The Ninth Day of Ranger Christmas

Tuesday 2011 12 20


Skill: Hang Cleans
3-3-2-2-1-1-1

WOD:
9 min. AMRAP

9 box jumps (30/24)
90 yd Sprint
9 s. OHS hold (65/45) at the bottom.

Thursday 2011 12 01


Skill:
5/3/1: Shoulder Press
40% x 5
50% x 5
60% x 5+

WOD:
15 DB Man Makers (35/20)
30 Pistols
200m OH Walk (35/20)

2 Rounds

Karen

Wednesday 2011 11 30


Skill: Squat Clean
40% x 5
50% x 5
60% x 5+

WOD:

"Karen"
150 WBS (20/14)
For Time

Squat Clean Thruster and Sprint

Tuesday 2011 11 29


Skill:
Shoulder Press
5/3/1
40% x 5
50% x 5
60% x 5+

Push Press
3-3-2-2-1-1-1

WOD:
5 rounds of

1 Squat clean Thruster (155/105)
100 m. sprint

Add 1 Rep to the Squat Clean Thruster every round.

Welcome Back Monday!!!

Monday 2011 11 28

Skill: 

5/3/1 WK 4 Deadlift

M3: SDLHP, Burpees, KBS

WOD:
"Angie"

100 Pull Ups

100 Push ups

100 Sit ups

100 Squats

For Time.

Monday 2011 11 21


Skill:
Shoulder Press and Deadlifts
5/3/1
40% x 5
50% x 5
60% x 5

WOD:
15-9-7

300 meter run
1-kb Clean & Jerk(55/35)
1-kb OHS (55/35)

Friday 2011 11 18


Skill: 
Back Squat
5/3/1
75% x 5
85% x 3
95% x 1


WOD:
400 meter run
10 Burpees
Max pull ups

3 rounds/Time

Record your time as well as your pull up Reps.

Thursday 2011 11 17


Skill:
SP: 5/3/1
75% x 5
85% x 3
95% x 1+


WOD:
5 Rounds of:

10 WBS (20/14)
5 Push Press (155/105)
10 DL (155/105)

Wednesday 2011 11 16


Skill:
5/3/1 Cleans
75% x 5
85% x 3
85% x 1+

WOD:

800 meter run
30 Box Jumps (24/20)
30 m. Walking Lunges with Plate overhead (45/25)
30 HSPU
30 OHS with Plate (45/25)
400 meter run

TIME

Tuesday 2011 11 15


Skill:
"M3"

Push Jerk
3-3-2-2-1-1-1

6 Min. AMRAP:
12 Straight Leg Sit ups
6 Ground to Over Head (50/35)
3 Strict Pull up

Monday 2011 11 15


Skill:
DL
75% x 5
85% x 3
95% x 1

WOD:
14 KBS (70/55)
20 SDLHP (70/55)
20 Push ups Hand Release
7 Front Squat (185/135)

3 rounds/time

Tuesday 2011 11 08

Skill:
"M3":
SCL
KBS
Pull ups

Then...
FS 3 x 5
HSPU 3 x 5

WOD:
30 KB Goblet Squats (70/55)
25 KBS 1-arm Russian (70/55)
30 Frantenstein Squat (45/35)
20 Pull ups
25 KB Burp DL (70/55)
30 T2B
20 Snatch Balance (45/35)

For Time

Bombers

Monday 2011 11 07


Skill:
1. "M3"- DL, Push Ups HR, and WBS
2.5/3/1DL
WK2: 70% x 3
80% x 3
90% x 3+

WOD:
21-15-9
Bombers
Burpee Toe Touches
Spidermans

For Time

Team of 3

Wednesday 2011 11 02


Skill:
Cleans
65% x 5
75% x 5
85% x 5+


WOD:

Team of 3:

20 Tire flips (Heavy)
75 yds Overhead Odd Obj Walk
75yds Firemen's Carry
150 Pistols

Tuesday

Tuesday 2011 11 01


Skill:
"M2"
Power Cleans
Push Ups HandRelease
Then...
OHS 3-3-3

WOD:
10min. AMRAP of:
100m Sprint
20 Air Squats
10 Alt. jumping lunges
5 Burpees

Happy Holloween!

Monday 2011 10 31


Skill:
5/3/1 Deadlift
65% x 5
75% x 5
85% x 5+


WOD:
Tabata 20:10: x 8 rounds:

Deadlifts 75% of 1RM
KBS 50/35
Push Press (45lbs)

Record lowest number of each movement.

End of Paleo Challenge (Fall)

Tuesday 2011 10 24


End of 90 Day Paleo Challenge!!!!


Let's see who mproved the most during these 90 days of life changing experiences!!!!


WODs:

FOR PERFORMANCE
1 mile run
10 DL (185/115)
30 Sit ups
10 Wall balls
15 box jumps (24/20)
25 push ups hand release

For time.

FOR WEIGHT LOSS
400 m run
30 squats
30 sit ups
30 push ups hand release
30 step ups (24/20)
30 SDHP (30/20)
Time

Monday 2011 10 24

Skill:
"M4"

WOD:

21-15-9
Handstand Push Ups
Strict Pull ups

or

(Scaled)
42-30-18
Push ups H/R
Jumping pull ups



Congratulations to our Coaches for their great Performance this weekend at Oktoberfest Obliteration in Houston, TX. CrossFit Champions. Good Job Coaches! Coach Miguel De La Fuente, Coach Jaime(Dog) Acuna, Coach Ashlee Henderson, Coach Gabby Vasquez, Coach Juan Galindo, and Miss Helen Cantu. Represented the Valley Well!!!!!

