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Monday, January 14, 2013

January 14, 2013

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WOD

Cindy ***with a twist***

20 minute clock to perform

AMRAP of

5 Pullups

10 Push-ups

15 Air Squats

***Buy in is a Heavy Grace

-30 Clean and Jerks (155, 105)

Post two scores. One is the time for Heavy Grace and the other is total rounds and reps of Cindy in the remainder of the 20 minute clock. There is no rest period.

Friday, January 11, 2013

January 11, 2013

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Finally Friday!

Strength WOD

Power Snatch (3, 3, 2, 2, 1, 1) – EVERY 2 MINUTES

Post heaviest successful power snatch.
WOD

12 min AMRAP

30 Pullups

30 DB Walking Lunges (35?s, 20?s)

This Saturday! World wide Wod!!

January 10, 2013

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This Saturday is the long awaited, first ever competition held at our very own box!

Wednesday, January 9, 2013

January 10, 2013

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Skill WOD

MAX Wall Walks in 3 minutes

Post total reps…(rep begins and ends with chest and legs on the ground, laying facedown)

WOD

For Time Complete

1000 Meter Row

20 OH Squats (135, 95)

30 KB Swings (70, 55)

40 Pushups

50 Wallballs

6 Rope Climbs

Post total time.

Tuesday, January 8, 2013

January 08, 2013

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WOD

21-15-9

Deadlifts (275, 185)

Box Jumps (30, 24)

400 meter run (the run is the last exercise in the round and is always 400 meters)

Core WOD
7 min AMRAP

13 Weighted Situps (KB 45, 25)

13 knee to elbow

Monday, January 7, 2013

January 07, 2013

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Paleo Challenge starts today!

400m row

5 rounds:
10 HR pushups
10 box jumps
10 sit ups
10 KB swings

for time

Paleo Challenge starts January 7!

January 02, 2013

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Hey RUK’ers,

It’s that time of year! Time to focus on you and your health. We are going to give you a little jump start! The Paleo Challenge begins January 7! If you have done Paleo before but didn’t have a “great” time at it come to the meeting and let us see if we can help you figure it out! We want everyone to be successful and get the most from their CrossFit experience and this will help. It’s only 32 short days and after that you can determine how to continue with the nutrition that best suits your life style!

Cost is only $15 (prizes will be determined once we see how many we have sign up although the biggest prize is going to be the changes you see and feel in yourself- Corny I know).

This first Paleo Challenge of 2013 will be hosted by Andrea and Jamie Pedigo. Our contact information is:

Andrea: [email protected] and cell 620-561-0361

Jamie: [email protected] Cell 620-561-0377

Please join us for one of the following informational meetings to get started:

Thursday, January 3- 7:00pm

Friday, January 4- 6:15pm (after 5:30 class and before 6:30 class)

Saturday, January 5- 10 am (after the morning WOD)

If these times do not work for you and you want more information contact us at the above email or phone numbers and we will get you set up!

Here’s to a happier, healthier, fitter New Year!

Andrea D Pedigo

Monday, December 31, 2012

December 31, 2012

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Extra class added at 4:00pm!

“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Last Call!!!

December 30, 2012

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Hey RUK’ers and followers-

Get signed up for the World Wide Wod coming to Dodge City Kansas! Just follow the link and get signed up! Invite your friends and family! All levels encouraged to sign up! We will have places for everyone!

http://www.thegaragegames.com/register/?eventID=103

Friday, December 28, 2012

December 27, 2012

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WOD
For time complete:
30 Power Cleans (155, 105)
30 Front Squat (155, 105)
30 Shoulder to Overhead (155, 105)

Post total time

Core/Skill WOD
Tabata Double Unders (4 minutes of 20 seconds on, 10 seconds off) *score is lowest round
Then, with a 4 minute clock, accumulate as much time as possible in a ring dip position

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