Ranger CrossFit

8 Min AMRAP

2012-03-05T13:26:00.000-06:00

Monday 2012 03 05

Skill:
5/3/1
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
8 min. AMRAP

30 SDHP
15 Hand Release Push ups
100 m. Run

2012-02-21T16:28:00.000-06:00

Tuesday 2012 02 21

Skill:
Clean & Jerk
321

M3 Pick your own 3 movements

WOD

5 rounds of:
5 Push Press (155/105)
10 Box Jumps (24/20)
5 HSPU

For Time

Angie

2012-02-21T16:25:00.000-06:00

Monday 2012 02 20

WOD:

"Angie"

100 Pull ups
100 Push Ups
100 Sit ups
100 Air Squats

For Time

2012-02-17T09:05:00.000-06:00

Friday 2012 02

Skill:
5/3/1 Shoulder Press WK1

WOD:

6 min. AMRAP

OHS (95/65)
Burpees

Add 1 rep of each for every round until 6 minutes are up. Ex. First round 1 rep each, second round 2 reps each and so on...)

"Zapata"

2012-02-16T21:55:00.001-06:00

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!

2012-02-16T21:49:00.000-06:00

Wednesday 2012 02 15

Skill:
5/3/1 Deadlift WK1
3/2/1 Front Squat

WOD:

500 m Run
10 Box Jumps(24/20)
400 m Run
20 Box Jumps(24/20)
300 m Run
30 Box Jumps(24/20)
200 m Run
40 Box Jumps(24/20)
100 m Run
50 Box Jumps (24/20)

For Time

Happy Birthday Miss Helen!

2012-02-16T21:46:00.000-06:00

Tuesday 2012 02 14

Happy Valentine's Day to all!

Skill:
M3: AS, PCL, WBS
3-2-1 Hang Squat Snatch

WOD:

"Air Helen"

13 Min AMRAP:

2 C/J (155/105)
19 Pull ups
70 Air Squats
40 KBS (55/35)

Happy Birthday Miss Helen!!!!

2012-02-16T21:41:00.000-06:00

Monday 2012 02 13

Skill:
BS 3/2/1 WK 1

WOD
"Galindo"

2 Rounds of:

8 HSPU
19 Deadlifts (315/185)
79 Sit ups
33 Double unders

Happy Birthday Juan!!!!

2012-02-01T13:40:00.000-06:00

Wednesday 2012 02 01

Skill:
M4 Pick 4 of your own movements

WOD:

21-15-9
Pull ups
Burpee Target Touch
1-DB Thrusters (35/20)

2012-02-01T13:35:00.000-06:00

Tuesday 2012 01 31

Skill:
OHS 321

WOD:

50 WBS (20/14)
10 HSPU
50 WBS (20/14)
10 SDPU
50 WBS (20/14)

2012-02-01T13:32:00.000-06:00

Monday 2012 01 30

Skill:
PJ 321
M3 Pick 3 of your own movements

WOD
3 PCL @ 70% of 1RM
6 BJ (30/24)
9 DL @ 70% of SCL 1RM

5 Rounds

2012-01-13T09:16:00.000-06:00

Friday 2012 01 13

Skill:
Finish Minute Markers and Maxouts
or
50 Pistols

WOD:

800 meter Run
40 shoot throughs
600 meter run
40 Pistols
400 meter run
40 WBS (20/14)
200 meter run
40 Pull ups

For Time

2012-01-12T20:35:00.000-06:00

Thursday 2012 01 12

Skill:
Max out Squat Cleans
Minute Markers
or

M3
Squat Cleans 50% 1RM
5-5-5

WOD:

100 Thrusters (75/45)
5 box jumps every 2 minutes until 100 thrusters are complete.

For Time

2012-01-11T19:56:00.001-06:00

Wednesday 2012 01 11

Skill:
Max Out Deadlift
Minute Markers
or
Deadlifts 50% Max
5-5-5-5

WOD

5 Rounds:
200m Run
25 OHS (75/45)
25 Alternating Jumping Lunges

Rest 90 seconds between rounds

For Time

Full House!

"Randy"

2012-01-10T13:24:00.000-06:00

Tuesday 2012 01 10

Skill:
MM Testing
Shoulder Press
or
300 DU

WOD:
"Randy"
75 Power Snatches (75/45)
For Time

2012-01-09T06:39:00.000-06:00

Monday 2012 01 09

Skill:
BS Max Out
or
5-5-5 start at 50% and add every set.