Thursday 2011 10 20


Skill:
Finish MM

or

"M3" - Push ups HR, Box Jumps, and Thrusters

WOD

10 , AMRAP of...

Bar complex (115/85)

1 rep is:
* Squat Clean
* Thruster
* Back Squat
* Back Thruster

Wednesday 2011 10 19


Skill
Finish MM or Floor Press 5 x 5

WOD

5 rds of..

15 G2OH w/Plate (45/35)
50 yd 1 arm Waiter walk
15 Sit up/Push HR combo

For time. 

Tuesday 2011 10 18


Skill:
Finish MM or "M3"

WOD

2 rds of..

600 m run
60 yd bear crawls

For time.

Monday 2011 10 17

Skill:
1. Finish MM
2. Max out on DL
... 3. DL 5x5 @ 65%

WOD

"Diane"
21-15-9
DL (225/155)
HSPU

For time

Craziness!!

Friday 2010 10 14

Skill:
Con't MM

WOD...
50 m sprint w/DB (35/20)
40 1 arm - DB Squat Clean Thrusters (35/20)
100 m sptint w/DB
30 1 arm - DB SCL-T
200 m Sprint w/ DB
20 1 arm - DB SCL-T
300 m sprint w/DB
10 1 arm - DB SCL-T
400 m Sprint w/DB
5 1 arm - DB SCL-T
800 m run w/o DB

For time

Team WOD

Thursday 2011 10 13

Skill:
Continue with MM

WOD (Team of 3)...
In 15 minutes....

500 m row (ea. Person)....

Then... AMRAP for remaining of time..

20 OHS (75/45)
5 tire flips (380/200)
20 KBS (50/35

MM

Tuesday 2011 10 11

SkillContinue w/MM

WOD
7 m AMRAP

10 DL (225/135)
30 DU

Minute Markers

Monday 2011 10 10

Skill:
Minute Markers

WOD:
9 Min. AMRAP

200 m Run
10 8-count push ups
10 mountain climbers
20 flutter kicks (4-count)

Burpee Run

Friday 2011 10 07

WOD:

6 rounds of:
100m SPRINT
2 Burpees

Add 2 more burpees after each round.

Deadlift Challenge

Thursday 2011 10 06

Skill
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:
Deadlift
1-10-1-20-1-30

Max weight 1 rep then 10 reps at half the weight of 1st rep for time.
Max weight 1 rep then 20 reps at half the weight of 1st rep for time.
Max weight 1 rep then 30 reps at half the weight of 1st rep for time.

Increase weight at each Max weight possible.

Yoo Mamma

Wednesday 2011 10 05

Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5


WOD:

"Yoo Mamma"

100 Air Squats
80 Sit Ups
20 Strict Pull Ups
60 Box Jumps (24/20)
20 Toes to Bar
40 Kettlebell Swing (35/20)
10 OHS (one arm kettlebell (35/20)
70 Back Extensions
50 Box Dips
90 meter Lunges

Time

4 Min AMRAP

Tuesday 2011 10 04

SkillOHS and FS
2-2-2-2

WOD
4 min AMRAP of...

5 Push press (155/105)
5 Hand Stand Push ups

Can you handle this?

Monday 2011 10 03

Skill: Deadlifts
40% x 5
50% x 5
60% x 5


WOD
4 rds of...

400 m run
30 WBS (20/14)
30 Double Unders
Time

Friday 2011 09 30

Skill:
Back Squat and Shoulder press
70% x 5
80% x 5
90% x 5

WOD:
5 Front Squat (185/125)
10 Toes to Bar
5 Hand Stand Push ups

5 Rounds for time.

Fight Gone Bad

Thursday 2011 09 29

Skill:
None

WOD:

FIGHT GONE  BAD

Tabata Quad

Wednesday 2011 09 28

Skill:
500 m Row
50 SDHP


WOD:

20:10:8

"Tabata Quad"
Deadlift (255/155)
Kettlebell Swing (70/55)
Box Jumps (24/20)
SDHP (70/55) KB

For total reps

Row

Tuesday 2011 09 27

SkillRow 500 m
SDHP 50

WOD
2 rds of..

800 m run
40 Wall balls (20/14)
40 Dips
For time.

Good Monday

Monday 2011 09 26

Skill:
Deadlift
75% x 5
85% x 3
95% x 1

WOD:
3 Clean and Jerk (155/115)
10 Ball slams (20/14)


5 minute AMRAP

Altamirano

Wednesday 2011 09 22

Skill:
 Cleans
70% x 3
80% x 3
90% x 3+

WOD:
"Altamirano"

20 minute AMRAP
5 DL (245/155)
10 Push Press (50/35) DB
15 Box Jumps (24/20)

(5 Burpees every 3 minutes)


Army Staff Sgt. Estevan Altamirano of Edcouch, TX, was died September 18, 2011 of injuries suffered in a non-combat incident. Altamirano was assigned to 1st Battalion, 5th Cavalry Regiment, 2nd Brigade Combat Team, 1st Cavalry Division, Fort Hood, TX. He is survived by his wife and 5 children (3 girls and 2 boys).

Jacob's Ladder

Wednesday 2011 09 21

SkillShoulder Press
70% x 3
80% x 3
90% x 3+

WOD"JACOB'S LADDER"
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpees with 20 yard sprint after every round


Time

Tuesday 2011 09 20

SkillFS 2-2-2-2-2

WOD
21-15-9

Thrusters (135/95)
Over bar facing Burpees

Time

(Our Apologies not updating last week, we will be updating on a regular basis from now on..)

