digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

  • Getting Started
  • About Us
    • About Us
  • Succcess Stories
  • Schedule/Rates
  • Contact Us


150904 Friday WOD

Part 1

Overhead Squat – 4 x 3, :90 rest

Part 2

5 x 3 minute AMRAP of:

Run 100 Meters

10 Straight Leg Towel raises (scale to ability)

5 wall walks

or

5 shoulder presses @ 55-75

Rest 1 minute between AMRAPs.

Part 1

Overhead Squat – 4 x 3, :90 rest *climb in weight over each set

Part 2

5 x 3 minute AMRAP of:

Run 100 Meters

10 strict Toes to Bar (scale to ability)

5 Handstand push-ups

or

5 weighted push-ups

Rest 1 minute between AMRAPs.

Resources

cf cffootball cfgames cfjournal cfkids cfmom CrossFit-Endurance gymnasticswod logwod Mobility-WOD progenex

Friends of CrossFit Ruk

cf785 cfdunamis cflincoln cfspringfield peak360
Home | Getting Started | Schedule | About Us | WOD | Nutrition | Resources | Contact Us
CROSSFIT RUK
© All Rights Reserved
CrossFit Website By Siteplicity
CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Website Design