RMSDF

RMKM&CF 9.30.09

Today we are finishing up any thing on the fitness evaluation that you haven't completed.

Or the WOD is:

21-15-9

Body Weight Dead Lift & Burpees

RMKM&CF 9.29.09

3 Month Fitness Evaluation

1 Mile Run

Max Front Bridge

As many reps in 2 minutes as possible

Burpees, Squats, Push Ups, Pull Ups, Sit Ups

Kids Krav Maga: "Building Strong Minds And Strong Bodies"

RMKM&CF 9.26.09

Team work out, split every thing up except the two runs between yourself and your partner.

1 mile run

50 pull ups

100 push ups

150 squats

400 meter run

RMKM&CF 9.24.09

Three Month Fitness Test

Time to track your progress in the following exercises:

1 mile run, max time front bridge, as many reps as possible in 2 minutes of squats, push ups, sit ups, burpees & pull ups

RMKM&CF 9.22.09

Buy In:

Sit ups, Mt Climbers, Front bridge & Jumping Jacks

WOD: 21-15-9

Press, Pull ups & Hanging knees raises

Cash Out: 4 minutes of

15 seconds of Burpees - 1 minute of front bridge

Bob subs the Press for the much harder Hand Stand Push up. Keep up the hard work Bob!

RMKM&CF 9.22.09

Buy In:

10 Med Ball SDHP

20 Mt Climbers

5 L&R KB Windmills

AMRAP in 5 minutes

WOD:

10 Coffin Sit Ups

10 Med Ball Push ups

10 V-sits

10 Windmill Push Ups

10 KB Russian Twist

5 rds for time

Cash Out:

40 Light KB Swings

RMKM&CF 9.21.09

Buy in: 10reps each x 2 set push ups, sit ups, jumping jacks, squats & reverse hyper's

WOD: Down the ladder then back up

100 times under jump rope

10 swings

9 box jumps

8 burpees

7 sit ups

6 pull ups

100 times under jumpe rope

5 swings

4 burpees

3 sit ups

2 pull ups

1 box jump

100 times under jump rope

then work back up the ladder

Cash out: Side bridge with a KB or med ball on your hip. alt sides, both sides do each time progression listed.

40,40,30,30,20,20,10,10,60

JeffJimmo & Justine Kisch Training at RMKM&CF last weekend. Justine will be on this seasons Fight Girl Tv show

RMKM&CF 9.18.09

A Reminder we  have open Gym this Saturday 9.19 from 9:15-10am no regular class, Due to the Jimmo seminar

WOD: Joe's Pick

 

RMKM&CF 9.10.09

Buy in:

PVC Dead Lifts & Hand Stand Work

WOD : 21,15,9 Dead Lifts 225M & 135W & Hand Stand Push Ups

Cash out: 21,15,9 of Push Ups & Sit Ups

 

RMKM&CF 9.15.09

Buy in: CF Warm up

WOD: Fight Gone Bad Variation

Burpees, Box Jumps, Wall Ball, Knees to Elbows & KB Swings

1minute each exercises clock does not stop between each exercise. 1 minute rest between each round

4 rounds total

Cash out: stretch