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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, February 16, 2012

"Zapata"

2012 02 16

No Skill


"ZAPATA"
In Honor of Agent Jaime Zapata we designed this workout last year during our Border Wars Competition in his honor. One year today we will be doing it again to honor one great man who gave his life during a war that we continue to fight today.

WOD
"ZAPATA"

1005.5 m Run
then 2 rounds of:

15 Deadlifts (155/135)
32 m Walking Lunges
15 Hang power Cleans (155/135)
32 m Walking Lunges
15 Ground to Overhead (155/135)

then...
1005.5 m Run
For Time


Pictures for the Border Wars Competition are up! Enjoy!


BW3-2012-028.jpg
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