M3
OHS
Sit ups
Air Squats

or
Minute Marker Test

WOD:
10 Rds of:
5- 1 arm KB Thruster (55/35)
15 Push ups

For Time

OnRamp Class

2012-01-09T06:23:00.000-06:00

Saturday 2012 01 07

WELCOME TO OUR NEW GROUP OF RCF ATHLETES!

FIRST ONRAMP CLASS OF 2012!

WELCOME TO RCF!!!!!

2012-01-08T12:03:00.000-06:00

Friday 2012 01 06

Skill: 5/3/1 Squat Clean 1 RM
Minute Markers #5

WOD:

Complete the following in 15 minutes for points. Points are burpees so the more movements you complete the less burpees you will do at the end.

(6) 600
(30) 30 OHS (135/95)
(20) 20 HSPU
(4) 80 yd bear crawl
(4) 200m
(10) 100 double Unders
(5) 50 yard OH Plate Lunge
(2) 200m Run with plate

(#)=burpees

Burpees/Manmakers

2012-01-08T11:50:00.001-06:00

Thursday 2012 01 05

Skill:
Minute Markers #4

WOD:
100 Burpees

with 2 Manmakers (35/20) every two minutes until Burpees are complete.

2012-01-08T11:47:00.000-06:00

Wednesday 2012 01 04

Skill: SP/BS
1 RM 5/3/1
Minute Markers #3

WOD:
2 Rounds of

25 Hang Power Snatch (75/45)
25 Pull ups
25 Toes to Bar
200m Sprint

For Time

7 Minute AMRAP

2012-01-08T11:43:00.000-06:00

Tuesday 2012 01 03

Skill:
5/3/1
1RM DL
Minute Markers #2

WOD:
7 Minute AMRAP

7 Deadlifts (185/135)
14 WBS (20/14)

Monday 2012 01 02

2012-01-08T11:41:00.000-06:00

Monday 2012 01 02

Skill: Minute Markers

WOD:

Paleo Challenge Benchmark

400m Run

50 Air Squats

30 KBS (55/35)

30 Walking Lunges

50 Push ups H/R

15 Burpees

For Time

The Ninth Day of Ranger Christmas

2011-12-20T11:33:00.000-06:00

Tuesday 2011 12 20

Skill: Hang Cleans
3-3-2-2-1-1-1

WOD:
9 min. AMRAP

9 box jumps (30/24)
90 yd Sprint
9 s. OHS hold (65/45) at the bottom.

2011-12-01T05:39:00.000-06:00

Thursday 2011 12 01

Skill:
5/3/1: Shoulder Press
40% x 5
50% x 5
60% x 5+

WOD:
15 DB Man Makers (35/20)
30 Pistols
200m OH Walk (35/20)

2 Rounds

Karen

2011-11-30T07:14:00.000-06:00

Wednesday 2011 11 30

Skill: Squat Clean
40% x 5
50% x 5
60% x 5+

WOD:

"Karen"
150 WBS (20/14)
For Time

Squat Clean Thruster and Sprint

2011-11-30T07:12:00.000-06:00

Tuesday 2011 11 29

Skill:
Shoulder Press
5/3/1
40% x 5
50% x 5
60% x 5+

Push Press
3-3-2-2-1-1-1

WOD:
5 rounds of

1 Squat clean Thruster (155/105)
100 m. sprint

Add 1 Rep to the Squat Clean Thruster every round.

Welcome Back Monday!!!

2011-11-28T11:24:00.000-06:00

Monday 2011 11 28

Skill:

5/3/1 WK 4 Deadlift

M3: SDLHP, Burpees, KBS

WOD:
"Angie"

100 Pull Ups

100 Push ups

100 Sit ups

100 Squats

For Time.

2011-11-21T12:41:00.000-06:00

Monday 2011 11 21

Skill:
Shoulder Press and Deadlifts
5/3/1
40% x 5
50% x 5
60% x 5

WOD:
15-9-7

300 meter run
1-kb Clean & Jerk(55/35)
1-kb OHS (55/35)

2011-11-18T13:03:00.000-06:00

Friday 2011 11 18

Skill:
Back Squat
5/3/1
75% x 5
85% x 3
95% x 1

WOD:
400 meter run
10 Burpees
Max pull ups

3 rounds/Time

Record your time as well as your pull up Reps.

