WOD
6 Rounds For Time
10 Deadlifts (225, 135)
10 Wallballs
10 Power Snatches (75, 55)
10 Overhead squats (75, 55)
10 Lateral Burpees Over the Bar
Post total time.

Tag-Team Championship Fight Gone Bad – Heavyweight Division
5 rounds for max reps in 1 minute of:
Wall Ball, 30/20
SDHP, 135/95
BJ, 30/24″
PP, 135/95
Row for cals – each athlete must row at least one calorie per round.
1 minute rest between rounds.

if you don’t have any friends to throwdown with you – complete 5 rounds of max reps in 40 seconds at each station, with a 20 second break between every station and a 1 minute rest after each round.

Strength WOD
EMOTM for 12 minutes
On even minutes: Max Pullups
On odd minutes: Max Strict Press (115, 85)
Rest 6 min
WOD
12 min AMRAP
4 Clean and Jerks (185, 115)
12 Hand Release Pushups
12 Calorie Row

Strength WOD
8 minutes to find a 2RM Weighted Pushup Weighted Pushup
(2-2-2-2-2-2-2-2)
WOD
5 stations of 3 min AMRAPs with 3 minutes of rest in between each station
– Station 1: OH Squat (115, 85)
– Station 2: DB Man Maker Burpees (row, row, pushup, ground to overhead) (35, 20)
– Station 3: Shuttle Run Sprints – 50 yards
– Station 4: Thrusters (115, 85)
– Station 5: Prowler Push 15 yards (140, 90)
Post total reps for each

Log on to www.thegaragegames.com and sign up for the 2013 World Wide WOD happening right here in Dodge City Kansas on January 13!!!

Strength WOD
Front Squat 1 x 5, 5, 4, 4, 3, 3 (Achieve a 3RM)
WOD
3 Rounds for Time:
50 KB Swings (55, 35)
50 Air Squats
Rest
100 butterfly situps for time

Post time to comments!

Strength WOD
Front Squat 1 x 5, 5, 4, 4, 3, 3 (Achieve a 3RM)
WOD
3 Rounds for Time:
50 KB Swings (55, 35)
50 Air Squats
Rest
100 butterfly situps for time

January 12, 2013 CrossFit RUK will be hosting a World Wide Gym Resolution! It is also known as

Garage Games! To see more information and get registered go to http://www.thegaragegames.com/events/world-wide-wod-box-resolution/

See you there!

“DT”

Five rounds for time of:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Shoulder to Overhead (155, 105)

12 Min CAP

Rest 4 minutes after the 12 minute mark.

6 Minute AMRAP

Max Strict Toes to Bar – when you break/stop penalty of 4 wall climbs

Post total toes to bar.

1. Max rep HSPU/3 attempts/ rest 1 minute in between.

2. For time
Run/row 400

4 rounds
6 split jerk (165/115)
12 back squat (165/115)
18 wall balls (20/14)
Finish by running a 400!