Thursday 2011 06 09
Skill: Shouder Press65%x 5
75% x 5
85% x 5+
WOD
7 rds of...
10 1-Arm DB Thrusters (30/20)
20 Push ups Hand release
10 Box Jumps
100 m Sprint
20 Leg Raises
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!"
Thursday, June 9, 2011
Wednesday, June 8, 2011
Sleds
Wednesday 2011 06 08
Strength:
Cleans
65% x 5
75% x 5
85% x 5
WOD:
Team WOD of 4 or 5
200 m. sled pull
100 m. broad jump
100 m. buddy carry
100 wall ball shots
200 m. overhead tire carry
2 rounds for time
Strength:
Cleans
65% x 5
75% x 5
85% x 5
WOD:
Team WOD of 4 or 5
200 m. sled pull
100 m. broad jump
100 m. buddy carry
100 wall ball shots
200 m. overhead tire carry
2 rounds for time
Running
Tuesday 2011 06 07
Skill:
3 min AMRAP of...
7 Power Snatches (65/45)
...7 Facing Bar Burpees
WOD1 mile run x 2rds, 3 min rest between rds
Skill:
3 min AMRAP of...
7 Power Snatches (65/45)
...7 Facing Bar Burpees
WOD1 mile run x 2rds, 3 min rest between rds
Narim
Monday 2011 06 06
Strength:
Deadlifts
65% x 5
75% x 5
85% x 5+
WOD"Narim"
As Many Rounds As Possible in 10:16 min of..
6 Deadlifts (185/115)
3 Handstand push ups
11 KB swings (50/35)
*This WOD is to introduce our newest member of our family my Duaghter Leyah Narim who was born 6-3-2011 @ 10:16 am. Welcome to CrossFit Narim.
Let's do this.
Strength:
Deadlifts
65% x 5
75% x 5
85% x 5+
WOD"Narim"
As Many Rounds As Possible in 10:16 min of..
6 Deadlifts (185/115)
3 Handstand push ups
11 KB swings (50/35)
*This WOD is to introduce our newest member of our family my Duaghter Leyah Narim who was born 6-3-2011 @ 10:16 am. Welcome to CrossFit Narim.
Let's do this.
Friday, June 3, 2011
Sumo means "compete" in Japanese
Friday 2011 06 03
Strength:
5/3/1 Back Squat
40% x 5
50% x 5
60% x 5
WOD:
100 SDHP (Sumo Deadlift High Pull)
30 Burpee Box Jumps
50 SDHP
15 Burpee Box Jumps
For Time
Strength:
5/3/1 Back Squat
40% x 5
50% x 5
60% x 5
WOD:
100 SDHP (Sumo Deadlift High Pull)
30 Burpee Box Jumps
50 SDHP
15 Burpee Box Jumps
For Time
Thursday, June 2, 2011
Nicole
Thursday 2011 06 02
Strength:
5/3/1 Shoulder Press
40% x 5
50% x 5
60% x 5
WOD:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round.
Strength:
5/3/1 Shoulder Press
40% x 5
50% x 5
60% x 5
WOD:
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round.
Wednesday, June 1, 2011
If you think you're fit....
Wednesday 2011 06 01
Strength:
5/3/1 Squat Cleans
40% x 5
50% x 5
60% x 5
WOD:
10 Wall Walks
20 Burpees
30 Clean and Jerks (95/65)
40 Back Extensions
50 Knees to Elbows
10 OHS (95/65)
20 KB Swings (50/35)
30 WBS (20/14)
40 Sit-Ups
50 Air Squats
50-m Sandbag Run (80/60)
For Time
This WOD knocked everyone down a notch or two. It definitely leaves you with the desire to improve.
Strength:
5/3/1 Squat Cleans
40% x 5
50% x 5
60% x 5
WOD:
10 Wall Walks
20 Burpees
30 Clean and Jerks (95/65)
40 Back Extensions
50 Knees to Elbows
10 OHS (95/65)
20 KB Swings (50/35)
30 WBS (20/14)
40 Sit-Ups
50 Air Squats
50-m Sandbag Run (80/60)
For Time
This WOD knocked everyone down a notch or two. It definitely leaves you with the desire to improve.
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