50's

Thursday 2011 09 08

SkillFront Squat: 3-3-3-3-3

WOD
400 m run
50 dips
50 sit ups
50 1 DB Thrusters (30/20)
50 m Broad Jump
400 m run

Time

MgGee

Wednesday 2011 09 07

Skill: None

WOD:
"McGhee"

30 min AMRAP of :
5 Deadlift (275/145)
13 Push-ups
9 Box Jumps

Back to Work Tuesday

Tuesday 2011 09 06

Skill:
OHS
3-3-3

Deadlift
75% rm
1-1-1-1-1

WOD:
21-15-9

Kettlebell swing (50/35)
Toes To Bar
Goblet Squat (50/35)

Labor Day Weekend

Monday 2011 09 05


Rest Day for all!

Enjoy Your Labor Day!

Friday 2011 09 02

Skill:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:

Every minute for 13 minutes do:
DB Squat cleans
Handstand Push ups

Add 1 rep for every minute.

Thursday 2011 09 01

Skill:
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:
800 meter run
100 SDHP (45/35)
400 meter run

Time.

Team WOD

Wednesday 2011 08 31

Skill:
Squat Cleans:
40% x 5
50% x 5
60% x 5

...WOD (Team of 3)

63 - 45 - 27

Floor DB presses (50?35)
1 DB Swing (50/35)
30 m Sprint (100 ea athlete)

For time.

Tuesday 2011 08 30

Skill:
Snatch Balance
1-1-1-1-1

WOD:
10 minute AMRAP:

5 pistols each leg
5 burpees
5 pull ups
15 elevated push up

Monday 2011 08 29

Strength
Deadlifts
40% x5
50% x5
60% x5

WOD
45s - 30s - 25s
5s of rest between sets

Shoulder to Overhead (155/115)
Box jumps (24/20)
Deadlifts (155/115)

Max reps.

45s of S2O, 5s rest, 45s of box jumps, 5s rest, 45s DL, 5s rest, 30s S2O, etc.
Count your total reps in each respective category.

Friday 2011 08 26

Skill: Back Squat
75% x 5
85% x 3
95% x 1

WOD:
50-40-30-20-10

Wall ball shots (20/14)
Double Unders

Thursday 2011 08 25

Skill:
Shoulder Press
75% x 5
85% x 3
95% x 1

WOD:
3 Power Cleans (Max effort)
40 yard Sprint
 8 Rounds/Time

Wednesday 2011 08 24

WOD:

5 Right arm Thruster (50/35)
5 Left arm Thruster (50/35)
5 Pull ups

9 Minute AMRAP

Tuesday 2011 08 23

Skill
Squat cleans:
75% x 5
85% x 3
95%x 1+

WOD
3 rds of ....

15 Hang cleans (135/95)
15 burpees

For time.

Back to School

Monday 2011 08 22

Skill

Deadlifts
75% x 5
85% x 3
95% x 1+

WOD
3 rds of..

400 m run
30 KBS (70/50)
30 Push ups hands release

For time.

Friday 2011 08

WOD:

800 meter run
Then.... 6 min AMRAP of:

3 Burpees
5 Box Jumps (24/20)
7 Wall Ball Shots(20/14)
9 Squat Jumps

Followed by 400 meter run at the end.

Team 3

Thursday 2011 08 18

WOD:

Team- 3
Max Tire Flip
100 meters Farmers walk (50/35)

3 Rounds

Wednesday 2011 08 17

Skill

Squat cleans 70% x 3
80% x 3
90% x 3

WOD
500 m run
25 OHS (75/45)
25 SDHP (75/45)
250 m run
15 Power snatches (75/45)
15 Back squats (75/45)
500 m run
5 Ring Dips
5 HSPU

For time.

Heavy

Tuesday 2011 08 16

WOD:

5 Clean and Jerks (155/105)
10 Toes to Bar
15 Pull ups

5 Rounds

Swimming Time

Monday 2011 08 16

SkillDeadlifts: 70% x 3, 80% x 3, and 90% x 3+

...WOD
As Many Rounds As Possible in 10 minutes of..

150 m sprint
50 m KB walking swing (35/20)
25 KB thrusters (35/20)

We started our new RCF Endurance program at the swimming pool. Classes will take place, M/W/F at 530 am at the Mission Eagles HS. Pool. Any RCF athlete is welcome to come and get a good endurance WOD in the pool.


Warm up:
200 m swim

...WOD
4 rds of

50 m free style
10 push ups hand release
20 air squats

For time.

Good first day WOD. We had quite a few athletes show up. We found out a little about our Anaerobic Endurance.

No better place to train than at RCF. Let's do this. Let's get crazy..

