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
About Me
- Ranger CrossFit
- 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!"
Thursday, April 28, 2011
Wednesday, April 27, 2011
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
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
Marine Lance Cpl. Samuel Tapia
Wednesday 2011 04 27
WOD:
6 rounds for time of:
200 m Run
20 Box Jump (24/20 in.)s
40 Kettlebell Swings 50/35 lbs
Post total time
20 year old from San Benito Texas.
Tapia died from small-arms fire while conducting combat operations in Ar Ramadi,Iraq. During Operation Iraqi Freedom, his unit was attached to 2nd Marine Division, II Marine Expeditionary Force (Forward). He was assigned to 3rd Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, California. Died on December 18, 2005.
Full Story..
WOD:
6 rounds for time of:
200 m Run
20 Box Jump (24/20 in.)s
40 Kettlebell Swings 50/35 lbs
Post total time
20 year old from San Benito Texas.
Tapia died from small-arms fire while conducting combat operations in Ar Ramadi,Iraq. During Operation Iraqi Freedom, his unit was attached to 2nd Marine Division, II Marine Expeditionary Force (Forward). He was assigned to 3rd Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, California. Died on December 18, 2005.
Full Story..
Tuesday, April 26, 2011
FRAN
Tuesday 2011 04 26
WOD:
"FRAN"
21-15-9
Thrusters
Pull Ups
Time
Let's see who improves their time and who will survive this wonderful Lady!
Let's Do This! Let's Get Crazzzyyyy!!!!
WOD:
"FRAN"
21-15-9
Thrusters
Pull Ups
Time
Let's see who improves their time and who will survive this wonderful Lady!
Let's Do This! Let's Get Crazzzyyyy!!!!
Monday, April 25, 2011
Hello Week!
Monday 2011 04 25
WOD:
10 Rounds of :
10 Sigle arm Floor Press (50/35lbs)
5 Toes to Bar
For time
WOD:
10 Rounds of :
10 Sigle arm Floor Press (50/35lbs)
5 Toes to Bar
For time
Friday, April 22, 2011
Easter Weekend Operating Hours
Saturday 2011 04 23
We will be open for OPEN GYM tomorrow, Saturday.
Sunday will be CLOSED all day. Have a safe weekend!
Best of Luck to our Coaches tomorrow as they take on WOD 5 of the CrossFit Games!
If anyone would like to come and cheer on our coaches you are more than welcome to. The WOD will begin at 8am sharp.
Coach Miguel, Coach Dog and Coach Yari LET'S DO THIS! LET'S GET CRAZZY!!!!
We will be open for OPEN GYM tomorrow, Saturday.
Sunday will be CLOSED all day. Have a safe weekend!
Best of Luck to our Coaches tomorrow as they take on WOD 5 of the CrossFit Games!
If anyone would like to come and cheer on our coaches you are more than welcome to. The WOD will begin at 8am sharp.
Coach Miguel, Coach Dog and Coach Yari LET'S DO THIS! LET'S GET CRAZZY!!!!
Friday 2011 04 22
WOD:As many Reps as Possible of..
...Deadhang Pull ups
then..
As Many Rounds As Possble of..
20 Ground to overhead w plate (45/45)
15 Sit ups
5 KB Swings (50/35)
All must be done in 3 minutes, rest 1 min, repeat, for 2 more rounds.
WOD:As many Reps as Possible of..
...Deadhang Pull ups
then..
As Many Rounds As Possble of..
20 Ground to overhead w plate (45/45)
15 Sit ups
5 KB Swings (50/35)
All must be done in 3 minutes, rest 1 min, repeat, for 2 more rounds.
Miss Helen practicing her Hand Stand...Great job Helen!
