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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 27, 2010

Jumping Ranger

Thursday 2010 10 28

Skill/Strength

Bench 5 x 5

WOD

As many rounds as possible in 10 minutes of:
Kettlebell Sumo Deadlift High-pull 50/30 lbs
Jumping Pull up (Chest to Bar)
Do max reps of SDHP, when you have to rest continue with max reps Jumping pull ups. This completes 1 round. Start another round with max reps SDHP, then Jumping pulls. Continue to do this until 20 minutes are up. Count total reps and total rounds.

Post total rounds and toal reps to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/101864-jumping-ranger/daily_workouts/92963-2010-10-28-jumping-ranger/workout_sessions/new



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CFE -TT
45 min total time: 1st 15 min go @ 75% RPE, 2nd 15 min go @ 85% RPE, and 3rd 15 min go @ 75% RPE
Cover as much distance as possible.
NO S&C
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