Come work on a weakness!

Skill WOD- 4 Rounds- 2 minutes each- Run 200- max double unders with remainder of time.

WOD- 5 Rounds for time

2 Rope climbs (4 if scaled)

4 squat clean and jerks (185,115)

8 2 for 1 Wall Balls (20,14)

(Post total double unders for WOD 1 and time for WOD 2)

Strength WOD

6 Unbroken Rounds every two minutes

1 push press

1 Push Jerk

1 Split Jerk

WOD- 8 Minute AMRAP

12 Shoulder to overhead (135,95)

12 Alternating DB snatches (70,50)

12 Calorie Row

Rest two minutes

4 Minute AMRAP- Max L Sit hold

There will be a TEAM WOD this Saturday morning at 9 am! Be there or be weak!!!

We have several members competing in a CrossFit competition in Amarillo Friday and Saturday!! We want to wish them all the best of luck! Something tells me Andrea will probably issue frequent pictures and updates on the facebook page! Stay tuned!

EMOTM

3 Snatch balances

3 bar muscle ups (Scaled is 5 pullups and 5 HR push ups)

WOD for time

40 Toes to Bar

40 Sandbag slams (50,30)

40 Over head Squats (95,65)

40 Box Jumps (24,20)

(Post weight used for snatch balance and time for WOD)

Come work on form or your goat!! Open gym from 6pm-730

For Time:

3 Rounds

400 M Run

21 KB Swings (70,55)

12 Chest to bar pull ups

2 Minute rest, then…

50-40-30-20-10

Double Unders and Sit ups

Post total time including rest!

Happy Father’s day to all our resident RUK dads! Keep strong

and parent on!!!

3 minute max tests with 3 minutes rest between each!

1 Deadlift (225,135)

(3 minute rest)

2. Power Snatches (95,65)

(3 minute rest)

3. Prowler Push (90,50)

(3 Minute rest)

4. Rope Climb

(3 minute rest)

5 Over Head walking Lunges (45,25)

Post total combined reps!

Skill WOD

Axel work

For Time:

30 Back Squats (205,135)

20 Burpee Box Jump Overs and 3 Air Squats at the top of the box)

1000 Meter Run

Thursday’s are for working on a skill or just stretching!

Please ask a trainer if you would like to make up a WOD so we can make sure someone is available to coach!