RMSDF

RMKM&CF WOD 7.29

Buy In:

20 KettleBell Windmills (each side)

5 Turkish Get Ups

5 Rounds for time:

10 Ring Dips or scale it with regular dips

10 Ball Slams

10 Side to Side Pull Ups 5 each side scale with band or do renegade rows

7.28 RMKM&CF WOD

Every Minute on the Minute for 20 minutes:

complete 1 rep of each the first minute then 2 reps the second minute, then 3 reps, 4,5,6,7,8,9,10

hang cleans PVC

Kness to Elbows (K2E)

or Hybrid sub the K2E for a #2 combo with two knee strikes adding a rep each minute

There are several ways to look at this workout. Here is what you can try today.

When you run out of time to complete the work start going down the ladder. If you run out of time on say #8 the next minute do 7 then 6,5,4,3,2,1

July 27.09 WOD Cindy

"Cindy"

As Many Rounds as Possible in 20 minutes (AMRAP)

5 Pull ups

10 Push Ups

15 Squats

Try scaling it with 1,5,10

Go for full range of motion: chin to the bar and arms extended at the bottom of the pull up, chest to the floor & arm extended at the top of the push up, go for parallel on the squat even better below.

 

Kids Krav: Ballon Boxing

July 24

4 rds for time: 400 meters 30 wall ball 20 Hindu push ups

July 24

Hi All!

Look for a great workout with Joe tonight it will be either a Hybrid or total CF WOD

Don't Forget the NEW CF class on Saturday's at 9:15am. Get in and kick off your weekend with a great workout.

 

Hybrid

   Thursday July 23

Buy in: 1 mile run

WOD: Hybrid

Everyone in class choose to do a Hybrid WOD

2 rds of

1 min each exercise with 30 sec rest on rd #1 & 15 sec rest on rd #2

kicking (any kick), KB Swings, Punching (any combo),push ups, supermans & Russian Twists

Cash out:

pick one 1/2 mile run or 40 kung fu jacks & 20 sit ups

 

Will 8yr working his deadlifts after a 1 mile run.

 

Lisa works on her superwomen holds.

 

Jenny & Grant are DONE! nice job guys!

The Family Fox & Lucy.

Not to worry her Dad knows Krav & Foxy Loxy has been hang out at the house for 10+ yrs.

Bob S. hitting the top of a thruster!

 

and then the renegade rows!

WOD

I'm looking forward to a kick ass workout on Thursday. I hope to see
you all in and ready to CrossFit!

John Hallett Rocky Mountain Krav Maga & CrossFit 303-681-2622

July 22

AMRAP in 15 minutes

10 push press
10 pull ups
10 kb windmills
10 v sit ups
10 supermans ( hold for a slow 10 count)

Welcome to Our Workout of the Day Blog

We would like to invite you in to try a class or two.

Schedule your class today.

All of our workouts are scalable for newbies to CrossFit, so that means you should get into the next class on our schedule. We are here to help you get in the best shape of your life!

CrossFit is fitness for Life, Work, Sport( whether it on the field or chasing the kids or grand kids) & Play, that works no manner your fitness level. It's not another fitness gimmick or trend. Let us help you with your exercise and diet plan. Don't wait the next ten to sign up get Krav Maga added to their membership for free! Email me john@kravmaga-crossfit.com

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