Wallball shots and burpees

Thursday 2011 08 11

Skill:
Shoulder Press
65% x 5
75% x 5
85% x 5

WOD:
As many rounds as possible for 1 minute of the following followed by 1 minute rest:
10 Wallball Shots, 1 Burpee
8 Wallball Shots, 2 Burpees
6 Wallball Shots, 3 Burpees
4 Wallball Shots, 4 Burpees
2 Wallball Shots, 5 Burpees

Thrusters

Wednesday 2011 08 10

Skill:
Squat Cleans:
65% x 5
75% x 5
85% x 5

WOD:
3 rounds of
10 Single arm dumbbell/kettlebell Thrusters (50/35)
20 Box Jumps (24/20)
10 Single arm dumbbell/Kettlebell Swings (50/35)

Time

Testing the Run

Tuesday 2011 08 09

WOD:
Beginners:
1 mile Run
50 Sit ups
50 Push up Hand Release
Time

Intermediate:
2 mile run
25 Knees to elbows
25 Push up Hand Release
Time

Advanced:
5K
Time

Wide up Deadlift

Monday 2011 08 08

Skill:Deadlifts
65% x 5
75% x 5
85% x 5

WOD
10 min AMRAP

10 Wide grip DL (155/105)
15 KB swings (50/35)

Lunges

Friday 2011 08 05

Skill:
Handstand hold
Tabata 20:10

WOD:
10 rounds of:

10 Lunges with plate overhead (45/25)
10 Push Press (45/25)

(Plate cannot touch the floor or feet, penalty for doing so is 10 Thrusters before continuing WOD.)

Paleo Challenge Benchmark

Thursday 2011 08 04

WODs:

FOR PERFORMANCE
1 mile run
10 DL (185/115)
30 Sit ups
10 Wall balls
15 box jumps (24/20)
25 push ups hand release

For time.

FOR WEIGHT LOSS
400 m run
30 squats
30 sit ups
30 push ups hand release
30 step ups (24/20)
30 SDHP (30/20)
Time

Suicidal Dog

Wednesday 2011 08 03

HAPPY BIRTHDAY COACH DOG!!!!!!!!!!!!!

WOD:
"SUICIDAL DOG"
20 Squat Clean Thruster (165/115)
20 Handstand Push ups
20 KB Swings (70/50)
20 Squat Box Jumps (24/20)
20 Toes to Bar
20 WBS (20/14)
20 Burpees
20 Squat Clean Thruster (165/115)

Do 3 Wall Walks after each movement and finish with 3 wall walks.

For Time

Team WOD

Tuesday 2011 08 02

WOD

Team WOD

#1. 3 min AMRAP of :
6 Deadlifts (225/115)
6 KB Swings (70/50)

#2.  2 Rounds of 200 m Run. One round with 40lb vest and sandbag (40/60) and one round with vest only

#3. 3 rounds of :
5 Burpees
10 OHS (115/75)
5 Clean and Jerk (115/75)

#4. 3 min AMRAP of 
Max WBS (20/14)    (3 different people per team with 1 minute each)

#5. Max Box Jump(24/20)
100m Tire Pull

#6. Complete as a team:
500 single Jump Rope
100 SDLHP (45/35)
100 Burpees

Time.

Burpee Pull up

Monday 2011 08 01

Skill:
OHS 3-3-3
FS 3-3-3

WOD (Courtesy of Unified Crossfit)

21-18-15-12-9-6-3 Pull ups
3-6-9-12-15-18-21 Burpees

** Do 21 pull ups and 3 burpees, then 18 pull ups and 6 burpees, continue this pattern till you finish with 3 pull ups and 21 burpees

For time...

Buddy up

Friday 2011 07 29

Skill:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
Team of 2:

200 meter run
Max reps of DB Squat Clean Thruster (35/20)




Good Luck to our Athletes competing in the Laredo Summer Games this Saturday!!!!

G. I. Jane

Thursday 2011 07 28

Skill:Shoulder press:
40% x 5
50% x 5
60% x 5

WOD
50 G.I. Janes For time.

Wall Walks

Wednesday 2011 07 27

Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5

WOD:
 15-9-7
Power Snatches (95/75)
Wall Walks

more

Death by Lunges

Tuesday 2011 07 26

Skill:
Pistols 3 x 10 each leg

WOD:
400 m Run
50 yd walking Lunges w/bar in front squat position (135/95)
15 Front Squats (135/95)

4 rounds for time

More Pics

Deadlifts

Monday 2011 07 25

Skill:
Deadlifts
40% x 5
50% x 5
60% x 5

WOD3 rds of..

10 deadlifts (285/175)
10 burpees

Time

Thrusters

Friday 2011 07 22

Skill:Back Squats
75% x 5
85% x 3
95% x 1+

WOD
3 rds of..

10 Double unders
10 Thrusters (35/20)
20 Back extensions

Time

Tire Flips

Thursday 2011 07 21

Skill:Shoulder Press
75% x 5
85 % x 3
95 % x 1+

WOD
(Team of 2 or 3)

60 Tire flips
120 Burpees tire jumps

For time.

OHS

Wednesday 2011 07 20

Skill:
Cleans
75 % x 5
85 % x 3
95 % x 1+

WOD4 rds of ...

10 OHS (75/55)
15 Power snatches (75/55)
20 Push ups Hands release

7 Min AMREP Bar Complex

Tuesday 2011 07 19

Skill:
Split Jerk 1-1-1-1-1

WOD:
 7 Min AMREP

Bar Complex:  135/95lbs
1 Rep=
Deadlift
Hang Clean
Front Squat
Push Press
Back Squat
Over Head Squat

pics

Good Monday

Monday 2011 07 18

Skill:

Deadlifts

70% x 5
80% x 3

90% x 1+

5 minute L-Sit hold (Practice)

WOD:

300 m Run

50 Air Squats

25 Box Jump (24/20 in.)s

50 Sit-up (abmat)s

300 m Run

40 Air Squats

20 Box Jump (24/20 in.)s

40 Sit-up (abmat)s

300 m Run

30 Air Squats

15 Box Jump (24/20 in.)s
30 Sit-up (abmat)s

For Time

 More

Going the Limit!

