digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

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


Wednesday, December 12, 2012

It’s your lucky WOD!

Strength WOD
7 x 2 Thruster
(Rest 90-120 sec in between sets…no more than 14 minutes to find a 2RM)…off the rack.

WOD
3 rounds of 3 minutes with 1 minute rest in between rounds
(Total of 9 minutes of work, 2 minutes of rest)
Like Fight Gone Bad..1 minute at each station and immidiately move to the next one as the clock runs.
1 min MAX reps at each station of:
-C2B Pullups
-Thruster (95, 65)
-Calorie Row
…continuous running clock, continuous count of reps.

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