2011-11-18T13:01:00.000-06:00

Thursday 2011 11 17

Skill:
SP: 5/3/1
75% x 5
85% x 3
95% x 1+

WOD:
5 Rounds of:

10 WBS (20/14)
5 Push Press (155/105)
10 DL (155/105)

2011-11-18T12:59:00.000-06:00

Wednesday 2011 11 16

Skill:
5/3/1 Cleans
75% x 5
85% x 3
85% x 1+

WOD:

800 meter run
30 Box Jumps (24/20)
30 m. Walking Lunges with Plate overhead (45/25)
30 HSPU
30 OHS with Plate (45/25)
400 meter run

TIME

2011-11-15T05:47:00.000-06:00

Tuesday 2011 11 15

Skill:
"M3"

Push Jerk
3-3-2-2-1-1-1

6 Min. AMRAP:
12 Straight Leg Sit ups
6 Ground to Over Head (50/35)
3 Strict Pull up

2011-11-15T05:44:00.000-06:00

Monday 2011 11 15

Skill:
DL
75% x 5
85% x 3
95% x 1

WOD:
14 KBS (70/55)
20 SDLHP (70/55)
20 Push ups Hand Release
7 Front Squat (185/135)

3 rounds/time

2011-11-08T08:11:00.000-06:00

Tuesday 2011 11 08

Skill:
"M3":
SCL
KBS
Pull ups

Then...
FS 3 x 5
HSPU 3 x 5

WOD:
30 KB Goblet Squats (70/55)
25 KBS 1-arm Russian (70/55)
30 Frantenstein Squat (45/35)
20 Pull ups
25 KB Burp DL (70/55)
30 T2B
20 Snatch Balance (45/35)

For Time

Bombers

2011-11-08T07:57:00.001-06:00

Monday 2011 11 07

Skill:
1. "M3"- DL, Push Ups HR, and WBS
2.5/3/1DL
WK2: 70% x 3
80% x 3
90% x 3+

WOD:
21-15-9
Bombers
Burpee Toe Touches
Spidermans

For Time

Team of 3

2011-11-02T06:59:00.001-05:00

Wednesday 2011 11 02

Skill:
Cleans
65% x 5
75% x 5
85% x 5+

WOD:

Team of 3:

20 Tire flips (Heavy)
75 yds Overhead Odd Obj Walk
75yds Firemen's Carry
150 Pistols

Tuesday

2011-11-02T06:55:00.001-05:00

Tuesday 2011 11 01

Skill:
"M2"
Power Cleans
Push Ups HandRelease
Then...
OHS 3-3-3

WOD:
10min. AMRAP of:
100m Sprint
20 Air Squats
10 Alt. jumping lunges
5 Burpees

Happy Holloween!

2011-11-02T06:52:00.000-05:00

Monday 2011 10 31

Skill:
5/3/1 Deadlift
65% x 5
75% x 5
85% x 5+

WOD:
Tabata 20:10: x 8 rounds:

Deadlifts 75% of 1RM
KBS 50/35
Push Press (45lbs)

Record lowest number of each movement.

End of Paleo Challenge (Fall)

2011-10-24T20:08:00.002-05:00

Tuesday 2011 10 24

End of 90 Day Paleo Challenge!!!!

Let's see who mproved the most during these 90 days of life changing experiences!!!!

WODs:

FOR PERFORMANCE
1 mile run
10 DL (185/115)
30 Sit ups
10 Wall balls
15 box jumps (24/20)
25 push ups hand release

For time.

FOR WEIGHT LOSS
400 m run
30 squats
30 sit ups
30 push ups hand release
30 step ups (24/20)
30 SDHP (30/20)
Time

2011-10-24T14:05:00.000-05:00

Monday 2011 10 24

Skill:
"M4"

WOD:

21-15-9
Handstand Push Ups
Strict Pull ups

or

(Scaled)
42-30-18
Push ups H/R
Jumping pull ups

Congratulations to our Coaches for their great Performance this weekend at Oktoberfest Obliteration in Houston, TX. CrossFit Champions. Good Job Coaches! Coach Miguel De La Fuente, Coach Jaime(Dog) Acuna, Coach Ashlee Henderson, Coach Gabby Vasquez, Coach Juan Galindo, and Miss Helen Cantu. Represented the Valley Well!!!!!

