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.
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!"
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