin Jim Wiltsie told ABC News, “It brings peace to know that Vicki was doing what she loved, protecting the children. And in our eyes, she is a hero.” Benjamin Wheeler, 6 Fate has a cruel sense of irony, a fact all too evident in six-year-old Benjamin’s case. His parents, a moved him and his nine-year-old brother Nate to Newtown from New York City in April 2011 so they could grow up in a quiet community. His father works in the film and television industry and mother is a music teacher and performer, but they believed the move was the right choice for their spirited, closely-bonded sons. “Music can happen anywhere,” his mother, Francine Wheeler, told the Newtown Bee in an interview. “We knew we wanted a piece of lawn, somewhere quiet, somewhere with good schools.” Ben thrived in his suburban settings, following his dad around the yard, helping him with chores by handing him tools, playing soccer, listening to the Beatles, participating as a Tiger Cub scout, taking swimming lessons and performing in a piano recital, all with the highest octane of energy. His parents, Francine and David Wheeler, described him in a statement as an “irrepressibly bright and spirited boy whose love of fun and excitement at the wonders of life and the world could rarely be contained,” and went on to say that “his rush to experience life was headlong, creative and immediate.” “There’s always some brave individual who goes up to the dance floor to get everybody involved,” said Rabbi Shaul Praver of Newtown’s Adath Israel synagogue. “That was Ben Wheeler.” This year, Ben had attended the temple’s Hanukkah celebration with his parents, David and Francine Wheeler. “Just delightful people,” Praver added. Allison Wyatt, 6 Wyatt’s family has remained, understandably, reticent since the six-year-old’s untimely death on Friday. Wyatt has an obituary page set up on Legacy.com with only a brief sentence saying that she was killed, but many have offered condolences to a child they never knew. Those that did know her remember her as a quiet and loving little girl. “She was a very shy girl, she was quiet and kept to herself, but she would smile at things. If a kid did something funny, she’d be laughing,” day care teacher Kate Capellaro of All for Kids in Ridgefield told the Press-Telegram. Capellaro said Allison, who went to the center occasionally, the last time being over the summer, was well-behaved, but sometimes cried when her mother left. The Wyatts’ next door neighbor described Allison to the Connecticut Post as a “very nice person” who enjoyed gardening with her mother and was always outside in the summer.

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Monday, December 17, 2012

WOD
12 Minute AMRAP
Ladder by 2′s (2,2,2,4,4,4,6,6,6,8,8,8,10,10,10..etc)
-Stationary Lunges (95, 65)
-Push Press (95, 65)
-KB Swings (70, 55)
Rest 5 minutes
8 Minute MAX reps Double Unders
Unbroken sets only (every time you break you perform 2 rope climbs)
Core WOD
Attempt 3 Plank Holds for MAX time
Rest 1 minute in between.
Post the attempt with the shortest amount of time

Friday, December 14, 2012

Strength WOD
5 rounds, every 2 minutes of
MAX Reps Hang Power Clean (185, 115)
WOD
For Time Complete:
50 HR Pushups
40 Deadlifts (155, 105)
30 Toes to Bar
20 Power Cleans (155, 105)
10 Bar Muscle ups
Post total time.

Wednesday, December 12, 2012

It's your lucky WOD!


Strength WOD
7 x 2 Thruster
(Rest 90-120 sec in between sets…no more than 14 minutes to find a 2RM)…off the rack.
WOD
3 rounds of 3 minutes with 1 minute rest in between rounds
(Total of 9 minutes of work, 2 minutes of rest)
Like Fight Gone Bad..1 minute at each station and immidiately move to the next one as the clock runs.
1 min MAX reps at each station of:
-C2B Pullups
-Thruster (95, 65)
-Calorie Row
…continuous running clock, continuous count of reps.

Tuesday, December 11, 2012

Come feel festive with the "filthy fifty"!

WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday, Decmber 10, 2012

Strength WOD
Good mornings 5 x 5
WOD
5 Minute Clock:
500 Meter Row
With remaining time, MAX Lunges (35, 20)
3 minutes of rest
5 Minute Clock:
30 Handstand Pushups
With remaining time MAX Toes to Bar
3 minutes of rest
5 Minute Clock:
600 Meter Run
With remaining time MAX DB Thrusters (35, 20)

Friday, December 7, 2012

WOD
6 Rounds For Time
10 Deadlifts (225, 135)
10 Wallballs
10 Power Snatches (75, 55)
10 Overhead squats (75, 55)
10 Lateral Burpees Over the Bar
Post total time.