Friday 2011 07 15

Skill:Back Squats:
70%x 3
89%x 3
90%x 3+
5 x 40 yds sprints
3 x 5 HSPU

WOD
Every minute on the minute for 7 minutes

1 Push Press (165/105)
2- 1 KB Thrusters (55/35)

Add 1 rep to Push press (only), every minute.

How fast can you go?

Thursday 2011 07 14

Skill:
Shoulder press
70% x 3
80% x 3
90% x 3+

WOD
As Many Rounds as Possible in 13 minutes of...

30 Air Squats
15 Double Unders
30 OHS
15 Dips
60 Yd Sprint

Team WOD

Wednesday 2011 07 13

Skill:
Cleans
70% x 3
80% x 3
90% x 3+


WOD:
Team of 4
10,000 lbs Cleans
300 Box Jumps (24/20)

Time.

Bowman

Tuesday 2011 07 12


WOD
"Bowman"

Brian Bowman born on July 23rd, 1985 and lost his life on January 3rd, 2010. He was a medic in the Army and had served four years and approx 1 month prior to his accident he had re-enlisted. The day of his accident him and t...he rest of the platoon where retreating from a town that they had gone to go help out but when they arrived they found a ghost town and knew at that point that trouble was headed there way...when they headed out of the town the first explosion went off and killed one of the soldiers instantly and at that point they were under attack...they stood their ground and fought back and in the middle of the night Brian and another buddy of his went to rescue the soldier who had lost his life and wanted to take him back to his family...as they were headed back and had almost made it back to the convoy Bryan stepped on an explosive that was hidden...and it was then he lost his life in an instant. He left 2 Sisters Erin and Sara, a mother whom you will hopefully meet and her name is Gill Gerdes and a father Bob Bowman, and his wife Casie Bowman behind.

3 rds of..

400 m run
23 Chest to bar pull ups
23 Wall balls 20/14
23 toes to bar

*3 Burpees between movements.

For time.

Tabata

Monday 2011 07 11

Skill:
Deadlifts
70% x 5
80% x 5
90% x 5+
Double Unders:
3 rds max reps (Practice, practice, practice)
Pistols: 3 rds x 5 each

WOD
Tabata 20x 10: 8

Deadlifts (245/135)
KB Swings (70/50)

For reps.

Flores

Friday 2011 07 08

Skill:
Back Squat65% x 5
75% x 5
85 %x 5+


WOD:"Flores"
Army Staff Sgt. Omar D. Flores

2 ds of...

25 Burpee, ground to to overhead w/plate (45/35)
20 yd Walking lunges w/plate Over head
300 m run wih plate
10 hand stand push ups
50 Push press, w/ plate
Time.

Flores was a 27 year old recident of Mission, Texas. He was assinged to 54th Engineer Battallion, 130th Engineer Brigade, Warner Barracks, Bamber, Germany . He died July 8th, 2004 when an improvised explosive device detonated near his mine ...protected vehicle during combat operations in Ramadi, Iraq. May God bless Omar flores and his family, and thank you for your service and for giving your life to continue to protect our freedoms and of those who KNOW not the meaning of loyalty and sacrifice to our Flag and Country.

Just for Fun

Thursday 2011 07 07

Skill:
Shoulder press
65% x 5
75% x 5
85% x 5

WOD
3 min AMRAP of..

5 Box jumps (24/20)
5 Elevated Push Ups Hands release
5 Thrusters (35/20)

Rest 2 min, then...

3 min AMRAP of ....

7 Deadlifts (135/95)
5 Squat Cleans (135/95)
3 Split Jerks (135/95

Craziness!

Wednesday 2011 07 06

Skill:
Cleans65% x 5
75% x 5
85 % x 5+

WOD:
200 m Farmers carry (Bar:95/75 and DB: 50/35)
25 OHS (95/75)
25 1-DB Snatches (50/35)
200 Overhead Bar walk (95/75)
50 Doubke Unders
Time.

Lucy

Tuesday 2011 07 05

Skill:
OHS
Pistols
WOD:

"LUCY"

5 rounds for time of:

5 Pull-up - Chest To Bars
10 Burpees
400 m Run

Post total time

Happy 4th of July!!!!!!!

Monday 2011 07 04

Skill:
Deadlifts
65% x 5
75% x 5
85% x 5+

WOD:
9 Front Squat (185/115)
10/20 Sit up with Medicine ball throw (20 lbs)
21 KB Swing walk (70/50)

3 rounds






HAPPY INDEPENDENCE DAY!!!!!!!!!

Partners in Crime

Friday 2011 07 01

Skill:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
Pairs of two:

10 Partner Back Squats each
30 Ground to overhead (35/95) combined
400 Meter Sandbag Run (80/60)

3 Rounds for time

Thursday 2011 06 30

Skill:
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:

50 Sumo Deadlift High Pull (45/35)
50 Back Extensions
50 Sumo Deadlift High Pull (45/35)
40 Push Press (45/35)
50 Sumo Deadlift High Pull (45/35)
30 Good Mornings (45/35)
50 Sumo Deadlift High Pull (45/35)
20 Wall Ball Shots (20/14)
50 Sumo Deadlift High Pull (45/35
10 Ball Slams (20/14)

Time

10 Minutes in Hell

Wednesday 2011 06 28

Skill:
Cleans
40% x 5
50%x 5
60% x 5

WOD:
Every minute on the minute for 10 minutes:
5 OHS (135/95)
5 Thrusters (135/95)

RCF at Food Bank Drive in Mission, TX

Gerhard Moore

Tuesday 2011 06 28

WOD

"Gerhard Moore"

800 m Run

25 Deadlifts 155/135 lbs

20 G.I. Janes

15 Box Jump (30/24 in.)

10 Man Maker 35/20 lbs

5 Squat Cleans 155/135 lbs

800 m Run

Post total time.

