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!!