Wednesday, December 5, 2012

Tag-Team Championship Fight Gone Bad - Heavyweight Division
5 rounds for max reps in 1 minute of:
Wall Ball, 30/20
SDHP, 135/95
BJ, 30/24"
PP, 135/95
Row for cals - each athlete must row at least one calorie per round.
1 minute rest between rounds.

if you don't have any friends to throwdown with you - complete 5 rounds of max reps in 40 seconds at each station, with a 20 second break between every station and a 1 minute rest after each round.

Tuesday, December 4, 2012

Strength WOD
EMOTM for 12 minutes
On even minutes: Max Pullups
On odd minutes: Max Strict Press (115, 85)
Rest 6 min
WOD
12 min AMRAP
4 Clean and Jerks (185, 115)
12 Hand Release Pushups
12 Calorie Row

Monday, December 3, 2012

Strength WOD
8 minutes to find a 2RM Weighted Pushup Weighted Pushup
(2-2-2-2-2-2-2-2)
WOD
5 stations of 3 min AMRAPs with 3 minutes of rest in between each station
- Station 1: OH Squat (115, 85)
- Station 2: DB Man Maker Burpees (row, row, pushup, ground to overhead) (35, 20)
- Station 3: Shuttle Run Sprints – 50 yards
- Station 4: Thrusters (115, 85)
- Station 5: Prowler Push 15 yards (140, 90)
Post total reps for each

Garage Games!

Log on to www.thegaragegames.com and sign up for the 2013 World Wide WOD happening right here in Dodge City Kansas on January 13!!!

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

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

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!

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.

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!

121110 "Team WOD"

Team WOD, 9AM at the Box

121109 "Fran"

"Fran"

21-15-9

Thrusters (95, 65)

Pull Ups

121107 "Tried and True"

"Tried and True"

AMRAP 15:

10 Box Jumps (30,24)

20 Air Squats

30 Double unders

1 Rope Climb

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

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

121103 Team WOD

9 AM at the Box

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)

121101 Yoga/Rest Day

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

121031 "Grace"

Wicked Wednesday!

Let's keep it short, wicked, and sweet!

Grace

30 clean and jerk for time!

123010 ""Tactical Tuesday"

Men's Rx- 

25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 53 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

Men's Scaled-

25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

Women's Rx-

25 Calorie Row,
100 Double Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

Women's Scaled-

25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 25 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

121029 "Sugar Daddy"

The only real sugar you need in your diet!

Happy Monday!

"Sugar Daddy"
21-15-9
Deadlifts (225,155)
400 Meter Run

121026 "Funday Friday"

Fun Friday!

12 minute AMRAP
Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups

Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups

Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

121024 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

121024 "Wild Wednesday"

Wild Wednesday!!!

Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups

Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups

Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

121023 "Double Bird"

1. Snatch
1 Rep Max

2. “Double Bird”
5 Minute Up Ladder
Thrusters (135, 95)
Bar Muscle Ups

121022 "The Big Easy"

"The Big Easy"
AMRAP 20:
10 Power Cleans (135,95)
10 Wall Balls (20, 14)
10 Toes to Bar

121017 "Alive Awake"

"Alive Awake"

50 Burpees

100 Double Unders

300 Meter Row

40 Burpees

80 Double Unders

300 Meter Row

30 Burpees

60 Double Unders

300 Meter Row

20 Burpees

40 Double Unders

300 Meter Row

10 Burpees

20 Double Unders

300 Meter Row

121016 "Open WOD"

1. Clean and Jerk
5 x 1 reps, Across

2. Open WOD 12.5
7 minute up ladder (3-6-9-12….) of:
Thrusters (100,65)
C2B Pull ups

121015 "Diane"

1. Snatch
3 x 2 Reps

2. Diane
21-15-9
Deadlift (225, 155)
Handstand Push Ups

121013 "Team WOD"

No WOD at the gym Saturday 10/13!

