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Tuesday
Jul292014

Wednesday July 30, 2014

Complete the following in any order. Partition however you would like:

15 min AMRAP
100m run
1 rope climb
3 Cleans 155/105
6 Pullups
9 Air Squats 

Monday
Jul282014

Tuesday July 29, 2014

Happy Birthday RTB!! 

From Warehouse to an amazing family, we couldn't have done it without each and every one of you. We look forward to many more years together, many more lives changed, and many more memories. 

Anniversary WOD 
"Fight Gone Bad" This is my first CrossFit workout I ever did. in 2009, the owner of CrossFit Springfield, Jeremy Mhire introduced this evil invention and I was hooked ever since. We did this workout at our opening and our 1 year birthday

3 Rounds for time:
1 min Wall Balls 20/14
1 min Sumo Deadlift High Pulls 75/55
1 min Box Jumps 20"
1 min Push Press
1 min Cal Row

Rest 1 min

Score is total reps

Schedule:
We will have a normal schedule through noon. Then starting at 4:30, we will have our party. We will do FGB in heats and have short intermissions for entertainment. Then BBQ at 6:30

Sunday
Jul272014

Monday July 28, 2014

 


3 generations of burpees. On this day two years ago, CrossFit RTB became affiliated. Join us tomorrow for our 2nd birthday bash. We will have normal schedule all day. Then from 4:30-6:30 we will have open workout and from 6:30-7:30 we will have a bbq! Bring your friends for the wod and some good eats after!

5 Rounds for time: 
10 Deadlifts 225/135
20 Box Jumps 24/20
300m Run 

Friday
Jul252014

Saturday July 26, 2014

Congrats to RTB members Jesse and Melissa Zeugin. Baby Z will be here in January!

With a partner, one partner working at a time, accumulate as many points as possible: 
Both partners start on concrete. At go, one partner performs any movement for as many reps as they want. They can only perform one movement per turn. Then they return to concrete and tag their partner. Partners alternate back and forth until time expires
18 min:
Rope Climbs 10 points
Muscle ups (bar or ring) 3 points
CTB Pullups 2 points
100m run 10 points
200m run 20 points
300m run 30 points
400m run 40 points
Burpees 1 point
Pullups 1 point
Box Jumps 1 point

Thursday
Jul242014

Friday July 25, 2014

7 Min to achieve the highest round possible
3-3-6-6-9-9 etc
Cleans 135/95
Toes to Bar

Rest 3 min

7 min to achieve the highest round possible
3-3-6-6-9-9 etc
Thrusters 95/65
Bar Facing Burpees 

Wednesday
Jul232014

Thursday July 24, 2014

Warmup: 3 x 400 row 

8 Rounds for time:
15 Wall Balls 20/14
5 Power Snatches 95/65

Tuesday
Jul222014

Wednesday July 23, 2014

"The Seven"

35 Min to get as far as possible:

7 Rounds for time:
7 Handstand pushups (scaled: regular pushups)
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/155
7 Burpees
7 KB Swings 70/55
7 Pullups 

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Monday
Jul212014

Tuesday July 22, 2014

RTB Third Birthday Bash!! Next Tuesday July 29 starting at 4:30-6:30 then BBQ at 6:30-7:30. Bring your friends out to try the workout! 

Kids Summertime Fun today at 10am

Gymnastics class at 12:30pm

 

Run 400
20 Hang Power Cleans 135/95
Run 400
20 Ring Rows
Run 400
20 Wall Balls 20/14
Run 400
20 Ring Rows
Run 400
20 Hang Power Cleans
Run 400 

Sunday
Jul202014

Monday July 21, 2014

We are starting our "kids summertime fun" class this week on Tues, July 22 @ 10 am.
This will run 3 weeks, and be on Tues, Thur, Fri at 10 am.
Class will last 30 minutes.
We will have a blast while learning gymnastics, getting stronger, and gaining endurance and skills.
Ages 5-12.
Cost is $40 for entire 3 weeks.
Message Jen McInnis with any questions 206-972-4626.


