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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!"

Wednesday, October 13, 2010

Competition WOD 2

Tuesday 2010 10 12

Skill/Strength

Back Squat 3 x 5
Practice muscle ups/Pull ups: in 3 rds

WOD

10 Man makers (35/25)
15 Double unders

3 rds

*Man maker: start in the standing position with dumbbells in hand and to the side of the body. Start by lowering DB to ground, kick feet back into the push up position. Do a push up, then 1 arm row alternating between left and right arm. Making sure elbow passes shoulder on the way up. Return feet to DBs, do a squat clean and then a thruster. This completes one rep of the series.

*This WOD is the 2nd WOD of the  Oktoberfest Obliteration 2 in Houston, TX @ CrossFit Champions.

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Welcome to our friends from Canada, CrossFit Ramsey. Hope you have enjoyed your stay in the Valley and your work out at our Facility.

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