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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!"

Tuesday, May 1, 2012

Hero WOD "Joshua"

Tuesday 2012 05 01


No Skill

"Go As Heavy As You Can While Keeping Proper Form. No Bullshitting, Lies, or Cheating. This is a Hero WOD. Do it with Honor"
-that crazy dude at the box


Hero WOD: "Joshua"

5 Rounds of:

400-m run
30 GHD sit-ups (use a box)
15 DL (250/165)

For Time
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