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.
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!"
Friday, September 30, 2011
Thursday, September 29, 2011
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
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
Tuesday, September 27, 2011
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.
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
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
Thursday, September 22, 2011
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).
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
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
Thursday, September 8, 2011
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
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
Wednesday, September 7, 2011
MgGee
Wednesday 2011 09 07
Skill: None
WOD:
"McGhee"
30 min AMRAP of :
5 Deadlift (275/145)
13 Push-ups
9 Box Jumps
Skill: None
WOD:
"McGhee"
30 min AMRAP of :
5 Deadlift (275/145)
13 Push-ups
9 Box Jumps
Tuesday, September 6, 2011
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)
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)
Friday, September 2, 2011
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