2011-10-24T13:49:00.000-05:00

Thursday 2011 10 20

Skill:
Finish MM

or

"M3" - Push ups HR, Box Jumps, and Thrusters

WOD

10 , AMRAP of...

Bar complex (115/85)

1 rep is:
* Squat Clean
* Thruster
* Back Squat
* Back Thruster

2011-10-24T13:48:00.000-05:00

Wednesday 2011 10 19

Skill
Finish MM or Floor Press 5 x 5

WOD

5 rds of..

15 G2OH w/Plate (45/35)
50 yd 1 arm Waiter walk
15 Sit up/Push HR combo

For time.

2011-10-24T13:46:00.002-05:00

Tuesday 2011 10 18

Skill:
Finish MM or "M3"

WOD

2 rds of..

600 m run
60 yd bear crawls

For time.

2011-10-17T16:55:00.000-05:00

Monday 2011 10 17

Skill:
1. Finish MM
2. Max out on DL
... 3. DL 5x5 @ 65%

WOD

"Diane"
21-15-9
DL (225/155)
HSPU

For time

Craziness!!

2011-10-17T16:54:00.000-05:00

Friday 2010 10 14

Skill:
Con't MM

WOD...
50 m sprint w/DB (35/20)
40 1 arm - DB Squat Clean Thrusters (35/20)
100 m sptint w/DB
30 1 arm - DB SCL-T
200 m Sprint w/ DB
20 1 arm - DB SCL-T
300 m sprint w/DB
10 1 arm - DB SCL-T
400 m Sprint w/DB
5 1 arm - DB SCL-T
800 m run w/o DB

For time

Team WOD

2011-10-17T16:52:00.002-05:00

Thursday 2011 10 13

Skill:
Continue with MM

WOD (Team of 3)...
In 15 minutes....

500 m row (ea. Person)....

Then... AMRAP for remaining of time..

20 OHS (75/45)
5 tire flips (380/200)
20 KBS (50/35

MM

2011-10-11T11:33:00.000-05:00

Tuesday 2011 10 11

SkillContinue w/MM

WOD
7 m AMRAP

10 DL (225/135)
30 DU

Minute Markers

2011-10-10T11:14:00.000-05:00

Monday 2011 10 10

Skill:
Minute Markers

WOD:
9 Min. AMRAP

200 m Run
10 8-count push ups
10 mountain climbers
20 flutter kicks (4-count)

Burpee Run

2011-10-10T09:11:00.000-05:00

Friday 2011 10 07

WOD:

6 rounds of:
100m SPRINT
2 Burpees

Add 2 more burpees after each round.

Deadlift Challenge

2011-10-06T07:16:00.000-05:00

Thursday 2011 10 06

Skill
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:
Deadlift
1-10-1-20-1-30

Max weight 1 rep then 10 reps at half the weight of 1st rep for time.
Max weight 1 rep then 20 reps at half the weight of 1st rep for time.
Max weight 1 rep then 30 reps at half the weight of 1st rep for time.

Increase weight at each Max weight possible.

Yoo Mamma

2011-10-06T06:57:00.000-05:00

Wednesday 2011 10 05

Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5

WOD:

"Yoo Mamma"

100 Air Squats
80 Sit Ups
20 Strict Pull Ups
60 Box Jumps (24/20)
20 Toes to Bar
40 Kettlebell Swing (35/20)
10 OHS (one arm kettlebell (35/20)
70 Back Extensions
50 Box Dips
90 meter Lunges

Time

4 Min AMRAP

2011-10-06T06:50:00.000-05:00

Tuesday 2011 10 04

SkillOHS and FS
2-2-2-2

WOD
4 min AMRAP of...

5 Push press (155/105)
5 Hand Stand Push ups

Can you handle this?

2011-10-06T06:49:00.000-05:00

Monday 2011 10 03

Skill: Deadlifts
40% x 5
50% x 5
60% x 5

WOD
4 rds of...

400 m run
30 WBS (20/14)
30 Double Unders
Time

2011-09-30T06:58:00.000-05:00

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.

Fight Gone Bad

2011-09-29T10:53:00.002-05:00

Thursday 2011 09 29

Skill:
None

WOD:

FIGHT GONE BAD

Tabata Quad

2011-09-29T10:52:00.000-05:00

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

Row

2011-09-27T12:07:00.000-05:00

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.

