RMSDF

Coaches & Guests Christmas Eve Wod

100 Thrusters for time

at the bottom of every minute do 5 Burpees.... no matter what Grant!

60 pound 9yrs old Will H won the wod with a 15lb bar at 22:19 The future of MT CrossFit is looking good! Beating Ninja boy!!!

12.23.10 RMSDF Daily WOD

For TIme:

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

Of Med Ball Cleans & Double Unders

 

12.22.10 MT CF WOD

20 Minute AMRAP

10 Push Press

10 AB Mat Sit Ups

10 Supermans @ a 3 count

RMSDF Kids Krav Maga New Yellow Belt

Congratulations to all the new Yellow Belts in group 1

Keep up the great work! You'll all have come a long way in a short time.

12.21.10

600 Meter Row

21 Push Ups

400 M Row   

15 Push Ups   

200 M Row

9 Push Ups

Advanved WOD 800,600 & 400 M Row with Clapping Push Ups

Chris doing Turkish Gets With Will

Max banging out the last set of clappling push Ups    

Scaling the push ups with Coach Joe

12.20.10

5x5 Squat Cleans

Closed For the Holiday's Dec 24- Jan 2

Be ready to hit some hard training on the 3rd!!

12.18.10

Try this at 44lb Get ups & 70 for Swings. get ups 2 per side

6 Rounds For TIme

10 Knees to Elbows

10 Wall Balls 20/16

12.14.10 3 rds For Time

 of 15 (12) Push Jerk (95/45) and 400 M Run-Beginner WOD: 3 Rnds for time of 15 Push Jerk (PVC) and 400 M Run