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!!!