2 mile run

Wednesday 2011 05 11

Strength:

5/3/1 Cycle  4 Week 1

Cleans

65% x 5

75% x 5

85% x 5+

 

WOD:

 

2 mile Run

then 400 Meter walk with bar over head (45/35lbs)

For time.

 

 

 

Michael

Tuesday 2011 05 10

WOD:

"Michael"
3 rounds for time of:

800 m run
50 Back Extensions
50 Sit ups

Runs and Squats

Monday 2011 05 09

Strength:

5/3/1 Cycle  4 Week 1

Deadlifts

65% x 5

75% x 5

85% x 5+

WOD:

5 rounds of

400 m run

50 Air Squats

For Time




HERE ARE THE WINNERS OF THIS YEAR'S RCF BEACH TEAM CHALLENGE. AGAIN RANGER CROSSFIT LEADING THE WAY IN FITNESS IN SOUTH TEXAS THERE'S NOTHING OR ANY OTHER FITNESS CENTER IN SOUTH TEXAS LIKE RCF

Army Sgt. Isaac Diaz

Thursday 2011 05 05

Strength:

5/3/1 Cycle  4 Week 1

Back Squat

65% x 5

75% x 5

85% x 5+

WOD:

"Isaac Diaz"

1 mile run

30 Thrusters (75/55)

800 meter run

30 Snatches (75/55)

1 mile run

For Time

Helen

Wednesday 2011 05 04

Strength:

5/3/1 Cycle  4 Week 1

Cleans

65% x 5

75% x 5

85% x 5+

WOD:

 "Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Post time.

Doubles

Tuesday 2011 05 03


Skill:
Overhead Squat
5-5-5-5-5


WOD:
Double Unders
21, 19, 17.....1 (-2)

HSPU
1,3,5,7.....21 (+2)

For Time

Fran on Steroids Games Open WOD Week 6

Monday 2011 05 02

Strength:

5/3/1 Cycle  4 Week 1

DeadLifts

65% x 5

75% x 5

85% x 5+

WOD

Week 6 of the CrossFit Games Workout 2011

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65 lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65 lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65 lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65 lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65 lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65 lbs)
21 Chest to bar Pull-ups...