RMSDF

RMKM&CF WOD 8.26.09

Buy In: 25 Left & Right KB WindMills

WOD:

5 Rounds For Time:

1 L&R Turkish Get Up

15 Heavy KB swings

25 Sit Ups

Cash Out:

20 L&R Turkish Get Ups

RMKM&CF WOD 8.25.09

Buy in:

Jacks, sidewinder push ups, air squats & front bridge

WOD:

5 Thrusters, 7 Cleans, 10 Sumo High Pull Dead lifts

Cash out:

Front Bridge 2minutes & stretch

RMKM&CF WOD 8.24.09

Buy in: A.A. Bridging & Jacks

WOD: AMRAP in 20 minutes

5 Knees to Elbows

10 Push ups

15 squats

Cash out: 2 minute front bridge/stretch

Hey everyone!

Get ready to kick off the week right with CrossFit tonight at 5:45pm and Krav Maga at 6:30pm I hope to see you all there!

Weekend Camping with Will & Lucy

RMKM&CF WOD 8.22.09

Saturday's 8.22

Buy In RM warm up

Fran

21,15 & 9 of Thrusters & Pull Ups

Cash out:

Pick your self of the floor :)

RMKM&CF WOD 8.21.09

Buy In:

400 m jog

50 Sit ups

WOD:

Walking Lungs 3 times across the gym

10 K2E's or Hanging Knee Raises

Cash Out: Stretch those hams and glutes

 

Lucy Kicking back on Boomer

RMKM&CF WOD 8.20.09

Buy in: 800 Meter jog/sprint last 200m

WOD

Every minute on the minute

1 Box Jump & 1 Burpee

adding a rep every minute

for 15 minutes

Cash out:

Tabata of Reverse Crunches

 

Mom works out & the baby is taken care of in the new Tues & Thurs 10am CrossFit.

 

RMKM&CF WOD 8.19.09

Buy In:

10 reps 5 sets of: Push Ups, Sit Ups, Squats & Jumping Jacks

PVC Dead Lifts

WOD:

25 KB Swings (CF Style, over head)

1 Deadlift M 185 W 95

5 Pull Ups

4 Rds For Time

Cash out:

200 m Row for time, 2 sets

 

 

RMKM&CF WOD 8.17.09

Buy In: 

All Around Bringing 4 minutes

Shoulder Warm Up

Mule Drags

Tabata of Wall Ball

WOD:

Over head Press 1,1,1,1,1,1& 1

Cash Out:

Tabata of Mule Drags

 

 

 

This tabata was one of the harder things I've done in a while. Of course I did it with big Greg 250 at least :) & I'm 170 after a cheat day! Nice work gang!!

RMKM&CF WOD 8.17.09

Buy: 400 m run, 50 KB Swings, Tabata of Jump Rope

WOD 2min,90,60 & 30seconds of Double Unders & Sit Ups

Cash out: 3 minutes Monkey Jumps