Skill:
Deadlifts
70% x 5
80% x 5
90% x 5+
Double Unders:
3 rds max reps (Practice, practice, practice)
Pistols: 3 rds x 5 each
WOD
Tabata 20x 10: 8
Deadlifts (245/135)
KB Swings (70/50)
For reps.
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!"
Monday, July 11, 2011
Tabata
Monday 2011 07 11
Skill:
Deadlifts
70% x 5
80% x 5
90% x 5+
Double Unders:
3 rds max reps (Practice, practice, practice)
Pistols: 3 rds x 5 each
WOD
Tabata 20x 10: 8
Deadlifts (245/135)
KB Swings (70/50)
For reps.
Skill:
Deadlifts
70% x 5
80% x 5
90% x 5+
Double Unders:
3 rds max reps (Practice, practice, practice)
Pistols: 3 rds x 5 each
WOD
Tabata 20x 10: 8
Deadlifts (245/135)
KB Swings (70/50)
For reps.
Friday, July 8, 2011
Flores
Friday 2011 07 08
Skill:
Back Squat65% x 5
75% x 5
85 %x 5+
WOD:"Flores"
Army Staff Sgt. Omar D. Flores
2 ds of...
25 Burpee, ground to to overhead w/plate (45/35)
20 yd Walking lunges w/plate Over head
300 m run wih plate
10 hand stand push ups
50 Push press, w/ plate
Time.
Skill:
Back Squat65% x 5
75% x 5
85 %x 5+
WOD:"Flores"
Army Staff Sgt. Omar D. Flores
2 ds of...
25 Burpee, ground to to overhead w/plate (45/35)
20 yd Walking lunges w/plate Over head
300 m run wih plate
10 hand stand push ups
50 Push press, w/ plate
Time.
Flores was a 27 year old recident of Mission, Texas. He was assinged to 54th Engineer Battallion, 130th Engineer Brigade, Warner Barracks, Bamber, Germany . He died July 8th, 2004 when an improvised explosive device detonated near his mine ...protected vehicle during combat operations in Ramadi, Iraq. May God bless Omar flores and his family, and thank you for your service and for giving your life to continue to protect our freedoms and of those who KNOW not the meaning of loyalty and sacrifice to our Flag and Country.
Thursday, July 7, 2011
Just for Fun
Thursday 2011 07 07
Skill:
Shoulder press
65% x 5
75% x 5
85% x 5
WOD
3 min AMRAP of..
5 Box jumps (24/20)
5 Elevated Push Ups Hands release
5 Thrusters (35/20)
Rest 2 min, then...
3 min AMRAP of ....
7 Deadlifts (135/95)
5 Squat Cleans (135/95)
3 Split Jerks (135/95
Skill:
Shoulder press
65% x 5
75% x 5
85% x 5
WOD
3 min AMRAP of..
5 Box jumps (24/20)
5 Elevated Push Ups Hands release
5 Thrusters (35/20)
Rest 2 min, then...
3 min AMRAP of ....
7 Deadlifts (135/95)
5 Squat Cleans (135/95)
3 Split Jerks (135/95
Wednesday, July 6, 2011
Craziness!
Wednesday 2011 07 06
Skill:
Cleans65% x 5
75% x 5
85 % x 5+
WOD:
200 m Farmers carry (Bar:95/75 and DB: 50/35)
25 OHS (95/75)
25 1-DB Snatches (50/35)
200 Overhead Bar walk (95/75)
50 Doubke Unders
Time.
Skill:
Cleans65% x 5
75% x 5
85 % x 5+
WOD:
200 m Farmers carry (Bar:95/75 and DB: 50/35)
25 OHS (95/75)
25 1-DB Snatches (50/35)
200 Overhead Bar walk (95/75)
50 Doubke Unders
Time.
Monday, July 4, 2011
Lucy
Tuesday 2011 07 05
Skill:
OHS
Pistols
WOD:
"LUCY"
5 rounds for time of:
5 Pull-up - Chest To Bars
10 Burpees
400 m Run
Post total time
Skill:
OHS
Pistols
WOD:
"LUCY"
5 rounds for time of:
5 Pull-up - Chest To Bars
10 Burpees
400 m Run
Post total time
Happy 4th of July!!!!!!!
Monday 2011 07 04
Skill:
Deadlifts
65% x 5
75% x 5
85% x 5+
WOD:
9 Front Squat (185/115)
10/20 Sit up with Medicine ball throw (20 lbs)
21 KB Swing walk (70/50)
3 rounds
HAPPY INDEPENDENCE DAY!!!!!!!!!
Skill:
Deadlifts
65% x 5
75% x 5
85% x 5+
WOD:
9 Front Squat (185/115)
10/20 Sit up with Medicine ball throw (20 lbs)
21 KB Swing walk (70/50)
3 rounds
HAPPY INDEPENDENCE DAY!!!!!!!!!
Friday, July 1, 2011
Partners in Crime
Friday 2011 07 01
Skill:
Back Squat
40% x 5
50% x 5
60% x 5
WOD:
Pairs of two:
10 Partner Back Squats each
30 Ground to overhead (35/95) combined
400 Meter Sandbag Run (80/60)
3 Rounds for time
Skill:
Back Squat
40% x 5
50% x 5
60% x 5
WOD:
Pairs of two:
10 Partner Back Squats each
30 Ground to overhead (35/95) combined
400 Meter Sandbag Run (80/60)
3 Rounds for time
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