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Nukes

June 18, 2014
by admin
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Nukes

8 minutes to complete:
1-mile run
185/135 deadlifts max reps

Rest 1 Min

10 minutes to complete:
1-mile run
135/95 power cleans, max reps

Rest 1 Min

12 minutes to complete:
1-mile run
95/65 overhead squats, max reps

Wednesday

Prom Wod

June 17, 2014
by admin
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CrossFit RUK is proud to introduce to you Prom Wod. A way to relive the old glory days! So strap on your dancing shoes (nano’s) and boogy the night away

CLEAN & JERK (18 REPS @ 135/95 LBS M/W)
There is a bit of a graphic reason for why you would want to Clean & Jerk before prom. Anyone remember There’s Something About Mary? Yeah, that’s why. If that’s a bit too obscene for your tastes, just pretend that you used your fake ID to hang out at the Oly Bar for some pre-prom fun.

Running 400m  (cause your beat up Civic won’t start)

Remember when your mom wouldn’t spring for a limo to take you to your actual prom? Well, you’re all grown up now – Mom can’t tell you what to do anymore! Hop on the sweet run down memory lane with your partner and make all your gym buddies jealous.

BURPEES (50 REPS)
What would a prom be like without dancing (answer: fun)? Sadly, we haven’t tried Zumba (except for a couple ladies which names I won’t mention) yet so you’re stuck with burpees. Don’t bang these out too fast though – wouldn’t want to meet pukie on your partner before the main event…

THE SNATCH (135/95 LBS M/W MAX REPS BEFORE 10:00 TIME CAP)
Let’s be honest, there’s only one reason everyone gets super excited for prom. The pregame drinking, the sweet limo ride and hours of dancing are all just mile markers on the way to the snatch. If you didn’t make it to the snatch, you probably spent the last half of the night sitting on your couch watching basketball with your dad. And yes, he was disappointed in you. Just like the real prom, the goal of prom WOD is to get as many snatches as possible before the timer hits zero.

Here is the WOD all pulled together

Prom WOD (partner WOD with 10 minute time cap)

18 Clean & Jerks (135 lbs for men, 95 lbs for women)

400m Run

50 Burpees

Max Snatches before Cap (135 lbs for men, 95 lbs for women)

Tuesday

 

Burpee Hell

June 16, 2014
by admin
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Burpee Hell

 

For time:
Run, 400 m
25 AbMat Sit-ups
21 Burpee Pull Up + Toes To Bars
Run, 400 m
25 AbMat Sit-ups
15 Burpee Pull Up + Toes To Bars
Run, 400 m
25 AbMat Sit-ups
9 Burpee Pull Up + Toes To Bars

monday

Deads and runs

June 13, 2014
by admin
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Deads and runs

 

For time:
800 m run
40 Lateral Box jumps 24/20 20
Deadlift 275/175
800 m run
20 Deadlift 275/175
40 Lateral Box jumps
800 m run

Friday

Power Double Climb Unders

June 11, 2014
by admin
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Power Double Climb Unders
21 Power Snatch 115/85
50 DUs
3 rope climb
15 Power Snatch 115/85
50 DUs
3 rope climb
9 Power Snatch 115/85
50 DUs
3 rope climb

Wednesday

ChipRAP

June 10, 2014
by admin
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ChipRAP
PREWOD
Hang Squat Clean 5RM 15 minutes

15 minute AMRAP
50 Burpees
40 Wall Ball
30 HSPU
20 Power Clean 185/115
10 Muscle up

Tuesday

Lunge it out

June 09, 2014
by admin
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Lunge it out
PREWOD
100 Partner med ball sit-ups!

21-15-9
200m Run
Medicine Ball Cleans
Between rounds: 100 Ft. OH Walking Lunge with med ball

Cashout: 1 Mile run

 

monday

Fight gone…. Very badly

June 06, 2014
by admin
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Fight gone…. Very badly
PREWOD
Back Squat 6×2 at 85% 1RM Rest as needed between sets.

3 rounds, 1 min per station, of:
Deadlift, 135/95 lbs
Air Squat
Hang Power Clean, 135/95 lbs
Muscle-up
Push Jerk, 135/95 lbs
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Reps

Friday

10 to 1 to Overhead to Pull Ups

June 04, 2014
by admin
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10 to 1 to Overhead to Pull Ups
PREWOD
2 Position Snatch (Floor/Mid Hang) 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Overhead Squat, 135/95 lbs
Pull Ups

Tuesday

Runpee Jumps

June 03, 2014
by admin
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Runpee Jumps
For time:
Run, 1200 m
— then —
3 rounds of:
20 Handstand Push-ups
10 Burpee Box Jumps, 36/30 in
— then —
Run, 1200 m

monday

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