But.... At home do:
50 push ups
50 squats
50 sit ups
50 burpees!!

Post your time in the comments section! Don't forget to warm up and stretch!!'

121012 "Fun Day Friday"

Please note; today Friday, October 12 there will only be a 5:30 class!!! Thank you!

Fun day Friday!!!

1. Back Squat
1 Rep Max

2. Bench
1 Rep Max

3. Run
10 x 100 Meters on the Minute

121011"Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

121010 "Pull Ups"

Max pull ups in 8 minutes! You can not take your hands off the bar more than 6 times!

121009 "Black and Blue"

"Black and Blue"
5 Rounds For Time:
10 Power Cleans (135, 95)
10 Burpees

121008 "Nancy"

1. Snatch
3 x 2 Reps

2. "Nancy"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95,65)

121006 "Team WOD"

Team WOD! 8AM

121005 "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

121004 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

121003 "Five Minutes of Fun"

Five minutes of fun!!!

Men's Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
Men's Scaled- 100 Singles, Max Burpees in 5 minutes
Women's Rx- 5 minutes of Max Double Unders with 3 Burpee Penalty for each break
Women's Scaled- 100 Singles, Max Burpees in 5 minutes

121002 "The 3 Amigos"

With a running clock complete:

1. 3 Rounds For Time:
10 Power Snatch (95,65)
10 Handstand Push Ups
at the 10 minute mark, complete:

2. 3 Rounds For Time
10 Thrusters (95,65)
10 Chest to Bar Pull ups
at the 20 minute mark complete:

3. 3 Rounds For Time
10 Box Jumps (24,20)
10 Toes to Bar

121001 "Gwen"

1. Back Squat
5 Rep Max

2. "Gwen"
15 - 12- 9 Reps of Power Clean and Jerks (max load)
Rest as needed between sets

120929 "Team WOD"

Team WOD! 8AM

120928 "Cash Out"

1. Snatch
On the Minute
9 x 1 rep at 80%

2. Clean and Jerk
On the Minute
9 x 1 Rep at 80%

3. "Cash Out"
1000 Meter Row

120927 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120926 "Double"

1. Bench
3 Rep Max

2. "Double"
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs
Rest 5 Minutes
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs

120925 "Radius" & "Alert"

1. "Radius"
3 Rounds For Time:
6 Snatches (145, 100)
200 Meter Run

2. "Alert"
3 Rounds For Time:
50 Meter Heavy Sled Drag Between Legs
200 Meter Kettlebell Farmer's Carry (70,53)

120924 "The Pegusus"

1. Back Squat
3 Rep Max

2. "The Pegusus"
AMRAP 6:
5 Pull Ups
10 Power Cleans (95, 65)
15 Double Unders

120922 "Team WOD"

Team WOD! 8AM

120921 "Roadie"

‎1. Snatch
OTM 9 x 1 Rep at 75%

2. Clean and Jerk
OTM 9 x 1 Rep at 75%


3. "Roadie"
5 Rounds NOT for Time:
50 Meter Sled Drag
15 GHD Sit Ups
2 Minute Rest

120920 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120919 "Lurong Living Challenge"

Lurong Living Challenge WOD

Five Rounds for Time
Men’s Rx - 20 Burpees and 20 KB Swings at 53 lbs
Men’s Scaled - 20 Burpees and 20 KB Swings at 35 lbs
Women’s Rx - 20 Burpees and 20 KB Swings at 35 lbs
Women’s Scaled - 20 Burpees and 20 KB Swings at 25 lbs

120918 "Christine"

Christine~ Hey Girl take it easy on us!!

Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”
Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”
Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”
Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”
Movement Standards:

"Christine" starts from t

he standing position and off the rower. The athlete must step onto the rower quickly and start pulling for 500 Meters.
Both of the athlete's damper setting and foot settings/straps can be set prior to starting the workout.
From there, the athlete will move onto their loaded barbell for 12 Deadlifts.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.
Next, the athlete will transition to 21 Box Jumps.
For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. NOTE: Step ups are allowed for the Scaled version but not at the RX level.
This will continue for three total rounds.

