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