Elevation

Monday 2011 02 28

Strength:
5/3/1 Cycle 2/Week 3
Deadlift
75%
85%
95%



WOD:
4 rounds of :

30 elevated push ups w/hand release
300 m. run w/MB (20/14)
30 knees to elbows
60 Air Squats




Congratulations to our Coaches and athletes for representing RCF well in the Laredo Winter Games.
Coach Dog: 1st place Rxd
Coach Miguel: 3rd place Rxd
Yari Salinas: 1st place Rxd
Helen Cantu: 1st place Scaled
Roxy Olvera: First competition after two months of training  and reaching a new PR on her Deadlifts by 20 lbs.
Great Job Guys!!!!

Friday 2011 02 15

Strength, 5/3/1

Back Squats

70% x 3
80% x 3
90% x 3+


WOD

10 rounds for time of:

50 yd Sprint
2 Wall Balls 20 lbs

*Increase by 2 Wall balls every round.

Post total time

Reminder, this Friday all afternoon classes will be closed as well as Sat and Sun. Our RCF Athletes will be travelling to Laredo to Compete in a CrossFit competition. Wish them good luck and we will see you again Monday.

Thursday 2011 02 24

Strength, 5/3/1. Cycle 2, Week 2

Shoulder Press

70% x 3
80% x 3
90% x 3+

WOD

For Time:

20- 1: Snatch Segment Pull (1", Knee, Hip, Finish) + Snatch Pulls 115#/95# lbs

1-20: Sit-up (abmat)

**Start with 20 Snatch High Pull, 1 Sit up, 19 SHP, 2 Sit ups...continue until you reach 1 SHP, and 20 Sit ups.

Then ..... 1200 m Run

Post total time.

Mark

Wednesday 2011 02 23

Strength: 5-3-1 Cycle 2 Week 2
Cleans
70% x 3
80% x 3
90% x 3+
WOD

"Mark"

5 rounds of:

5 HSPU
10 Ring Dips
20 KB Snatch (50/35)

For Time



Spc Mark Zapata, 27 of Edinburg, Texas; assigned to the 2nd Battalion, 12th Cavalry Regiment, 1st Cavalry Division, Fort hood , Texas; killed Aug 15, 2010 by hostile fire in Najaf, Iraq. Full Story

Tuesday 2011 02 21

Skill:
Muscle Ups 3 min
L-Sit holds 3 min.

WOD

Team of 3
5 Tire Flips
Max Tire Jumps
Max Air Squats

5 min. x 3 /  1 min rest

Max OHS

Monday 2011 02 21

Strength: 5-3-1 Cycle 2 Week 2
Deadlift
70% x 3
80% x 3
90% x 3+


WOD:
Max OHS

1-1-1-1-1-1-1

Thursday 2011 02 17

Strength:
5-3-1 Cycle 2 Week 1
Shoulder Press
65% x 5
75% x 5
85% x 5+

WOD:
10 minute AMRAP

3 Front Squats 185/135 lbs
6 Pull-up (strict)
9 Deadlifts 275/185 lbs

WTF?

Wednesday 2011 02 16

Skill:  5/3/1
Cycle 2 Week 1
Cleans
65% x 5
75% x 5
85% x 5


WOD:
21-15-9

Power Clean/ Split Jerk or Jerk(135/95)
Burpees


Time

Lincoln

Tuesday 2011 02 15


Skill: Clean/Split Jerk
3-3-3-3-3

WOD:

"Lincoln"

100 DB Squat Cleans (35/20)
With 5 burpees every minute on the minute

Time

No Legs

Monday 2011 02 14

Strength:
5/3/1 Cycle 2
Deadlifts
Week 1
65% x 5
75% x 5
85% x 5+

WOD:

"No Legs"

400 m Run
21 DL (225/155)
400 m Run
42 Double Unders
400 m Run
63 Box Jumps (24/20)
100 m Lunges

For Time

"Spc. Tomas Garces"

Thursday 2011 02 10

Skill/Strength

5/3/1 Cycle 1, Week 4

Shoulder Press

40% x 5

50% x 5

60% x 5

WOD

"Garces"

5 rounds for time of:

4 Hang to overhead 155/105 lbs

Max Pull-up

MaxPush-up

Post total time to comments or Beyond the white board: http://beyondthewhiteboard.com/workouts/134114-garces/daily_workouts/125906-2011-02-10-garces/workout_sessions/new

 

Army Spc Tomas Garces.....was a 19 year old native from Weslaco, Texas. He entered the US Army soon after Graduating High School in 2003, @ age of 17. He was attached to 1836th Transportation Co. Ft. Bliss, Texas.

He was Killed Sept 6, 2004... when his convoy was attacked by enemy forces using an improvise device in Baghdad.

Garces is believed to be the 78th service member to die from Texas in Iraq. Spc. Garces, was the First texas National Guardsmen to die in combat in more than 50 years. He was buried with a 21 gun salute, his medals, to include a Bronze Star, a Purple Heart, and posthumous promotion to sargeant.

Garces will be missed not only by his family but everyone in his town.

A big thanks to Spc Tomas Garces, for his service, his family for the support and sacrifice, May God Bless them, and May he rest in Peace.

From ranger CrossFit and Family.

Rangers Lead The Way!!See More

Pistols

Wednesday 2011 02 08

Strength:

5/3/1 series 1 week 4

Cleans

40/50/60%

WOD

10-20-40-60 reps of:

Pistols (Alternating Legs)s

Box Jump (24 in.)s

Back Extensions

V Up Situps

Post total time.

Overhead Squat

Tuesday 2011 02 08

WOD:

As many rounds as possible in 9 minutes of:

30 Overhead Squats 45/35 lbs
30 yd Sprint
30 yd Walking Lunge

Post rounds

Back to The Barn

Monday 2011 02 07

Strength:
5/3/1 Cycle 1 week 4- DL
40/50/60

WOD:

100m Farmers Carry (50/35)
10 Single Arm DL (R) (135/95)
10 Ring Dips
10 Single Arm DL (L) (135/95)

4 rounds for time

Post Time

Thursday 2011 02 02

Strength:
Shoulder Press 5-3-1
 75% x 5
 85% x 3
 95% x 1

WOD
Team Rescue

Deadlifts (315/255)
Partner Resistive Sprint
Burpees

3-6-9-6-3

Post time.

Dragging Pukie

Wednesday 2011 02 01

Strength:
Cleans

WOD:
Team of two:
12 min AMRAP

Sandbag drag (80/60)
Power Snatch (75/45)

Team of Two
Partner 1 drags the sandbag 40 yards
While Partner 2 Does Power Snatches
Keep count of total Power Snatches as a team as well as how many rounds completed

Mya's Kingdom

Tuesday 2011 02 01

Skill:
Double Unders work 3 minutes
L-Sit hold 3 minutes

WOD:
20-15-9

Kettlebell Overhead Squat single arm db 35/20 lbs
Box Jump (24/20 in.)s
300 m Run

Post Time