digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

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


Monday!

Core WOD
Hollow Rock – accumulate 3 min
WOD
4 rounds – Every 5 minutes
Start with a 200 meter row, 200 meter Run, 15 Box Jumps (24, 20)
With Remaining time, MAX SQUAT Clean and Jerks (135, 95) – no rest in between rounds
Score is max Squat clean and jerks

 

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