Wednesday 2010 12 01
Snatch 3-3-3
3 min AMREP SDLHP (45/35)
WOD
Every min, for 20 min:
7 Deadlifts 185/135 lbs
8 Dumbbell Squat Cleans 50/30 lbs
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!"
Tuesday, November 30, 2010
Monday, November 29, 2010
"Heavy Con"
Tuesday 2010 11 30
Skill/Strength:
DL- 5-5-5
Strict pull ups 5-5-5
WOD
As many rounds as possible in 13 minutes of:
10 Kettlebell Sumo Deadlift High-pulls 70/50 lbs
10 Kettlebell Swings 70/50 lbs
10 Weighted Box Step Ups 70/50 lbs
10 Burpee Box Jumps (20/16)
Post total rounds to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/110974-heavy-con/daily_workouts/102602-2010-11-30-heavy-con/workout_sessions/new
Skill/Strength:
DL- 5-5-5
Strict pull ups 5-5-5
WOD
As many rounds as possible in 13 minutes of:
10 Kettlebell Sumo Deadlift High-pulls 70/50 lbs
10 Kettlebell Swings 70/50 lbs
10 Weighted Box Step Ups 70/50 lbs
10 Burpee Box Jumps (20/16)
Post total rounds to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/110974-heavy-con/daily_workouts/102602-2010-11-30-heavy-con/workout_sessions/new
"Eric"
Monday 2010 11 29
Skill/Strength:
Shoulder Press 3-3-3
Push Press 5-5-5
Eric:
For Time: (with a plate)
500 m Run
50 Push Presses 45/35 lbs
40 Squats w/plate 45/35 lbs
30 Sit-up (abmat)s 45/35 lbs
20 Lateral Push Up (Hands Off Deck)s 45/35 lbs
10 Overhead Squats 45/35 lbs
500 m Run
Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/110870-eric/daily_workouts/102503-2010-11-29-eric/workout_sessions/new
Skill/Strength:
Shoulder Press 3-3-3
Push Press 5-5-5
Eric:
For Time: (with a plate)
500 m Run
50 Push Presses 45/35 lbs
40 Squats w/plate 45/35 lbs
30 Sit-up (abmat)s 45/35 lbs
20 Lateral Push Up (Hands Off Deck)s 45/35 lbs
10 Overhead Squats 45/35 lbs
500 m Run
Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/110870-eric/daily_workouts/102503-2010-11-29-eric/workout_sessions/new
Thursday, November 25, 2010
Thanksgiving Football
Thursday 2010 11 25
Happy Thanksgiving!!!
Welcome to our Visitors from other CrossFit Boxes, that will be here for the Thanksgiving weekend.
Let's give them a big Ranger Welcome, hope they enjoy their work outs here at RCF.
Allison (below) Team CrossFit, California.
Israel and Sandra, from CrossFit Leander, Leander, Texas. Welcome guys. Good job on the WOD.
Bharath (one of our newest and most improving RCF Athletes) shows good form on the KB Swings. Bharath, does Helen With Coach Miguel (Right)
Happy Thanksgiving!!!
Welcome to our Visitors from other CrossFit Boxes, that will be here for the Thanksgiving weekend.
Let's give them a big Ranger Welcome, hope they enjoy their work outs here at RCF.
Allison (below) Team CrossFit, California.
Israel and Sandra, from CrossFit Leander, Leander, Texas. Welcome guys. Good job on the WOD.
Bharath (one of our newest and most improving RCF Athletes) shows good form on the KB Swings. Bharath, does Helen With Coach Miguel (Right)
Wednesday, November 24, 2010
"Filthy Fifty"
Wednesday 2010 11 24
"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull ups
50 KB Swings (35/20)
50 Steps Walking Lunges
50 Knees to elbows
50 Push Press (45/35)
50 Back Extensions
50 WBS (20/14)
50 Burpees
50 Double Unders
"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull ups
50 KB Swings (35/20)
50 Steps Walking Lunges
50 Knees to elbows
50 Push Press (45/35)
50 Back Extensions
50 WBS (20/14)
50 Burpees
50 Double Unders
Fellow CrossFitter Neil working out Over Seas
We Miss you Neil!!!!
Tuesday, November 23, 2010
"The Anti-Christ"
Tuesday 2010 11 23
WOD
"The Anti- Christ"
For Time:
Max Load Deadlift:
5000 M/3000 F
36 Burpees (every 3 mninutes do burpees, until you reach 36 total)
Then in an All Out Effort run 400 m
Post weight used, total reps, and time on 400 m
WOD
"The Anti- Christ"
For Time:
Max Load Deadlift:
5000 M/3000 F
36 Burpees (every 3 mninutes do burpees, until you reach 36 total)
Then in an All Out Effort run 400 m
Post weight used, total reps, and time on 400 m
Monday, November 22, 2010
"The Corporal"
Monday 2010 11 22
Skill/Strength
Bench 3 - 3 - 3
Hang Squat Clean 5 - 5 - 5
WOD
"The Corporal"
8 rounds for time of:
8 Thrusters 115 lbs
8 Pull-up (chest-to-bar)s
8 Kettlebell Swings 50 lbs
80 yd Run
Post total time comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/109247-the-corporal/workout_sessions/new
U.S. Army Corporal Joe Rubio, 24 years old, from Mission, Texas died while in Iraq. Rubi is remembered by his wife Jennifer Rubio and 1 year old son, Nikoli. Rubio was born in Reynosa, Mexico and raised in Mission, Texas. He is also survived by his parents Jose and Macaria Rubio. He was awarded posthumous U.S. citizenship.
Corporal Rubio served his contry with loyalty and honor he will not be forgotten. Thanks to his family for their great support and may God Bless him and his family.
Skill/Strength
Bench 3 - 3 - 3
Hang Squat Clean 5 - 5 - 5
WOD
"The Corporal"
8 rounds for time of:
8 Thrusters 115 lbs
8 Pull-up (chest-to-bar)s
8 Kettlebell Swings 50 lbs
80 yd Run
Post total time comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/109247-the-corporal/workout_sessions/new
U.S. Army Corporal Joe Rubio, 24 years old, from Mission, Texas died while in Iraq. Rubi is remembered by his wife Jennifer Rubio and 1 year old son, Nikoli. Rubio was born in Reynosa, Mexico and raised in Mission, Texas. He is also survived by his parents Jose and Macaria Rubio. He was awarded posthumous U.S. citizenship.
Corporal Rubio served his contry with loyalty and honor he will not be forgotten. Thanks to his family for their great support and may God Bless him and his family.
Mollie stretches after today's Heroe WOD.
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