Friday 2011 04 29
Strength:
Max out Back Squat or any other lift not done yet.
WOD:
20 seconds DB Squat Clean (45/30)
40 seconds Double Unders
Rest 10 Seconds
8 rounds
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, April 28, 2011
Wednesday, April 27, 2011
Death by Kettlebell
Thursday 2011 04 28
Strength:
Max out Press or any other lift not done yet
WOD:
30 OHS (45/35)
50 KB Clean & Press (35/20)
30 KB Situps (35/20)
30 WBS (20/14)
400 m Run
50 Jump Squats w/Bar (45/35)
For Time
Strength:
Max out Press or any other lift not done yet
WOD:
30 OHS (45/35)
50 KB Clean & Press (35/20)
30 KB Situps (35/20)
30 WBS (20/14)
400 m Run
50 Jump Squats w/Bar (45/35)
For Time
Marine Lance Cpl. Samuel Tapia
Wednesday 2011 04 27
WOD:
6 rounds for time of:
200 m Run
20 Box Jump (24/20 in.)s
40 Kettlebell Swings 50/35 lbs
Post total time
20 year old from San Benito Texas.
Tapia died from small-arms fire while conducting combat operations in Ar Ramadi,Iraq. During Operation Iraqi Freedom, his unit was attached to 2nd Marine Division, II Marine Expeditionary Force (Forward). He was assigned to 3rd Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, California. Died on December 18, 2005.
Full Story..
WOD:
6 rounds for time of:
200 m Run
20 Box Jump (24/20 in.)s
40 Kettlebell Swings 50/35 lbs
Post total time
20 year old from San Benito Texas.
Tapia died from small-arms fire while conducting combat operations in Ar Ramadi,Iraq. During Operation Iraqi Freedom, his unit was attached to 2nd Marine Division, II Marine Expeditionary Force (Forward). He was assigned to 3rd Battalion, 7th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Twentynine Palms, California. Died on December 18, 2005.
Full Story..
Tuesday, April 26, 2011
FRAN
Tuesday 2011 04 26
WOD:
"FRAN"
21-15-9
Thrusters
Pull Ups
Time
Let's see who improves their time and who will survive this wonderful Lady!
Let's Do This! Let's Get Crazzzyyyy!!!!
WOD:
"FRAN"
21-15-9
Thrusters
Pull Ups
Time
Let's see who improves their time and who will survive this wonderful Lady!
Let's Do This! Let's Get Crazzzyyyy!!!!
Monday, April 25, 2011
Hello Week!
Monday 2011 04 25
WOD:
10 Rounds of :
10 Sigle arm Floor Press (50/35lbs)
5 Toes to Bar
For time
WOD:
10 Rounds of :
10 Sigle arm Floor Press (50/35lbs)
5 Toes to Bar
For time
Friday, April 22, 2011
Easter Weekend Operating Hours
Saturday 2011 04 23
We will be open for OPEN GYM tomorrow, Saturday.
Sunday will be CLOSED all day. Have a safe weekend!
Best of Luck to our Coaches tomorrow as they take on WOD 5 of the CrossFit Games!
If anyone would like to come and cheer on our coaches you are more than welcome to. The WOD will begin at 8am sharp.
Coach Miguel, Coach Dog and Coach Yari LET'S DO THIS! LET'S GET CRAZZY!!!!
We will be open for OPEN GYM tomorrow, Saturday.
Sunday will be CLOSED all day. Have a safe weekend!
Best of Luck to our Coaches tomorrow as they take on WOD 5 of the CrossFit Games!
If anyone would like to come and cheer on our coaches you are more than welcome to. The WOD will begin at 8am sharp.
Coach Miguel, Coach Dog and Coach Yari LET'S DO THIS! LET'S GET CRAZZY!!!!
Friday 2011 04 22
WOD:As many Reps as Possible of..
...Deadhang Pull ups
then..
As Many Rounds As Possble of..
20 Ground to overhead w plate (45/45)
15 Sit ups
5 KB Swings (50/35)
All must be done in 3 minutes, rest 1 min, repeat, for 2 more rounds.
WOD:As many Reps as Possible of..
...Deadhang Pull ups
then..
As Many Rounds As Possble of..
20 Ground to overhead w plate (45/45)
15 Sit ups
5 KB Swings (50/35)
All must be done in 3 minutes, rest 1 min, repeat, for 2 more rounds.
Miss Helen practicing her Hand Stand...Great job Helen!
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