Army Maj. Horst G. Moore

Died November 9, 2004 serving during Operation Iraqi Freedom

38, of San Antonio; assigned to 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), Fort Lewis, Wash.; killed Nov. 9 when enemy mortar rounds detonated within his unit living area in Mosul, Iraq.

 
By Lynn Brezosky
Associated Press
 
LOS FRESNOS, Texas — A German-born Army officer from the Rio Grande Valley was among five Texans killed in action in Iraq this week.
Maj. Horst Gerhard Moore, 38, died Tuesday under mortar fire in the northern city of Mosul, said his wife, Raquel Vallejo-Moore.
The Department of Defense also confirmed the deaths of Army Sgt. John B. Trotter, 25, of Marble Falls and Staff Sgt. Russell Slay, 28, of Humble, both killed in action Tuesday in Iraq’s Anbar province, which includes the insurgent stronghold of Fallujah.
The Defense Department also said Spc. Travis Babbitt, 24, of Uvalde, died Tuesday when his patrol came under fire in Baghdad.
Meanwhile, family members confirmed the death of Marine Staff Sgt. Gene Ramirez, 27, of Lytle.
Moore, known to friends as Gary, was part of the 2nd Infantry Division out of Fort Lewis, Wash. He left for Iraq in September on a 14-month deployment.
Vallejo-Moore described her husband as a career soldier whose 16 years of service started right after high school and was interrupted only while he pursued a college degree.
“He was one of those patriotic individuals who loved serving his country,” she said.
Moore was born to a military family in Berlin and was raised in Oklahoma. He met his wife while at St. Mary’s University in San Antonio.
When he was home, he loved to spend time with her and their 2-year-old daughter, she said. He also loved to work on his old trucks.
She said they last spoke Sunday night, when he called to wish her a happy 34th birthday.
“It was 3 a.m. over there, but he stayed up all that night to make sure he could call at a decent time,” she said. “He was a dedicated father and husband, a positive individual.”
Info from militarytimes.com

Testing out the skills

Monday 2011 06 27

Skill:
Deadlifts
40% x 5
50%x 5
60% x 5

WOD
As Many Rounds As Possible in 12 minutes..

3 Hand stand push ups
10 Kettle Swings (50/35)
6 Toes to bar
20 double unders
Goruck Training!!!!!!!
RCF RoRuck Training continues. This past weekend at SPI was a great success. Thanks to all who came out for the training and dedication to the RCF Family. Let us continue our adventures!!!!!

Sprints

 Friday 2011 06 24


Skill:
Back Squats
75% x 5
85% x 3
95% x 1+

...WOD
5-4-3-2-1 Deadlifts (315/205)
2-4-6-8-10 Ring Dips
100 m Sprint (after every round)

Time




Junior High and High School Athletes Program.......Athletes doing WOD after their lecture....

Annie

Thursday 2011 06 23

Skill:
Shoulder Press
75% x 5
85% x 3
95% x 1+

WOD:

"Annie"
50-40-30-20-10

Double Unders
Sit Ups

Time

Team Squat off

Wednesday 2011 06 22

Skill:
Cleans
75% x 5
85% x 3
95% x 1+

WOD:
"Team Squat off"
Back Squat (155/135)
Front Squat (115/95)
OHS (95/65)
Cleans (115/95)

Snipper

Tuesday 2011 06 21

Skill: MB Cleans 3 x 10
HSPU 3 x 10
...
WOD"Snipper"

3 rds of..
25 Wall balls (20/14)
25 Burps
25 MB Cleans (20/14)
800 m run

For time.

This WOD is a very especial one, even though Bret Snipper was not from the Valley a friend of ours at RCF has asked me to honor him. Why is it special?? Because Bret, while he served overseas, he was not killed by an enemy bullet, bomb, or ...other. He was killed by American greedy and ignorance. HOW? Bret was diagnosed with PTSD, a disease that many of our men and women are being diagnosed with after serving and protecting our country. Why is this still special? Because Bret, like many of US are ignored by society, and see PTSD as not been an injury or a wound sustained from direct combat, when in fact it is. It is a wound or injury or illness sustained from the SHIT we see out there. Many people in society only see it on their play station or on TV. Bret after serving his country became ILL, but his pain was unbearable that he decided to take his own life. Bret Snipper, was a hell of Corpsman, an outstanding individual, and loyal AMERICAN.
Society fails to recognize that what we have is indeed a serious wound that may never be cured, I in fact was diagnosed with such, PTSD. I in fact attempted suicide several times and ended up in hospitals. I in fact still suffer from such moments at times, but thanks to God, my family, friends, and my will to continue I can control it. I do suffer at times, my family suffers with me, and my kids have seen me. So I know what Bret Snipper may have possibly gone through.
So on this day, let’s not just remember those that have died in the battle field from a bullet or from a bomb, but also those of US that have left our souls, spirits, and minds in those God forsaken lands, while we fought for what many claim to be an unjust war or a bad political agenda, for it may be so, but who will answer when the country calls for help…YOU???

Bar Walk

Monday 2011 06 20

WOD:

3 rounds of:

20 KB Swings (70/50)
15 Dead Hang Chin ups
30 yd. Over Head Bar Walk (135/95)

more....

