Elevation

Monday 2011 02 28

Strength:
5/3/1 Cycle 2/Week 3
Deadlift
75%
85%
95%



WOD:
4 rounds of :

30 elevated push ups w/hand release
300 m. run w/MB (20/14)
30 knees to elbows
60 Air Squats




Congratulations to our Coaches and athletes for representing RCF well in the Laredo Winter Games.
Coach Dog: 1st place Rxd
Coach Miguel: 3rd place Rxd
Yari Salinas: 1st place Rxd
Helen Cantu: 1st place Scaled
Roxy Olvera: First competition after two months of training  and reaching a new PR on her Deadlifts by 20 lbs.
Great Job Guys!!!!

Friday 2011 02 15

Strength, 5/3/1

Back Squats

70% x 3
80% x 3
90% x 3+


WOD

10 rounds for time of:

50 yd Sprint
2 Wall Balls 20 lbs

*Increase by 2 Wall balls every round.

Post total time

Reminder, this Friday all afternoon classes will be closed as well as Sat and Sun. Our RCF Athletes will be travelling to Laredo to Compete in a CrossFit competition. Wish them good luck and we will see you again Monday.

Thursday 2011 02 24

Strength, 5/3/1. Cycle 2, Week 2

Shoulder Press

70% x 3
80% x 3
90% x 3+

WOD

For Time:

20- 1: Snatch Segment Pull (1", Knee, Hip, Finish) + Snatch Pulls 115#/95# lbs

1-20: Sit-up (abmat)

**Start with 20 Snatch High Pull, 1 Sit up, 19 SHP, 2 Sit ups...continue until you reach 1 SHP, and 20 Sit ups.

Then ..... 1200 m Run

Post total time.

Mark

Wednesday 2011 02 23

Strength: 5-3-1 Cycle 2 Week 2
Cleans
70% x 3
80% x 3
90% x 3+
WOD

"Mark"

5 rounds of:

5 HSPU
10 Ring Dips
20 KB Snatch (50/35)

For Time



Spc Mark Zapata, 27 of Edinburg, Texas; assigned to the 2nd Battalion, 12th Cavalry Regiment, 1st Cavalry Division, Fort hood , Texas; killed Aug 15, 2010 by hostile fire in Najaf, Iraq. Full Story

Tuesday 2011 02 21

Skill:
Muscle Ups 3 min
L-Sit holds 3 min.

WOD

Team of 3
5 Tire Flips
Max Tire Jumps
Max Air Squats

5 min. x 3 /  1 min rest

Max OHS

Monday 2011 02 21

Strength: 5-3-1 Cycle 2 Week 2
Deadlift
70% x 3
80% x 3
90% x 3+


WOD:
Max OHS

1-1-1-1-1-1-1

Thursday 2011 02 17

Strength:
5-3-1 Cycle 2 Week 1
Shoulder Press
65% x 5
75% x 5
85% x 5+

WOD:
10 minute AMRAP

3 Front Squats 185/135 lbs
6 Pull-up (strict)
9 Deadlifts 275/185 lbs