About Me

My photo
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, December 21, 2010

"5th Day of Ranger Christmas"

2010 12 20

Skill/Strength

Hang Squat Cleans: 5 - 5 - 5
Strict Pull ups: 5 - 5 - 5

WOD

5 rounds for time of:

5 Pull-up (strict)s
5 Kettlebell Flip Squats 70/50 lbs
5 Kettlebell Swings 70/50 lbs
5 Kettlebell Sumo Deadlift High-pulls 70/50 lbs
5 Pull-up (strict)s

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/116714-5-day-of-ranger-christmas/daily_workouts/108676-2010-12-20-5-day-of-ranger-christmas/workout_sessions/new

Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)