Congratulations to Coach Dog for Representing RCF at 2011 Crossfit Games Regionals!!!!!

The Dog Special-Deluxe

Wednesday 2011 06 15

SKILL:
Back Squats and Shoulder Press70%x 3
80% x 3
90% x 3+

...WOD
"DOG SPECIAL - DELUXE"

As Many Rounds As Possible in 10 minutes of...

21 Sumo Deadlifts High Pull (75/45)
8 GI Janes
12 DB Thrusters (30/20)

EVA

Tuesday 2011 06 14

WOD:

"EVA"
5 rounds for time of:

800m Run
30 2pood Kettlebell swings (70/50)
30 Pull ups

Good Monday

Monday 2011 06 13

Skill:
Deadlifts
70% x 3
80% x 3
90% x 3+

...WOD
50 Pull ups
10 Wall balls (20/14)
40 Med Ball Sit ups
20 Push Ups Hand release
30 Box jumps (24/20)
30 Knees to elbows
20 Burpees
40 Wall balls (20/14)
10 Pull ups

For time.

Grace

Friday 2011 06 10

Skill:
Back Squat65%x 5, 75% x 5, 85% x 5+

...WOD
"Grace"
30 Clean & Jerk (135/95)
For time.

We are continuing our benchmark WODs. We are almost done.

Let's do this.

Can you handle 7 rounds?

Thursday 2011 06 09

Skill: Shouder Press65%x 5
75% x 5
85% x 5+

WOD
7 rds of...

10 1-Arm DB Thrusters (30/20)
20 Push ups Hand release
10 Box Jumps
100 m Sprint
20 Leg Raises

For time.

Sleds

Wednesday 2011 06 08

Strength:
Cleans
65% x 5
75% x 5
85% x 5

WOD:
Team WOD of 4 or 5

200 m. sled pull
100 m. broad jump
100 m. buddy carry
100 wall ball shots
200 m. overhead tire carry

2 rounds for time

Running

Tuesday 2011 06 07


Skill:
3 min AMRAP of...
7 Power Snatches (65/45)
...7 Facing Bar Burpees

WOD1 mile run x 2rds, 3 min rest between rds

Narim

Monday 2011 06 06

Strength:
Deadlifts
65% x 5
75% x 5
85% x 5+

WOD"Narim"

As Many Rounds As Possible in 10:16 min of..

6 Deadlifts (185/115)
3 Handstand push ups
11 KB swings (50/35)

*This WOD is to introduce our newest member of our family my Duaghter Leyah Narim who was born 6-3-2011 @ 10:16 am. Welcome to CrossFit Narim.

Let's do this.

Sumo means "compete" in Japanese

Friday 2011 06 03

Strength:

5/3/1 Back Squat
40% x 5
50% x 5
60% x 5

WOD:

100 SDHP (Sumo Deadlift High Pull)
30 Burpee Box Jumps
50 SDHP
15 Burpee Box Jumps

For Time

Nicole

Thursday 2011 06 02

Strength:

5/3/1 Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round.

If you think you're fit....

Wednesday 2011 06 01

Strength:

5/3/1 Squat Cleans
40% x 5
50% x 5
60% x 5

WOD:

10 Wall Walks
20 Burpees
30 Clean and Jerks (95/65)
40 Back Extensions
50 Knees to Elbows
10 OHS (95/65)
20 KB Swings (50/35)
30 WBS (20/14)
40 Sit-Ups
50 Air Squats
50-m Sandbag Run (80/60)

For Time


This WOD knocked everyone down a notch or two. It definitely leaves you with the desire to improve.

Regional WOD

Tuesday 2011 05 31

WOD:

21-15-9
Deadlifts (315/205)
Box Jumps (30/24)

For Time


Yes, this WOD pushes you to lift heavy weight, ladies. Before you complain, please read the following:

I used to want to be thin; now I proudly show off those lines in my shoulders and abs.
I used to want the pounds to decrease on the scale; now I watch them increase on the bar.
I used to exercise out of desperation; now I crave the feeling of a sub-5 Fran.
I used to eat for comfort, now I eat for fuel.
I used to do zumba, aerobics, random machines, i.e. waste my time; now I’m a Crossfitter.
I used to think being sweaty was gross; now I bask in hard-earned sweat angels.
I used to feel insecure about my physical capabilities; now I feel empowered.
I used to seek the attention of douche bags that also sought out the frail, skinny girl; now I’ve found the man that values and appreciates a strong woman.
I used to follow; now I lead.
I used to make excuses; now I show others how to get rid of theirs.
I used to cave under pressure; now I know discipline.
I used to claim ignorance on nutrition; now knowledge is power.
I used to compare myself to all the other women around me; now I stand confidently, looking forward.
I used to dream of doing things; now I just do them.
I used to be limited; now I’m unstoppable.
This is my new definition and my perspective of what a beautiful, healthy, capable woman should be.
I’ve been permanently rewired and never plan to go back.
I don’t need to look like the girl on the cover…
....I’d rather know I could overhead squat her.

