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...