Good Monday

2011-09-27T12:06:00.000-05:00

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

Altamirano

2011-09-22T06:26:00.000-05:00

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).

Jacob's Ladder

2011-09-22T06:17:00.001-05:00

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

2011-09-22T06:12:00.002-05:00

Tuesday 2011 09 20

SkillFS 2-2-2-2-2

WOD
21-15-9

Thrusters (135/95)
Over bar facing Burpees

Time

(Our Apologies not updating last week, we will be updating on a regular basis from now on..)

50's

2011-09-08T07:54:00.000-05:00

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

MgGee

2011-09-07T06:12:00.000-05:00

Wednesday 2011 09 07

Skill: None

WOD:
"McGhee"

30 min AMRAP of :
5 Deadlift (275/145)
13 Push-ups
9 Box Jumps

Back to Work Tuesday

2011-09-06T06:08:00.002-05:00

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)

Labor Day Weekend

2011-09-06T06:08:00.000-05:00

Monday 2011 09 05

Rest Day for all!

Enjoy Your Labor Day!

2011-09-02T06:17:00.000-05:00

Friday 2011 09 02

Skill:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:

Every minute for 13 minutes do:
DB Squat cleans
Handstand Push ups

Add 1 rep for every minute.

2011-09-02T06:12:00.000-05:00

Thursday 2011 09 01

Skill:
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:
800 meter run
100 SDHP (45/35)
400 meter run

Time.

Team WOD

2011-08-31T10:17:00.000-05:00

Wednesday 2011 08 31

Skill:
Squat Cleans:
40% x 5
50% x 5
60% x 5

...WOD (Team of 3)

63 - 45 - 27

Floor DB presses (50?35)
1 DB Swing (50/35)
30 m Sprint (100 ea athlete)

For time.

2011-08-30T07:21:00.000-05:00

Tuesday 2011 08 30

Skill:
Snatch Balance
1-1-1-1-1

WOD:
10 minute AMRAP:

5 pistols each leg
5 burpees
5 pull ups
15 elevated push up

2011-08-29T22:42:00.001-05:00

Monday 2011 08 29

Strength
Deadlifts
40% x5
50% x5
60% x5

WOD
45s - 30s - 25s
5s of rest between sets

Shoulder to Overhead (155/115)
Box jumps (24/20)
Deadlifts (155/115)

Max reps.

45s of S2O, 5s rest, 45s of box jumps, 5s rest, 45s DL, 5s rest, 30s S2O, etc.
Count your total reps in each respective category.

2011-08-26T05:36:00.002-05:00

Friday 2011 08 26

Skill: Back Squat
75% x 5
85% x 3
95% x 1

WOD:
50-40-30-20-10

Wall ball shots (20/14)
Double Unders

2011-08-25T05:55:00.000-05:00

Thursday 2011 08 25

Skill:
Shoulder Press
75% x 5
85% x 3
95% x 1

WOD:
3 Power Cleans (Max effort)
40 yard Sprint
8 Rounds/Time

2011-08-25T05:48:00.000-05:00

Wednesday 2011 08 24

WOD:

5 Right arm Thruster (50/35)
5 Left arm Thruster (50/35)
5 Pull ups

9 Minute AMRAP

2011-08-25T05:47:00.000-05:00

Tuesday 2011 08 23

Skill
Squat cleans:
75% x 5
85% x 3
95%x 1+

WOD
3 rds of ....

15 Hang cleans (135/95)
15 burpees

For time.

Back to School

2011-08-22T09:01:00.000-05:00

Monday 2011 08 22

Skill

Deadlifts
75% x 5
85% x 3
95% x 1+

WOD
3 rds of..

400 m run
30 KBS (70/50)
30 Push ups hands release

For time.

2011-08-22T08:58:00.000-05:00

Friday 2011 08

WOD:

800 meter run
Then.... 6 min AMRAP of:

3 Burpees
5 Box Jumps (24/20)
7 Wall Ball Shots(20/14)
9 Squat Jumps

Followed by 400 meter run at the end.

Team 3

2011-08-22T08:54:00.002-05:00

Thursday 2011 08 18

WOD:

Team- 3
Max Tire Flip
100 meters Farmers walk (50/35)

3 Rounds

2011-08-17T07:55:00.003-05:00

Wednesday 2011 08 17

Skill

Squat cleans 70% x 3
80% x 3
90% x 3

WOD
500 m run
25 OHS (75/45)
25 SDHP (75/45)
250 m run
15 Power snatches (75/45)
15 Back squats (75/45)
500 m run
5 Ring Dips
5 HSPU

For time.

