120718 "Skill Day"
July 18, 2012
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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
120712 "Yoga/Rest Day"
July 12, 2012
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
CrossFit Games start 120713
July 11, 2012
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"
July 11, 2012
It’s the “easy” day!!!!
1. Clean and Jerk
1 Rep Max
1 Rep Max
2. Snatch
1 Rep Max
120710 "Smuttynose"
July 10, 2012
3 Rounds For Time:
400 Meter Run
30 Overhead Squats (75, 55)
21 Pull Ups
31 Heroes WOD: August 6, 2012
July 09, 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.