120917 "Randy"

Randy = 75 Power Snatches for Time

Men’s Rx- 75lbs
Men’s Scaled- 45lbs
Women’s Rx- 55lbs
Women’s Scaled- 30lbs

120915 "Team WOD"

Team WOD! 8AM

120914 "Prowler"

1. Snatch
6 x 2 Reps on the Minute at 70%

2. Clean and Jerk
6 x 2 Reps on the Minute at 70%

3. Prowler
2 x 200 Meters (90, 45)

Rest as needed

120913 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120912 "Beer Goggles"

Wicked Wednesday!

1. Bench
1 Rep Max off Pins

2. "Beer Goggles"
3 Rounds For Time:
5 Hang Power Cleans (185, 135)
10 Ring Dips
1 Rope Cimb

120911 "The Seven"

Tuesday! Lucky sevens!

"The Seven"
7 Rounds For TIme:
7 Handstand Push Ups
7 Thrusters (135, 95)
7 Knees to Elbows
7 Deadlifts (245, 175)
7 Burpees
7 Kettlebell Swings (70, 53)
7 Pull Ups

120910 Paleo Challenge

Good Morning!!!

We have decided to do the Paleo Challenge a little different this round!! Please sign up at http://www.lurongliving.com/challenge/

Tons of prizes! Tons of information and great tracking!!!

Get signed up soon it starts Monday, September 17!

120910 "Final WOD"

1. Box Squat
1 Rep Max

2. "Final WOD"
15 - 12 - 9- 6 - 3
Power Snatch (115 ,85)
Bar Facing Burpees

120908 "Team WOD"

Show up at the box at 9AM for a team WOD.

Paleo Challenge Fall 2012

Paleo Challenge Fall 2012!!

What: Paleo Clean eating challenge

When: Begins Monday, September 17, 2012 lasts until Monday, October 29, 2012! That’s 6 tiny weeks to a fitter, happier, healthier you!

Who: You!!! Any member or RUK!

Where: CrossFit RUK!

Why: To get the most out of your CrossFit experience!

Cost: $30

Prizes: This will be determined when we find out how many participants we have!

Administrator: Andrea Pedigo- You can ask Jarrid and Patrice their advice and such but I am going to handle all the technical stuff due to their upcoming nuptials and competitions! 

My email is andi_dyann78@yahoo.com and my phone number is 620-561-0361

Keep your eyes on Facebook, the blog, and in the gym! I will have paperwork explaining the challenge and hints and tips to get you prepared for success!!! I should have packets prepared by Monday, September 10, 2012!

120907 "Skill Day"

1. Snatch
1 Rep Max

2. Clean and Jerk
1 Rep Max

120906 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120905 "Screw Ball"

1. Bench
3 Rep Max

2. "Screw Ball"
8 Rounds for Time:
8 Wall Balls (20,14)
8 Burpee Box Jumps (20")

120904 "Black Widow"

"Black Widow" 

30 - 20 -10 Power Cleans (135,95) 

KBS (53, 35)

120903 "Labor Day WOD"

Labor Day!

Monday, September 3, 2012

There will only be one WOD at 9 am! Come join the fun!!!

Want to come try it out? This would be a good time!!

120901 "Team WOD"

Show up at the box at 9AM for a team WOD.

120903 "Labor Day WOD"

Labor Day!
Monday, September 3, 2012
There will only be one WOD at 9 am! Come join the fun!!!
Want to come try it out? This would be a good time!!

120831 "Cash Out"

1. Snatch 8 x 1 rep on the minute at 80%

2. Clean and Jerk 8 x 1 rep on the minute at 80%

3. “Cash Out”

200m Prowler Push For time (45#/empty)

120830 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120829 "Mash Up"

1. Unstable Bench

1 Rep Max

2. Mash Up On the Minute for 12 Minutes:

Odd: 5 Strict Presses

Even: Max Pull Ups

120828 "Death by Power Clean"

Death By Power Clean

For 15 Minutes

On the first minute complete one power clean

On the second minute complete two

On the third minute complete three

Etc

120827 "Isaac's Revenge"

1. Box Squat

1 Rep Max

2. "Isaac's Revenge"

3 Rounds For Time:

400 Meter Run

15 Air Squats

15 Box Jumps (24, 20)

15 Air Squats

120825 "Team WOD"

Show up at the box at 9AM for a team WOD.

