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