114 Poplar
Dodge City, KS 67801
Dodge City, KS 67801
Wednesday, January 16, 2013
January 16, 2013
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Strength WOD
Back squats 6×3
Achieve 3rm take no more than 18 minutes.
WOD
9 minute AMRAP
9 KB swing (70,55)
9 goblet squats (70,55)
18 double unders
Rest 1 minute
2 minute AMRAP of max calories on rower
Post total rounds and reps the post calories!!
Tuesday, January 15, 2013
Tuesday!
Strength WOD!
-good mornings 5×5
-Turkish getups
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3×8 (4/4)
WOD
800 meter run
Rest 2 minutes
600 meter run
Rest 2 minutes
400 meter run
Rest 2 minutes
200 meter run
Post total time!
Monday, January 14, 2013
WOD
Cindy ***with a twist***
20 minute clock to perform
AMRAP of
5 Pullups
10 Push-ups
15 Air Squats
***Buy in is a Heavy Grace
-30 Clean and Jerks (155, 105)
Post two scores. One is the time for Heavy Grace and the other is total rounds and reps of Cindy in the remainder of the 20 minute clock. There is no rest period.
This Saturday! World wide Wod!!
This Saturday is the long awaited, first ever competition held at our very own box!
Sign in begins at 8 am! Even if you aren’t registered come and cheer your competitors on!!
Wednesday, January 9, 2013
Skill WOD
MAX Wall Walks in 3 minutes
Post total reps…(rep begins and ends with chest and legs on the ground, laying facedown)
WOD
For Time Complete
1000 Meter Row
20 OH Squats (135, 95)
30 KB Swings (70, 55)
40 Pushups
50 Wallballs
6 Rope Climbs
Post total time.
Tuesday, January 8, 2013
WOD
21-15-9
Deadlifts (275, 185)
Box Jumps (30, 24)
400 meter run (the run is the last exercise in the round and is always 400 meters)
Core WOD
7 min AMRAP
7 min AMRAP
13 Weighted Situps (KB 45, 25)
13 knee to elbow
Monday, January 7, 2013
Paleo Challenge starts today!
400m row
5 rounds:
10 HR pushups
10 box jumps
10 sit ups
10 KB swings
for time
Paleo Challenge starts January 7!
Hey RUK’ers,
It’s that time of year! Time to focus on you and your health. We are going to give you a little jump start! The Paleo Challenge begins January 7! If you have done Paleo before but didn’t have a “great” time at it come to the meeting and let us see if we can help you figure it out! We want everyone to be successful and get the most from their CrossFit experience and this will help. It’s only 32 short days and after that you can determine how to continue with the nutrition that best suits your life style!
Cost is only $15 (prizes will be determined once we see how many we have sign up although the biggest prize is going to be the changes you see and feel in yourself- Corny I know).
This first Paleo Challenge of 2013 will be hosted by Andrea and Jamie Pedigo. Our contact information is:
Andrea: [email protected] and cell 620-561-0361
Jamie: [email protected] Cell 620-561-0377
Please join us for one of the following informational meetings to get started:
Thursday, January 3- 7:00pm
Friday, January 4- 6:15pm (after 5:30 class and before 6:30 class)
Saturday, January 5- 10 am (after the morning WOD)
If these times do not work for you and you want more information contact us at the above email or phone numbers and we will get you set up!
Here’s to a happier, healthier, fitter New Year!
Andrea D Pedigo
