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
Tuesday, July 31, 2012
Monday, July 30, 2012
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
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
Friday, July 27, 2012
120728 No Team WOD
RUKers-
No TEAM WOD Today- see you at 9:30AM at the Civic Center for the Dodge City Days Parade!
No TEAM WOD Today- see you at 9:30AM at the Civic Center for the Dodge City Days Parade!
Thursday, July 26, 2012
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
Wednesday, July 25, 2012
Tuesday, July 24, 2012
120724 "Sizzurp"
5 Rounds For Time:
15 Deadlifts (225, 155)
35 Abmat Sit Ups
15 Deadlifts (225, 155)
35 Abmat Sit Ups
Monday, July 23, 2012
1207423 "Skill Day"
Front Squat
5, 4, 3, 2, 1 Reps
Press 5, 4, 3, 2, 1 Reps
5, 4, 3, 2, 1 Reps
Press 5, 4, 3, 2, 1 Reps
Saturday, July 21, 2012
Friday, July 20, 2012
Thursday, July 19, 2012
120719 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
Wednesday, July 18, 2012
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
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
Tuesday, July 17, 2012
Monday, July 16, 2012
Friday, July 13, 2012
120713 "The Splits"
3 Rounds For Time:
8 Split Snatches (115,75)
7 Bar Muscle Ups
400m Run
8 Split Snatches (115,75)
7 Bar Muscle Ups
400m Run
Thursday, July 12, 2012
120712 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
Wednesday, July 11, 2012
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!
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
Tuesday, July 10, 2012
Monday, July 9, 2012
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:
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!
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.
Friday, July 6, 2012
120706 "Moose Drool"
Already Friday!? Let's do this thing!
"Moose Drool"
5 Rounds For Time:
15 Back Squats (135, 95)
15 Ring Row
"Moose Drool"
5 Rounds For Time:
15 Back Squats (135, 95)
15 Ring Row
Thursday, July 5, 2012
120705 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
Wednesday, July 4, 2012
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
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!
Everyone welcome!
Tuesday, July 3, 2012
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.
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)
Rest 1 Minutes Between Rounds.
Monday, July 2, 2012
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