digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

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


150925 Friday WOD

Part 1

Pause Front Squat + Front Squat

E2MOM x 5 sets – 1+1 @ 55-60%

Part 2

6 rounds for time:

5 Strict Shoulder Press (65-75% of 1RM),

10 Pull-ups or plank dumb bell rows

25 ab-mat situps

Part 1

Pause Front Squat + Front Squat

E2MOM x 5 sets – 1+1 @ 70%

Part 2

6 rounds for time:

5 Push jerk @ 80-85% of 1RM on shoulder press,

10 CTB Pull-ups

25 ab-mat situps

Rest 1 minute between rounds

EMOM x 10

2 burpee bar MU + 4 DB Snatches (70/50)

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