Strength: 
Back Squats
1 Rep Max
Scaled: 5-5-3-3-3

Conditioning:
Tabata: 20 seconds of work, ten seconds rest
8 rounds KB Swings 55/35
8 rounds KB Thrusters (alternate each round)
8 rounds KB Sumo Deadlift High Pull
8 rounds KB Clean and Jerk (alternate each round) 

Friday
Jul182014

Saturday July 19, 2014

Partner Fran
100 Thrusters 95/65
100 Pullups
Partition however you wish

Then

Partner Elizabeth
100 Cleans 115/75
100 Ring Dips
Patition however you wish 

Thursday
Jul172014

Friday July 18, 2014

Kelly
5 Rounds for time:
400m run
30 Box Jumps 24/20
30 Wall Balls 20/14

Wednesday
Jul162014

Thursday July 17

Raising the Bar Outside the Box: Austin Oliver

"I went with a group of 19 on a mission trip to Acuna, Mexico June 28th through July 5th. We spent 2 days driving down, 4 days building, and 2 days driving back. Through a nonprofit organization, Casas por Cristo (Houses for Christ), we were able to build a new home for a family of 6 that were living in a 1 bedroom house about the size of a tool shed. In 4 days we built them a 30ft x 14ft house that is insulated, has electricity, and doors/windows that lock (theirs had no locks before). We put down a concrete foundation, built the walls, installed insulation, put on the roof, insulated the roof, and put up drywall all on our own."

AMRAP 20 Min
5 Deadlifts 225/135
7 Pullups
9 Pushups 

Tuesday
Jul152014

Wednesday July 16, 2014

Yoga today at 10 am
Gymnastics at noon 


Our second annual Panties in a WOD was a huge success with over double the amount of participants. Thank you to all those who came out, our coaches, Q102, 92.9 the Beat, Supplement Superstore and our members who invited all their friends!

3 Rounds for time:

70' Bearcrawl
25 Wall Balls 20/14
20 Knees to Elbows
15 Box Jumps 24/20
10 Burpees 

Monday
Jul142014

Tuesday July 15, 2014

Hey Ladies it's time to get your Panties in a WOD tonight at 6:30. Open to all new and current members, this ladies night is a perfect time to try CrossFit. Invite your friends and family who are on the fence. Come try it out! Daycare will be provided! Q102 and 92.9 the Beat will be here and Supplement Superstores will sampling and answering any supplement questions you have!


The accolades keep coming for the Ozark Wrestling team who placed 10th out of 304 teams this past weekend. Gavin Dewitt: first, Levi Castleberry: 2nd, Tucker Jennings: 3rd, Jesse Zeugin: 4th, and Devin Nickols: 4th

100m run, sprint last 50m
200m run, sprint last 100m
300m run, sprint last 200
400m sprint

WOD
15 min AMRAP
10 Ring Dips
5 DB Squat Snatches (R) 50/30
5 DB Squat Snatches (L)
50 Double Unders

**This is not the Panties in a WOD** 

Sunday
Jul132014

Monday July 14, 2014

Busy weekend at RTB We hosted our first PRO-AM boxing match, the Spartan Crew did some team building and Amber and Zane took the top of podium at the DUO in Omaha. 

AMRAP 20 Min
2 Rope Climbs
5 Thrusters 135/105
10 Hang Power Cleans 135/105
200m Run 

Friday
Jul112014

Saturday July 12, 2014

Good luck to RTB's Amber Clover and Zane Davidson as they compete this weekend in Nebraska

Teams of 4=250
Teams of 2=175

KB Swings 55/35
OH Squats 95/65 
CTB Pullups
Double Unders 

Thursday
Jul102014

Friday July 11, 2014

5 Rounds for time
6 Deadlifts 275/185
7 Burpee Pullups
8 KB Swings 70/55
200m Run

Wednesday
Jul092014

Thursday July 10, 2014

Gymnastics class at 9am today. Come learn how to do kipping pullups, hand stand work, and muscle ups

 


Wyatt Bebee is Hotter than the Sand, Bigger than the Ocean

20 Min AMRAP
10 Hang Power Snatches 95/65
10 Knees to Elbows
10 Cal Row
100m Run 

Tuesday
Jul082014

Wednesday July 9, 2014

Sean performing atlas stone kneel ups during Spartan Agoge training

50 pullups (scale: banded or ring rows)
400m run
21 Thrusters 95/65
800m run
21 Thrusters 95/65
400m run
50 pullups 

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Tuesday
Jul082014

Tuesday July 8, 2014

10 x 100m sprint
Each class will be split into three groups. Rest=work time of other two groups

then for time: 

5 rounds
15 Wall Balls 20/14
15 Box Jumps24/20

then

2 rounds
25 KB Swings 55/35
25 Ab Mat Situps