"The Recovery"

Monday 2010 11 08

Skill/Strength

Deadlift  5 x 3

WOD

For Time:

50 Wall Balls 20 lbs
50 Double Unders
5 Burpees
40 Wall Balls 20 lbs
40 Double Unders
5 Burpees
30 Wall Balls 20 lbs
30 Double Unders
5 Burpees
20 Wall Balls 20 lbs
20 Double Unders
5 Burpees
10 Wall Balls 20 lbs
10 Double Unders
5 Burpees

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/105197-wall-balls-double-unders-burpees/workout_sessions/new

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CFE
5 x 100 m Sprints
3 x 200 m Sprints
1 x 400 m Sprint

*Rest 60 s Between Sprints

S&C

Deadlift (Body Weight x 2)
1-1-1-1-1-1-1-1-1-1

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CONGRATULATIONS AND GREAT JOB TO ALL RCF ATHLETES WHO COMPETED IN THIS WEEKEND'S COMPETITION IN HOUSTON, TEXAS. THE HAMMER & CHISEL COMPETITION.
FINAL STANDINGS:
COACH YARI: 2ND PLACE FEMALE SCALED
COACH MIGUEL: 6TH STANDARD
TREY: 9TH STANDARD
COACH DOG: 14TH STANDARD

GREAT JOB GUYS. RCF ATHLETES REPRESENTED RANGER CROSSFIT AND SOUTH TEXAS WELL. KEEP UP THE GOOD WORK GUYS AND HOPE NEXT TIME WE CAN TAKE MORE RCF ATHLETES.

HERE ARE SOME PHOTOS FOR YOU TO ENJOY.


Coach Yadira Salinas (in pink top) on stage recieving her 2nd place award. Great Job coach Yari.