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Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Monday, October 11, 2010

Competition WOD 1

Monday 201 10 10

Skill/Strength

Power Cleans 3 x 3
Squat Cleans 3 x 3

WOD

200 m run x 3
5 Squat Cleans x 3 (185/135)
20 KB Swings x 3 (60/35)

For time.

First WOD done at the Oktober fest Obliteration 2 @ CrossFit Champions, Oct. 9, 2010. In Houston, Texas.

Each movement is to be done in 3 rounds in any order athlete desires, as long as movements are done in the increments said. i.e Cleans 5, 10, or 15, etc.

Post time to comments or Beyond the White Board:
________________________________________________________________________

Thanks to all coaches that volunteered as Judges for the Oktoberfest Obliteration 2 CrossFit competition this past weekend @ CrossFit Champions. Where coach Miguel accomplished a 6th place over all finish. Awesome job coaches: Polly, Jaime "Dog", Jerry, Yari, and our very good friend Jason Lavastida from Corpus Christi (who was also a judge and representing Ranger CrossFit), Will (photographer), Coach Mya (Tent guard and post WOD personal assistant).

Here are some pictures for you to enjoy.

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