Wednesday 2012 09 26
WOD:
9 Rounds of:
26 Stationary Lunges with Plate Over Head (45/25)
200 m Run with Plate
13 Burpees unto plate.
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!"
Wednesday, September 26, 2012
Thursday, September 20, 2012
Tuesday, September 18, 2012
Thursday, September 13, 2012
Tuesday, September 11, 2012
Tuesday 2012 09 11
WOD
"9/11 In Memory of":
Team of 2:
1000 Single unders (as a team)
....then (1 athlete working per team must complete the following exercises unbroken 11 reps for each)
11 DL (225/155)
11 Chest to Bar Pull ups
11 Burpee Box Jump (30/24)
11 DB Thrusters (50/35)
11 KB Swings (70/50)
11 Back Squats (135/95)
11 HSPU
11 Burpee Toes to Bar
11 Squat Cleans (135/95)
then....
1001 Single Unders (as a team)
For Time
WOD
"9/11 In Memory of":
Team of 2:
1000 Single unders (as a team)
....then (1 athlete working per team must complete the following exercises unbroken 11 reps for each)
11 DL (225/155)
11 Chest to Bar Pull ups
11 Burpee Box Jump (30/24)
11 DB Thrusters (50/35)
11 KB Swings (70/50)
11 Back Squats (135/95)
11 HSPU
11 Burpee Toes to Bar
11 Squat Cleans (135/95)
then....
1001 Single Unders (as a team)
For Time
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