Good luck to all our members that are taking off for the Color Me Radd run in Wichita today!

Also, there is a color run coming up here in Dodge City! If we turn all our forms in at once we get a discount! If you decide you would like to do it please leave your forms in the gym and I will mail them in all together!!

Strength WOD

Power clean- 5×3 (Post the heaviest weight for 3 reps, touch and go)

WOD

12 minute AMRAP (As many reps as possible)

8 DB squat cleans (40,25)

10 Push ups Hand release

20 Double Unders

Come on down to open gym and work on whatever skill you are having trouble with. Always practice those things that you are bad at until they become your favorite!! 6-730 pm!

Skill WOD

Bar Muscle ups- Max unbroken in one set (8 minute cap)

WOD (Complete for time)

30 Power Snatches “Isabel” (135,95)

20 Overhead Squats (135,95)

10 Burpee Bar muscle ups (Scale is 1 pushup, 1 burpee, 1 C2B pull up x 15)

Core WOD

Weighted Plank (45,25)  3 Rounds- Rest 1 Minute between rounds

Strength WOD

Strict Press 6×3 (increase the weight every set, post heaviest set of 3, 10 minute time cap)

WOD

AMRAP (as many reps as possible) in 6 minutes

At the start of minute 0,2, and 4 begin with:

16 KB swings (70,55) and with remaining time of the 2 minutes perform:

max meters on the rower- Post total meters rowed as your score!

CORE WOD

2 rounds- Not for time!

6 Right arm Turkish getups + 30 meter overhead walk with KB on right arm (55,35)

6 left arm turkish getups + 30 meter overhead walk with KB on left arm (55,35)

12 T getups and 60 meter overhead walk (This only do once)!!!!

Skill: Practice Rope Climb! (5 attempts: Fastest rope climb from ground to 15 ft. Measure in seconds).

WOD

Complete for time:

800 Meter Run

4 Rope climb (8 if modified)

20 Squat Clean and Jerk (165,120)

4 Rope Climb (8 if modified)

800 Meter run!

Thursday’s at RUK are for learning, lifting, and perfecting! Come in and work on that one thing you don’t like and make it your favorite!

***We like to avoid anyone doing a WOD if at all possible. If you need to use this time to make up a missed WOD please contact one of the trainers so they can make arrangements!

Thank you!

How are we suppose to be getting bikini ready with all these cold temperatures!?!?

With some CrossFit WODS and Paleo dinners! That’s how!!!

Skill WOD

Max reps in 6 minutes of HSPU (Anytime you break or come off the wall you must rest for a minimum of 45 seconds)

WOD

For time:

100 situps

75 HR Push ups

50 Walking DB lunges (DB in racked position 35,25)

25 Hang Power Cleans (155,110)

Strength WOD

8×2

Hang split snatch *alternate legs!

WOD

12 minute AMRAP (As many rounds as possible)

12 (6/6) Single arm Dumb bell Overhead Squat- 1 arm at a time, right then left. (40,25)

12 Wall Balls (20,14)

12 Box Jumps (24, 20)

Post total rounds

“Helen”

3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings (55,35)

12 Pull-Ups

Rest exactly 2 minutes, then buy out with

50 Back Squats (135,95)

Post total time

Once you get the hang of our new site please comment with times and thoughts on the WODS!!!

You asked and we don’t dissapoint! It’s Time for Fran!!!

Fran-

21-15-9

Thrusters (95,65)

Pull ups

Let’s Do This!!!