RMSDF

7.22.09

Warm up: Med Ball training

WOD:

Tabata

Abs, Shuttle Run, Box Jumps & Kb swings

 

7.20.09 B-KB Assualt

Warm up:

WOD: B-KB Assualt

Burpees
51,41,31,21,11,1

KB Swings
5,10,15,20,25

You must finish all 51 burpees before doing the 5 swings, then all 41 burpees and 10 swings

Cool down with 25 light KB Swings

7.20.09

Hey Everyone!

I hope you all had a good weekend! I'm looking forward to a great class tonight. Come ready to work hard!

Don't forget Castle Rock members new class time for all CF classes 5:45pm Mon-Fri. With a Hybrid option for any one interested in mixing Heavy Bag with CF on Tues, Thurs & Fri. Also the new Tues & Thurs. 10am class with babysitting and the Sat 9:15am class.

Joe & Sarah skeet shooting over the July 4th weekend.

7.16.09

warm up

20 air squats

2 min jump rope

2 sets

5 rds for time:
10 Renegade Rows
10 Thrusters

Hybrid
6 rds for time:
5 RR's
5 Thr's
5 #4 combos 4 knees(L&R)

KIds Krav Maga Spy Camp Castle Rock

07.15.09

   

2 min Front Bridge , 1 min side bridge (L&R) Repeat with no rest

2 rds with no rest:
2 min. MT Climbers, 1 min Reverse Crunch, 2 min Shuttle Run, 1 Min Reverse Crunch

BURNER:
2min no rest:
10 KB Swings, 5 push ups

John the WOD KILLER done with a smile or is that dazed relief?

July 14.09

"Karen"

150 Wall Ball shots for time

7.13.09

   

Fight Gone Bad Theme       

5 minute rd one minute rest in between. Go for max number of reps. total  # of reps for each exercise = your score.

Box Jumps 5min, Wall Ball 5 min & Burpees 5 min.

7.10.09

   

Ninja's WOD

7.09.09

   

 10 Knees to Elbows
 5 MAX DISTANCE SPRINTS

COMPLETE 5 RDS FOR TIME

Lucy & Will with their baby goats Frankie & Wallie

7.8.09 "Monster Madness"

   

complete as many rounds in 15 minutes as possible of:

10 Burpess, 10 KB Swings & hold front bridge for a count of 30.