Heavy

2011-08-16T05:48:00.000-05:00

Tuesday 2011 08 16

WOD:

5 Clean and Jerks (155/105)
10 Toes to Bar
15 Pull ups

5 Rounds

Swimming Time

2011-08-16T05:45:00.000-05:00

Monday 2011 08 16

SkillDeadlifts: 70% x 3, 80% x 3, and 90% x 3+

...WOD
As Many Rounds As Possible in 10 minutes of..

150 m sprint
50 m KB walking swing (35/20)
25 KB thrusters (35/20)

We started our new RCF Endurance program at the swimming pool. Classes will take place, M/W/F at 530 am at the Mission Eagles HS. Pool. Any RCF athlete is welcome to come and get a good endurance WOD in the pool.

Warm up:
200 m swim

...WOD
4 rds of

50 m free style
10 push ups hand release
20 air squats

For time.

Good first day WOD. We had quite a few athletes show up. We found out a little about our Anaerobic Endurance.

No better place to train than at RCF. Let's do this. Let's get crazy..

Wallball shots and burpees

2011-08-11T06:47:00.000-05:00

Thursday 2011 08 11

Skill:
Shoulder Press
65% x 5
75% x 5
85% x 5

WOD:
As many rounds as possible for 1 minute of the following followed by 1 minute rest:
10 Wallball Shots, 1 Burpee
8 Wallball Shots, 2 Burpees
6 Wallball Shots, 3 Burpees
4 Wallball Shots, 4 Burpees
2 Wallball Shots, 5 Burpees

Thrusters

2011-08-10T18:42:00.002-05:00

Wednesday 2011 08 10

Skill:
Squat Cleans:
65% x 5
75% x 5
85% x 5

WOD:
3 rounds of
10 Single arm dumbbell/kettlebell Thrusters (50/35)
20 Box Jumps (24/20)
10 Single arm dumbbell/Kettlebell Swings (50/35)

Time

Testing the Run

2011-08-10T18:38:00.000-05:00

Tuesday 2011 08 09

WOD:
Beginners:
1 mile Run
50 Sit ups
50 Push up Hand Release
Time

Intermediate:
2 mile run
25 Knees to elbows
25 Push up Hand Release
Time

Advanced:
5K
Time

Wide up Deadlift

2011-08-08T12:07:00.001-05:00

Monday 2011 08 08

Skill:Deadlifts
65% x 5
75% x 5
85% x 5

WOD
10 min AMRAP

10 Wide grip DL (155/105)
15 KB swings (50/35)

Lunges

2011-08-05T17:26:00.001-05:00

Friday 2011 08 05

Skill:
Handstand hold
Tabata 20:10

WOD:
10 rounds of:

10 Lunges with plate overhead (45/25)
10 Push Press (45/25)

(Plate cannot touch the floor or feet, penalty for doing so is 10 Thrusters before continuing WOD.)

Paleo Challenge Benchmark

2011-08-04T12:51:00.002-05:00

Thursday 2011 08 04

WODs:

FOR PERFORMANCE
1 mile run
10 DL (185/115)
30 Sit ups
10 Wall balls
15 box jumps (24/20)
25 push ups hand release

For time.

FOR WEIGHT LOSS
400 m run
30 squats
30 sit ups
30 push ups hand release
30 step ups (24/20)
30 SDHP (30/20)
Time

Suicidal Dog

2011-08-03T11:50:00.001-05:00

Wednesday 2011 08 03

HAPPY BIRTHDAY COACH DOG!!!!!!!!!!!!!

WOD:
"SUICIDAL DOG"
20 Squat Clean Thruster (165/115)
20 Handstand Push ups
20 KB Swings (70/50)
20 Squat Box Jumps (24/20)
20 Toes to Bar
20 WBS (20/14)
20 Burpees
20 Squat Clean Thruster (165/115)

Do 3 Wall Walks after each movement and finish with 3 wall walks.

