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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!"

Tuesday, October 26, 2010

"Ladder"

Tuesday 2010 10 26

WOD

For Time:
5 Clean And Jerks 135/95 lbs
10 Push-ups
15 Dips
4 Clean And Jerks 135/95 lbs
10 Push-ups
15 Dips
3 Clean And Jerks 135/95 lbs
10 Push-ups
15 Dips
2 Clean And Jerks 135/95 lbs
10 Push-ups
15 Dips
1 Clean And Jerk 135/95 lbs
10 Push-ups
15 Dips
Post total time to comments or to Beyond the White Board at: http://beyondthewhiteboard.com/workouts/101309-clean-and-jerks-push-ups-dips/daily_workouts/92393-2010-10-26-clean-and-jerks-push-ups-dips/workout_sessions/new
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CFE - Tabata

30:20 x 8

 Sprint for 30 seconds as  fast and covering as much ground as possible, then rest for 20 seconds. Continue this for 7 more rounds.
S&C

15 min AMRAP of:

10 box Jumps (24/20)
20 Double Unders
20 Lunges (10 each leg)



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