120824 "Roadie"

1. Snatch
9 x 1 Reps at 75%, OTM

2. Clean and Jerk
9 x 1 at 75%, OTM

3. "Roadie"
5 Rounds for Time:
50 Meter Sled Push
15 Weighted Sit Ups (70, 50)

120823 "Rest/Yoga Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120822 "Opium Dream"

1. Unstable Bench
1 Rep Max

2. "Opium Dream"
21-18-15-12-9-6-3
Ground to Overhead with Plate (45, 25)
5 Burpees + 30 Double Unders

120821 "Penalty Box"

"Penalty Box"
6 x 300 m Row

120820 "Squat Medley"

1. Box Squat
1 Rep Max

2. Squat Medley
10 Reps at 30%
10 Reps at 40%
10 Reps at 50%
10 Reps at 60%
Max Reps at 60%

120818 "Team WOD"

Show up at the box at 9AM for a team WOD.

120817 "Tumbler"

1. Snatch
    9 x 1, OTM

2. Clean and Jerk
    9 x 1, OTM

3. "Tumbler"
AMRAP:
  8 Reverse Lunges (155, 105)
  16 Deadlifts (155, 105)
  24 Leg Lifts
  32 Double unders

120816 "Rest Day/Yoga"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120815 "The Empire"

1. Unstable Bench
1 Rep Max

2. The Empire
8 Rounds For Time:
1 Rope Climb
12 Hand Release Push Ups

120814 "Fuel For Fire"

"Fuel For Fire"
Teams of 3:

Row 1500m
1200m Run
60 Box Jumps (20-24-30")
60 Burpees
1200m Run
1500m Row

120813 "Watering Hole"

1. Box Squat
1Rep Max

2. "Watering Hole"
5 Rounds For Time
10 Pistols (5 ea side)

15 GHD Sit Ups
200 Meter Run
Rest 1 Min

120811 "Team WOD"

Show up at the box at 9AM for a team WOD.

120810 "Dancing Geisha"

Might I suggest some gloves for this WOD!?

1. Snatch
6 x 2 Reps, OTM at 65%

2. Clean and Jerk
6 x 2 Reps, OTM at 65%

3. Box Squat Jumps
8 x 2 Reps

4. "Dancing Geisha"
3 Rounds For Time:
6 Deadlifts (275, 185)
12 Box Jumps (24, 20)
18 Toes to Bar

120809 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120808 "Honey Highball"

1. Push Press
3 Rep Max

2. Ring Push Ups
2 x Max Reps

3. "Honey Highball"
     9-6-3
Handstand Push Ups
Burpees
Chest to Bar Pull Ups
Burpees

120807 "Hot Night in Bangkok"

Hot Night in Bangkok
5 Power Cleans (225, 155)
400 Meter Run
10 Power Cleans (185, 135)
400 Meter Run
15 Power Cleans (135, 95)

Tabata Row
8 rounds of :20 sec on, :10 sec off for total meters

120806 "Annie"

Deadlift
3 Rep Max, from a deficit

Pause Squats
3 x 8 Reps

"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

120804 "31 Heroes"

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

120803 "Flying Dutchman"

We'll just call this a warm -up for Saturday!

1. Snatch
On the Minute for 6 Minutes, 2 Reps

2. Clean and Jerk
On the Minute for 6 Minutes, 2 Reps

3. Lateral Hops
4 x 6 Reps

3. "Flying Dutchman"
5 Rounds For Time
50 Meter Sled Push
15 GHD
1 minute rest between rounds

120802 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120801 "Ten-Ichi"

1. Bench Press
Work up to a 1 rep max

2. Ten-Ichi
4 RFT:
15 Kettlebell Swings (70, 53)
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict Handstand Push Ups
3 Muscle ups

120731 "Sake Bomb" & "Mai Tai"

Come join us! We don't bite!

Sake Bomb
3 RFT:
15 Hang Power Clean (135, 95)
15 Burpees

Rest 10 Minutes

Mai Thai
5 RFT
35 Double unders
200 meter Run

120730 "Monday Mash-Up"

Awwww Monday!!! Here we go!!

