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..)
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, September 22, 2011
Thursday, September 8, 2011
50's
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
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
Wednesday, September 7, 2011
MgGee
Wednesday 2011 09 07
Skill: None
WOD:
"McGhee"
30 min AMRAP of :
5 Deadlift (275/145)
13 Push-ups
9 Box Jumps
Skill: None
WOD:
"McGhee"
30 min AMRAP of :
5 Deadlift (275/145)
13 Push-ups
9 Box Jumps
Tuesday, September 6, 2011
Back to Work Tuesday
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)
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)
Friday, September 2, 2011
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