RMSDF

RMKM&CF 9.14.09

Buy in: Tabata  Front & Back Bridge, MT. Climbers, Jumping Jacks

WOD: Back Squat 5 Sets of 5 Reps

RMKM&CF 9.11.09

Buy In: Jump Rope  & Push Ups

WOD: AMRAP in 10 minutes 1 Pull Up, 5 Push Ups & 100 m row/sprint it 

Rest 1 minute complete as may reps as possible in 5 minutes: Sumo Deadlift High Pulls, Push Press & Row (for distance)

Cash Out: Abs

RMKM&CF 9.10.09

Buy In: CF warm up

WOD: 4 Rds for Time:

30 reps 100 feet Walking Lunges

30 Box Jumps

5 Pull ups ** 30lb weighted Pull Ups 20 reps

Cash Out:

Tabata of Reverse Crunches

 

 

 

RMKM&CF 9.8.09

Buy In:

400 m jog

50 sit ups

WOD

Suicides in the Rain

Run to your kettle bell ( KB is half way out) & do 1 swing run back to the start, Run out to the furthest marker ( 50yards or so)  do 1 jump squat or air squat, run back to the start. That's one round, rest as need between rounds. Each round you add a rep at each marker ( going up the ladder 1,2,3,4,5,6,7,ect)

Cash out

50 sit ups

 

 

 

Nice work gang! I believe the highest two scores were 18 & 19 rounds in 20 minutes

RMKM&CF 9.8.09

The long weekend is over, get ready to work!

RMKM&CF WOD 9.3.09

Buy In: Med Ball Drills

WOD: Filthy Fifty 

50 reps each

Box Jumps, Walking Lunges, Jumping Pull Ups, KB Swings, Back Extensions, Push Press, Wall Ball

Cash Out: Stretch

 

 

RMKM&CF WOD 9.02.09

Buy In: AMRAP in 2 minutes: 10 Push ups, Sit Ups & Squats followed by 1 minute front bridge. two rounds

PVC Sumo Dead Lift High Pull work

WOD: 4 Rounds for Time:

15 SDHP

400 meter run

Cash out: Abs

RMKM&CF WOD 9.01.09

Buy In:

Tabata: Russian Twists, PVC Over Head Squats, Half Tabata Push ups

WOD: Weighted Pull Ups or Pull Up Drills to improve, get your first pull up

Cash Out: 400 m jog, 400m jog backwards

 

Trouble! Check out Lucy's idea of camping foot wear.