For Time

Team WOD

2011-08-03T11:44:00.000-05:00

Tuesday 2011 08 02

WOD

Team WOD

#1. 3 min AMRAP of :
6 Deadlifts (225/115)
6 KB Swings (70/50)

#2. 2 Rounds of 200 m Run. One round with 40lb vest and sandbag (40/60) and one round with vest only

#3. 3 rounds of :
5 Burpees
10 OHS (115/75)
5 Clean and Jerk (115/75)

#4. 3 min AMRAP of
Max WBS (20/14) (3 different people per team with 1 minute each)

#5. Max Box Jump(24/20)
100m Tire Pull

#6. Complete as a team:
500 single Jump Rope
100 SDLHP (45/35)
100 Burpees

Time.

Burpee Pull up

2011-08-01T18:40:00.000-05:00

Monday 2011 08 01

Skill:
OHS 3-3-3
FS 3-3-3

WOD (Courtesy of Unified Crossfit)

21-18-15-12-9-6-3 Pull ups
3-6-9-12-15-18-21 Burpees

** Do 21 pull ups and 3 burpees, then 18 pull ups and 6 burpees, continue this pattern till you finish with 3 pull ups and 21 burpees

For time...

Buddy up

2011-07-29T07:18:00.000-05:00

Friday 2011 07 29

Skill:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
Team of 2:

200 meter run
Max reps of DB Squat Clean Thruster (35/20)

Good Luck to our Athletes competing in the Laredo Summer Games this Saturday!!!!

G. I. Jane

2011-07-28T18:15:00.000-05:00

Thursday 2011 07 28

Skill:Shoulder press:
40% x 5
50% x 5
60% x 5

WOD
50 G.I. Janes For time.

Wall Walks

2011-07-27T08:24:00.001-05:00

Wednesday 2011 07 27

Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5

WOD:
15-9-7
Power Snatches (95/75)
Wall Walks

Death by Lunges

2011-07-26T05:43:00.001-05:00

Tuesday 2011 07 26

Skill:
Pistols 3 x 10 each leg

WOD:
400 m Run
50 yd walking Lunges w/bar in front squat position (135/95)
15 Front Squats (135/95)

4 rounds for time

More Pics

Deadlifts

2011-07-25T08:17:00.001-05:00

Monday 2011 07 25

Skill:
Deadlifts
40% x 5
50% x 5
60% x 5

WOD3 rds of..

10 deadlifts (285/175)
10 burpees

Time

Thrusters

2011-07-22T12:05:00.000-05:00

Friday 2011 07 22

Skill:Back Squats
75% x 5
85% x 3
95% x 1+

WOD
3 rds of..

10 Double unders
10 Thrusters (35/20)
20 Back extensions

Time

Tire Flips

2011-07-21T20:07:00.002-05:00

Thursday 2011 07 21

Skill:Shoulder Press
75% x 5
85 % x 3
95 % x 1+

WOD
(Team of 2 or 3)

60 Tire flips
120 Burpees tire jumps

For time.

OHS

2011-07-20T17:21:00.001-05:00

Wednesday 2011 07 20

Skill:
Cleans
75 % x 5
85 % x 3
95 % x 1+

WOD4 rds of ...

10 OHS (75/55)
15 Power snatches (75/55)
20 Push ups Hands release

7 Min AMREP Bar Complex

2011-07-19T06:25:00.002-05:00

Tuesday 2011 07 19

Skill:
Split Jerk 1-1-1-1-1

WOD:
7 Min AMREP

Bar Complex: 135/95lbs
1 Rep=
Deadlift
Hang Clean
Front Squat
Push Press
Back Squat
Over Head Squat

pics

Good Monday

2011-07-18T06:21:00.004-05:00

Monday 2011 07 18

Skill:

Deadlifts

70% x 5
80% x 3

90% x 1+

5 minute L-Sit hold (Practice)

WOD:

300 m Run

50 Air Squats

25 Box Jump (24/20 in.)s

50 Sit-up (abmat)s

300 m Run

40 Air Squats

20 Box Jump (24/20 in.)s

40 Sit-up (abmat)s

300 m Run

30 Air Squats

15 Box Jump (24/20 in.)s
30 Sit-up (abmat)s

For Time

Going the Limit!

2011-07-15T09:59:00.000-05:00

Friday 2011 07 15

Skill:Back Squats:
70%x 3
89%x 3
90%x 3+
5 x 40 yds sprints
3 x 5 HSPU

WOD
Every minute on the minute for 7 minutes

1 Push Press (165/105)
2- 1 KB Thrusters (55/35)

Add 1 rep to Push press (only), every minute.