Wednesday, April 20, 2011
Team Thruster
Thursday 2011 04 20
Strength:
Continue Max out on Shoulder Press and Cleans
WOD:
Team
15 Minutes As many Rounds and Reps as possible of :
400 m Run
Max 1 DB Thruster (35lbs/20lbs)
Max Tire Jumps
Strength:
Continue Max out on Shoulder Press and Cleans
WOD:
Team
15 Minutes As many Rounds and Reps as possible of :
400 m Run
Max 1 DB Thruster (35lbs/20lbs)
Max Tire Jumps
Tuesday, April 19, 2011
Diane
Tuesday 2011 04 19
Strength:
Over Head Squat
3-3-3-3-3
Add weight in every set for a max
WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Strength:
Over Head Squat
3-3-3-3-3
Add weight in every set for a max
WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Monday, April 18, 2011
"Calderon"
2011 04 18
WOD
"Calderon"
50 SDHP (45/35)
800 m run
100 SDHP
400 m run
150 SDHP
200 m run
50 Burpees
For time.
Marine Sgt. Juan Calderon Jr., was a 26 year old native of Weslaco, Texas. Sgt. Caldeon was killed on August 2, 2004, serving during Operation Iraqi Freedom. He was assinged to 3rd Battallion, 1st Marine Regiment, 1st Marine Division, 1st Marine Expeditionary Force, Camp Pendleton, Calif. He enter the USMC soon after High School. He is survived by his wife Ana and his son Juan Andres, and his mother, 3 sisters, and older Brother.
This marine was a very closed friend to one of RCFs very own, Juan Galindo. Whom also misses his best friend, Sgt. Juan Calderon Jr.
Sgt. Juan Calderon Jr, is greatly missed by his friends. Ranger CrossFit thanks him for his service and sacrifice to our Country and to South Texas. Also special thanks to his family for their great support. May God bless Juan, and may he rest in peace. Hoorah!!
WOD
"Calderon"
50 SDHP (45/35)
800 m run
100 SDHP
400 m run
150 SDHP
200 m run
50 Burpees
For time.
Marine Sgt. Juan Calderon Jr., was a 26 year old native of Weslaco, Texas. Sgt. Caldeon was killed on August 2, 2004, serving during Operation Iraqi Freedom. He was assinged to 3rd Battallion, 1st Marine Regiment, 1st Marine Division, 1st Marine Expeditionary Force, Camp Pendleton, Calif. He enter the USMC soon after High School. He is survived by his wife Ana and his son Juan Andres, and his mother, 3 sisters, and older Brother.
This marine was a very closed friend to one of RCFs very own, Juan Galindo. Whom also misses his best friend, Sgt. Juan Calderon Jr.
Sgt. Juan Calderon Jr, is greatly missed by his friends. Ranger CrossFit thanks him for his service and sacrifice to our Country and to South Texas. Also special thanks to his family for their great support. May God bless Juan, and may he rest in peace. Hoorah!!
Thursday, April 14, 2011
Team WOD of 4
Thursday 2011 04 14
Strength:
Max effort Shoulder Press 1 Rm
WOD:
Team of 4
20 minutes of :
2 Shoulder press first minute for every team member, rest the remainder of the minute. add 2 reps every minute until you are unable to complete the reps as a team. If you a re unable to complete the reps, the team must complete 20 burpees the following minute and start over from 2 the minute after. Continue until team reaches 20 minutes.
Strength:
Max effort Shoulder Press 1 Rm
WOD:
Team of 4
20 minutes of :
2 Shoulder press first minute for every team member, rest the remainder of the minute. add 2 reps every minute until you are unable to complete the reps as a team. If you a re unable to complete the reps, the team must complete 20 burpees the following minute and start over from 2 the minute after. Continue until team reaches 20 minutes.
Wednesday, April 13, 2011
Tuesday, April 12, 2011
Cindy
Tuesday 2011 04 12
WOD:
WOD:
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups
10 Push-ups
15 Air Squats
Monday, April 11, 2011
PR Deadlift
Monday 2011 04 11
Strength:
Max Effort Deadlifts
WOD:
5 min AMRAP
Ground to over head (165/110)
Time for a new PR! Let's Do This!!!!!
