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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, November 1, 2010

"The Aftermath"

2010 11 01

Skill/Strength

Deadlifts 5, 3, 3, 1, 1, 1,
Pistols 3 rds, max rep each round

WOD (Courtery of CFFB)

For Time:
50 Handstand Push-ups
100 Pull-ups
Break it in as many rounds as needed.
Post total time and total rounds to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/102970-handstand-push-ups-pull-ups/daily_workouts/94204-2010-11-01-handstand-push-ups-pull-ups/workout_sessions/new
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CFE - TT
3 x 7 min run
Cover as much distance as possible.
S&C
SDHP (95/75)
Burpees
21 - 15 - 9
 
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