RMSDF

A reminder we are closed Dec 31 And Jan 1. We will be open Saturday Jan 2

2010 WOD

Dead Lift, Push Press, Squat & Bench Press 2010 pounds each, in any combo of the below weights

315 x 6

225 x 9

185 x 10

135 X 15

95 x 21

75 x 27

Row Row your Boat

Power Cleans

5,5,5,5,5 Intro

3,3,3,3,1,1 Lv 1-2

WOD

Row

1 minute intervals with 1 minute rest for 20 minutes

with your goal being 3000 meters

Strength

3,3,3,3

Squat Cleans 65/95

WOD

AMRAP in 15 Minutes

2 Handstand Push Ups

4 Burpees

8 Hollow Rocks

16 Double Unders

 

X-MAS BLAST

AMRAP IN 15 minutes

5 Body Weight Squats

20 Turkish Get Ups

Sprint or Row 20 seconds all out!

 

Will breaks in a new C2 rower, with a 1609m row before Kids Krav Maga

jenny, john & grant 20000m race/warm up on the new C2's

RMKM&CF WOD

2 Knees To Elbows
4 KB Swings 35/53
6 Burpees
8 V-Sits

10 Box Jumps

10 Rds For Time

 

Dec Chipper

    20 knees to elbows

30 KB Swings

20 Double Unders

30 Box Jumps

20 Thrusters

30 Wall Ball Shots

20 Push Ups

30 Overhead Walking Lunges (45/25)

20 Hand Stand Push Ups

30 Sit Ups

Paleo Diet/ Challenge Start Jan 9

Feirce Friday

10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 reps of

Thrusters

ab mat sit ups(lv1) knees to elbows (lv2)

For time

 

WOD

AMRAP in 20 Min

5 Swings (Lev 1) Lev 2  5 Hang Cleans

100 M row or 10 burpees

25 ab mat sit ups

10 Push Press

Smoking a teenager at double unders is hard work!