1. Back Squat
1 Rep Max

2. Romanian Deadlifts
3 x 8-12 Reps

3. 4 Rounds NOT for Time:
15 Weighted Abmat Sit ups
12 Strict Toes to Bar
9 Second L-Sit

120727 "Black and Blue"

“pre parade work out"!

5 Rounds for Time:
10 Power Cleans (135,95)
10 Burpees

120728 No Team WOD

RUKers-

No TEAM WOD Today- see you at 9:30AM at the Civic Center for the Dodge City Days Parade!

120726 No Yoga Today

YO GA goers,

Sorry for the bad news but we are not going to have yoga on Thursday night this week. Instead please come help us with the float at the box at 8PM.

Stay Stretched and hydrated

The RUK CREW

120725 "Hump Day Run"

Run
On the Minute for 10 Minutes:
100 Meters

120724 "Sizzurp"

5 Rounds For Time:
15 Deadlifts (225, 155)
35 Abmat Sit Ups

1207423 "Skill Day"

Front Squat
5, 4, 3, 2, 1 Reps
Press 5, 4, 3, 2, 1 Reps

120721 "Team WOD"

Show up at the box at 9AM for a team WOD.

120720 "Monk's Nitecap"

AMRAP 9
3 Muscle Ups
6 Thrusters (135, 95)

120719 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120718 "Skill Day"

Wild Wednesday!

Hang Power Clean
7 x 2 On the Minute

Power Clean
7 x 2 On the Minute

Squat Clean
7 x 2 On the Minute

120717 "Nancy"

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95, 65)

120616 "Skill Day"

Just another manic Monday!

Deadlift
5 x 5

Bench
5 x 5

120714 "Team WOD"

Show up at the box at 9AM for a team WOD.

120713 "The Splits"

3 Rounds For Time:
8 Split Snatches (115,75)
7 Bar Muscle Ups
400m Run

120712 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

CrossFit Games start 120713

What's up RUKers-


Well it is that time again. You've seen it on TV! Now come watch it with the RUK crew and have a good time too! After the WOD on Friday (games at approximately 8PM) we will head down to Central Station and watch the Crossfit Games!

You can empathize with all those competitors! Come cheer them on with your RUK buddies!

Let Jarrid or Patrice know if you are coming so they can get a head count!

We have the whole back room so bring those friends and family of yours that are curious about what we do!

Games are going on the rest of this week and you can watch them live on ESPN2 or via the world wide web. 

For more info on the games go to www.games.crossfit.com

120711 "Skill Day"

It's the "easy" day!!!!

1. Clean and Jerk
1 Rep Max

2. Snatch
1 Rep Max

120710 "Smuttynose"

3 Rounds For Time:
400 Meter Run
30 Overhead Squats (75, 55)
21 Pull Ups

31 Heroes WOD: August 6, 2012

Mission 

The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. 

Saturday, August 4th at 9:45AM

Location CrossFit RUK-2002 First Ave, Dodge City, KS 67801 

Please register at: 

http://www.31heroes.com/gym-listing/

All fitness levels welcome and encouraged to participate! Work outs will be modified to abilities. Teams will be created at the event. Remembering and honoring our troops! 

rukfit@gmail.com

WOD: 

“31 Heroes” 

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

120709 "Skill Day"

Awwww Monday!

Back Squat
7 x 2 Reps

Bent Over Row
5 x 5 Reps

120707 "Team WOD"

Show up at the box at 9AM for a team WOD.

120706 "Moose Drool"

Already Friday!? Let's do this thing!

"Moose Drool"
5 Rounds For Time:
15 Back Squats (135, 95)
15 Ring Row

120705 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

Freedom WOD CF-ers

Happy Independence Day

120704 "Jonesworthy"

Freedom WOD- 9am

Squats
80-64-50-32-16-8

KB Swing
40-32-25-16-8-4

Pullups
20-16-12-8-4-2

120704 Independence Day

No fireworks in Dodge City!? Come join us tomorrow for a bang up of a work out! July 4th RUK will be open at 9am!
Everyone welcome!

120703 "Manhandler"

5 Rounds of AMRAP 3:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)
Rest 1 Minutes Between Rounds.

120702 "CrossFit Total"

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift

120630 "Team WOD"

Show up at the box at 9AM for a team WOD.