Strength:
Max Effort Deadlifts
WOD:
5 min AMRAP
Ground to over head (165/110)
Time for a new PR! Let's Do This!!!!!
Congratulations Juan on a new PR of 500 lbs
Great Job Sara PR 255 lbs
Congratulations Zac on 455 lbs
Everyone did a great job on their new PR's!
Let's keep it going all week!
Friday, April 8, 2011
Heavy killer
Friday 2011 04 08
Strength:
5/3/1 Cycle 3, Week 4
Back Squat
40% x 5
50% x 5
60% x 5
WOD:
As many rounds as possible in 11 minutes of:
5 Squat Cleans 185/135 lbs
7 Deadlifts 285/215 lbs
Strength:
5/3/1 Cycle 3, Week 4
Back Squat
40% x 5
50% x 5
60% x 5
WOD:
As many rounds as possible in 11 minutes of:
5 Squat Cleans 185/135 lbs
7 Deadlifts 285/215 lbs
Wednesday, April 6, 2011
Meeting Pukie
Thursday 2011 04 07
Strength:
5/3/1 Cycle 3, Week 4
Press
40% x 5
50% x 5
60% x 5
WOD:
For Time:
200 m Run
50 Double Unders
200 m Run
50 Kettlebell Swings 50/35 lbs
200 m Run
50 Pull-ups
200 m Run
50 Burpees
Strength:
5/3/1 Cycle 3, Week 4
Press
40% x 5
50% x 5
60% x 5
WOD:
For Time:
200 m Run
50 Double Unders
200 m Run
50 Kettlebell Swings 50/35 lbs
200 m Run
50 Pull-ups
200 m Run
50 Burpees
Runs
Wednesday 2011 04 06
Strength
5/3/1 Cycle 3 week 4
Cleans
40% x 5
50% x 5
60% x 5
WOD:
3 rounds for time of:
400 m Run
15 Thrusters (135/95) lbs
20 Box Jump (24/20 in.)s
Strength
5/3/1 Cycle 3 week 4
Cleans
40% x 5
50% x 5
60% x 5
WOD:
3 rounds for time of:
400 m Run
15 Thrusters (135/95) lbs
20 Box Jump (24/20 in.)s
Monday, April 4, 2011
Barbara
Tuesday 2011 04 05
Skill:
Double Unders
WOD:
"Barbara"
Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Skill:
Double Unders
WOD:
"Barbara"
Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Marine Lance Cpl. Julio C. Cisneros Alvarez
Monday 2011 04 03
Strength:
5/3/1 Cycle 3 Week 4
Deadlifts
40% x 5
50% x 5
60% x 5
WOD
"Cisneros Alvarez"
4 rounds for time of:
9 Overhead Squats (155/105) lbs
49 Back Extensions
11 Handstand Push-ups
Cisneros-Alvarez died as result of hostile action in Al Anbar Province, Iraq. He was assigned to 1st Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, California. Died on January 6, 2005.
Strength:
5/3/1 Cycle 3 Week 4
Deadlifts
40% x 5
50% x 5
60% x 5
WOD
"Cisneros Alvarez"
4 rounds for time of:
9 Overhead Squats (155/105) lbs
49 Back Extensions
11 Handstand Push-ups
Cisneros-Alvarez died as result of hostile action in Al Anbar Province, Iraq. He was assigned to 1st Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, California. Died on January 6, 2005.
Friday, April 1, 2011
DB Box Complex
Friday 2011 04 01
Strength:5/3/1 Cycle 3, Week 3
Back Squat
75% x 5
85% x 3
95% x 1+
WOD
"DB Box Complex"
30 DB Box Complex
DB (35/20)
Box (24/20)
Time
Strength:5/3/1 Cycle 3, Week 3
Back Squat
75% x 5
85% x 3
95% x 1+
WOD
"DB Box Complex"
30 DB Box Complex
DB (35/20)
Box (24/20)
Time
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