Courtesy of Get Lifted Gym

Memorial Day Team Murph

Monday 2011 05 30

Strength:

5/3/1 Deadlifts
40% x 5
50% x 5
60% x 5

WOD:

Teams of 4:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Break Up Reps Between Team Members
For Time

Respite

Friday 2011 05 27

Strength:

5/3/1 Back Squats
75% x 5
85% x 3
95% x 1+


WOD:

1 minute per station for 5 stations of:

1. Flutter Kicks
2. 8 Count push-ups
3. WBS (20/14)
4. Hang Power Snatch (65/45)
5. DB Thrusters (20/15)

Four Rounds of the aforementioned
*1 Minute of Rest after each round

Count Your Reps as a collective whole


For the record, I would like to note the accuracy with which the title of the WOD fits with the WOD itself:
res·pite [res-pit] noun, verb, -pit·ed, -pit·ing. –noun

1. a delay or cessation for a time, especially of anything distressing or trying; an interval of relief: to toil without respite.

2. temporary suspension of the execution of a person condemned to death; reprieve.

Yup, that pretty much covers what you shouold feel during the breaks in between rounds--a temporary suspension of your execution--but you're going to feel like a total champ afterward!

RCF Origins: Nico

Thursday 2011 05 26

Strength:

5/3/1 Shoulder Press
75% x 5
85% x 3
95% x 1+

WOD:

16 broad jump burpees
19 box jumps
7 front squats
9 deadlifts
16 broad jump burpees

For Time



Feliz Cumpleanos, Nico!! Now do burpees!!!

If you don't walk away with a callous, you're doing it wrong.

Wednesday 2011 05 25

Strength:

5/3/1 Squat Cleans
75% x 5
85% x 3
95% x 1+


WOD:

Teams of 4:
20 minute AMRAP

5 tire flips
20 KB swings (50/35)
200-m overhead log walk

Nancy

Tuesday 2011 05 24

WOD:

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (95/65)

3 minute AMRAP

Monday 2011 05 23

Strength:

5/3/1 Deadlifts
75% x 5
85% x 3
95% x 1+

WOD:

3 min AMRAP

30 Double Unders/ 90 Singles
20 Hand release Push ups
10 Box Jumps (24/20)

3 rounds with 1 minute rest in between each round.

Mr. Joshua

Thursday 2011 05 19

WOD

"Mr. Joshua"
5 rds of..

400 m run
30 HGD Sit ups
15 Deadlifts (250/185)

For time.

Elizabeth

Wednesday 2011 05 18

Strength:

5/3/1 Cleans
70% x 3
80% x 3
90% x 3+


WOD:

Elizabeth

21-15-9 reps of:
Cleans 135/95
Ring dips

Murph

Tuesday 2011 05 17

WOD:

Murph:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

For Time

Run Rabbit

Monday 2011 05 16

Strength:
5/3/1 Deadlifts
70% x 3
80% x 3
90% x 3+

WOD:

Teams of 2:

Complete 10 rounds of

70 meter sprint
KB Swing (50/35) AMRAP

For time.

Karen

Thursday 2011 05 12

Strength:

5/3/1 Cycle  4 Week 1
Shoulder Press

65% x 5

75% x 5

85% x 5+

WOD:

Karen

150 WBS (20/14)

Time.

2 mile run

Wednesday 2011 05 11

Strength:

5/3/1 Cycle  4 Week 1

Cleans

65% x 5

75% x 5

85% x 5+

 

WOD:

 

2 mile Run

then 400 Meter walk with bar over head (45/35lbs)

For time.

 

 

 

Michael

Tuesday 2011 05 10

WOD:

"Michael"
3 rounds for time of:

800 m run
50 Back Extensions
50 Sit ups

Runs and Squats

Monday 2011 05 09

Strength:

5/3/1 Cycle  4 Week 1

Deadlifts

65% x 5

75% x 5

85% x 5+

WOD:

5 rounds of

400 m run

50 Air Squats

For Time




HERE ARE THE WINNERS OF THIS YEAR'S RCF BEACH TEAM CHALLENGE. AGAIN RANGER CROSSFIT LEADING THE WAY IN FITNESS IN SOUTH TEXAS THERE'S NOTHING OR ANY OTHER FITNESS CENTER IN SOUTH TEXAS LIKE RCF

Army Sgt. Isaac Diaz

Thursday 2011 05 05

Strength:

5/3/1 Cycle  4 Week 1

Back Squat

65% x 5

75% x 5

85% x 5+

WOD:

"Isaac Diaz"

1 mile run

30 Thrusters (75/55)

800 meter run

30 Snatches (75/55)

1 mile run

For Time

Helen

Wednesday 2011 05 04

Strength:

5/3/1 Cycle  4 Week 1

Cleans

65% x 5

75% x 5

85% x 5+

WOD:

 "Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Post time.

Doubles

Tuesday 2011 05 03


Skill:
Overhead Squat
5-5-5-5-5


WOD:
Double Unders
21, 19, 17.....1 (-2)

HSPU
1,3,5,7.....21 (+2)

For Time

Fran on Steroids Games Open WOD Week 6

Monday 2011 05 02

Strength:

5/3/1 Cycle  4 Week 1

DeadLifts

65% x 5

75% x 5

85% x 5+

WOD

Week 6 of the CrossFit Games Workout 2011

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65 lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65 lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65 lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65 lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65 lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65 lbs)
21 Chest to bar Pull-ups...

Test Doubles

Friday 2011 04 29

Strength:
Max out Back Squat or any other lift not done yet.

WOD:
20 seconds DB Squat Clean (45/30)
40 seconds Double  Unders
Rest 10 Seconds

8 rounds

Death by Kettlebell

Thursday 2011 04 28

Strength:
Max out Press or any other lift not done yet

WOD:

30 OHS (45/35)
50 KB Clean & Press (35/20)
30 KB Situps (35/20)
30 WBS (20/14)
400 m Run
50 Jump Squats w/Bar (45/35)

For Time