Thursday 2011 03 10
Strength: Shoulder Press5/3/1 Cycle 2 Week 4
40% x 5
50% x 5
60% x 5
WOD:
"Death by the Bell"
DB Floor Press (45/35)
Every min do 1 of each. Rest the remaining of the minute, and increase by one on each excersice every minute thereafter until you cannot go anymore.
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!"
Thursday, March 10, 2011
Wednesday, March 9, 2011
Hell On Earth
Wednesday 2011 03 09
Strength: Cleans
5/3/1 Cycle 2 Week 4
40% x 5
50% x 5
60% x 5
WOD
"Hell On Earth"
Team of 4
500 SDHP (45/35)
300 m Run
100m Tire Drag
1 athlete starts w/SDHP when you have to rest, stop and run 300m then drag tire for 100m, then get back in line. And so on...
Strength: Cleans
5/3/1 Cycle 2 Week 4
40% x 5
50% x 5
60% x 5
WOD
"Hell On Earth"
Team of 4
500 SDHP (45/35)
300 m Run
100m Tire Drag
1 athlete starts w/SDHP when you have to rest, stop and run 300m then drag tire for 100m, then get back in line. And so on...
Tuesday, March 8, 2011
The Terminator
Tuesday 2011 03 08
Skill:
DB Squat Cleans 3 x 10
WOD:
"The Terminator"
15-9-7
Wall Walks
Burpees
Wall Ball Shots (20lbs/14lbs)
For Time
Skill:
DB Squat Cleans 3 x 10
WOD:
"The Terminator"
15-9-7
Wall Walks
Burpees
Wall Ball Shots (20lbs/14lbs)
For Time
Monday, March 7, 2011
Dog's Special
Monday 2011 03 07
Strength:5/3/1 Cycle 2/Week 4
DL
40% x 5
50% x 5
60% x 6
WOD:
"Dog's Special"
4 Thrusters (135/95)
8 HSPU
12 Deadlifts (225/155)
3 Rounds
Strength:5/3/1 Cycle 2/Week 4
DL
40% x 5
50% x 5
60% x 6
WOD:
"Dog's Special"
4 Thrusters (135/95)
8 HSPU
12 Deadlifts (225/155)
3 Rounds
Thursday, March 3, 2011
Thursday 2011 03 03
Strength:
Strength:5/3/1 Cycle 2/Week 3
Shoulder Press
75%
85%
95%
WOD:
"Anguiano"
1 mi Run
40 Single arm Dumbbell Push Jerks 35/20 lbs
30 Single arm Dumbbell Man-Makers 35/20 lbs
Time
Sgt. Edward J. Anguiano was 24 years of age from Brownsville, Texas. He was assigned to 3rd Combat Support Battalion, Fort Stewart, Ga.
He was killed in a convoy ambush in Iraq and his remains were recovered April 24, 2003. His status was changed from missing on April 28, 2003.
We thank Sgt. Anguiano for all his efforts to attempt to make a difference in his family's lifes as well as giving his life for his wonderful country. Story
Strength:
Strength:5/3/1 Cycle 2/Week 3
Shoulder Press
75%
85%
95%
WOD:
"Anguiano"
1 mi Run
40 Single arm Dumbbell Push Jerks 35/20 lbs
30 Single arm Dumbbell Man-Makers 35/20 lbs
Time
Sgt. Edward J. Anguiano was 24 years of age from Brownsville, Texas. He was assigned to 3rd Combat Support Battalion, Fort Stewart, Ga.
He was killed in a convoy ambush in Iraq and his remains were recovered April 24, 2003. His status was changed from missing on April 28, 2003.
We thank Sgt. Anguiano for all his efforts to attempt to make a difference in his family's lifes as well as giving his life for his wonderful country. Story
Wednesday, March 2, 2011
Laredo WOD #2
Wednesday 2011 03 02
Strength:5/3/1 Cycle 2/Week 3
Clean
75%
85%
95%
WOD:
For Time:
15 Box Jump (36/24 in.)s
200 m Run
15 Double Unders
15 Wall Walks
200 m Run
15 Sit-up (GHD)s wall ball throw 20/15 lbs
200 m Run
15 Dumbbell Thrusters 45/35 lbs
200 m Run
Post Time
Strength:5/3/1 Cycle 2/Week 3
Clean
75%
85%
95%
WOD:
For Time:
15 Box Jump (36/24 in.)s
200 m Run
15 Double Unders
15 Wall Walks
200 m Run
15 Sit-up (GHD)s wall ball throw 20/15 lbs
200 m Run
15 Dumbbell Thrusters 45/35 lbs
200 m Run
Post Time
Tuesday, March 1, 2011
WOD #1 of Laredo Winter Games
Tuesday 2011 03 01
Skill:
HSPU 3 x 10
Pull ups 3 x 20
WOD:
10 Deadlifts w/1.5% body weight
5 Forward Rolls
10 Shoulder to OH w/1.75 body weight
3 rounds then:
50 SDHP
Time
Skill:
HSPU 3 x 10
Pull ups 3 x 20
WOD:
10 Deadlifts w/1.5% body weight
5 Forward Rolls
10 Shoulder to OH w/1.75 body weight
3 rounds then:
50 SDHP
Time
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