120629 "Thirsty Dog"

That reminds me: hydrate!

"Thirsty Dog"
5 Rounds For Time:
50 Double Unders
7 Jerks (185, 135)
21 Toes to Bar

120628 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120627 "Get Your Clean On!"

Hang Power Clean
7 x 2 On the Minute

Power Clean
7 x 2 On the Minute

Squat Clean
7 x 2 On the Minute

120626 "McGhee"

AMRAP 30:
5 Deadlifts (275,185)
13 Push Ups
9 Box Jumps (24,20)

120625 "Mmmmm Monday"

Front Squat
10 x 1 at 90%

Weighted Pull Ups
5 x 5 reps

120623 "Team WOD"

Show up at the box at 9AM for a team WOD.

120622 "Angie"

For time:
100 pull ups
100 push ups
100 sit ups
100 squats

120621 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120620 "The Presses"

Well, Well, Well.... Wednesday we meet again!

On the Minute For 15 Minutes
5 x 1 Rep Press
5 x 1 Rep Push Press
5 x 1 Rep Push Jerk

120619 "Christine"

Come meet Christine! Bet you love to hate her!

3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20"

120618 "Awesome Monday"

Back Squat
10 x 1 Reps at 90%

Pull Up
5 x 5 Reps Weighted

I Shape Me.

120615 "Team Tire Flip"

Two teams race to finish 400 Meter Tire Flips:
Tire Flip (guys: 6 flips, girls: 4 flips)
After completing the tire flips run 400 meters back to the tire.

" Smuttynose " 

3 Rounds For Time: 

400 Meter Run 

30 Overhead Squats (75, 55) 

21 Pull Ups

120614 "Rest/Yoga Day"

Yoga class starts TONIGHT at RUK! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120613 "DT" Gone Crazy

5 Rounds for time on the 3 Minute of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

120612 "Cement Mixer"

7 Rounds for Time on the 3 minute Mark: 

400 Meter Run

12 Toes to Bar

120611 "Skill Day"

Back Squat
20 Rep Max

Jerks
5 x Push Jerk + Split Jerk

120609 Team WOD

No Team WOD on Saturday, June 9th.

120608 "Sugar Daddy"

Fun Day Friday!

21 - 15 - 9
Deadlift (225, 155)
400 Meter Run

120607 "Rest Day"

Just because its a rest day doesn't mean you shouldn't stretch! It helps with recovery and sore muscles!


Next Thursday (June 14) Yoga comes to RUK! $5 a class Thursday 7:30pm! Come stretch with us!!

120606 "Snatch Mash Up"

"Where you at Wednesday"

On the Minute for 20 Minutes:
Odd min: Power Snatch+Snatch Balance+3 Overhead Squats
Even min: 35 Double Unders

120605 "Audacity"

"I'll Try it Tuesday"
We need another recruit!!!

3 Rounds For Time:
400 Meter Run
15 Power Cleans (115, 80)
15 Ring Dips

120604 "Skill Work"

"Might Try it Monday!"

Come on down and see us!

Front Squat
3x3

Bent Over Row
3x8

Sled Pulls
3x 100 meters with max load

120603 "Rest Day"

Just because its a rest day doesn't mean you shouldn't stretch! It helps with recovery and sore muscles!

120602 Team WOD

Show up at the box at 9AM for a team WOD.

120601 "Hot Diddle Dunkel"

4 Rounds For Time:
400 Meter Run
50 Air Squats

120531 "Rest Day"

Just because its a rest day doesn't mean you shouldn't stretch! It helps with recovery and sore muscles!

120530 "Mash Up"

On the Minute For 20 Minutes:
Odd Minutes: 3 Power Snatches + 3 Overhead Squats (weight of your choice)
Even Minutes: 12 Kettlebell Swings (70, 53)

120529 "Dos Equis"

In Teams of 2 Complete: 

500 Meter Row (each team member) 

40 - 30- 20 

    Reps of: Power Clean (135, 95) 

    Jerk (135, 95) 

    500 Meter Row (each team member)

120528 Memorial Day "Murph"

1 Mile Run 

100 Pull Ups 

200 Push Ups 

300 Air Squats 

1 Mile Run