Thursday 2011 06 30

Skill:
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:

50 Sumo Deadlift High Pull (45/35)
50 Back Extensions
50 Sumo Deadlift High Pull (45/35)
40 Push Press (45/35)
50 Sumo Deadlift High Pull (45/35)
30 Good Mornings (45/35)
50 Sumo Deadlift High Pull (45/35)
20 Wall Ball Shots (20/14)
50 Sumo Deadlift High Pull (45/35
10 Ball Slams (20/14)

Time

10 Minutes in Hell

Wednesday 2011 06 28

Skill:
Cleans
40% x 5
50%x 5
60% x 5

WOD:
Every minute on the minute for 10 minutes:
5 OHS (135/95)
5 Thrusters (135/95)

RCF at Food Bank Drive in Mission, TX

Gerhard Moore

Tuesday 2011 06 28

WOD

"Gerhard Moore"

800 m Run

25 Deadlifts 155/135 lbs

20 G.I. Janes

15 Box Jump (30/24 in.)

10 Man Maker 35/20 lbs

5 Squat Cleans 155/135 lbs

800 m Run

Post total time.

Army Maj. Horst G. Moore

Died November 9, 2004 serving during Operation Iraqi Freedom

38, of San Antonio; assigned to 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), Fort Lewis, Wash.; killed Nov. 9 when enemy mortar rounds detonated within his unit living area in Mosul, Iraq.

 
By Lynn Brezosky
Associated Press
 
LOS FRESNOS, Texas — A German-born Army officer from the Rio Grande Valley was among five Texans killed in action in Iraq this week.
Maj. Horst Gerhard Moore, 38, died Tuesday under mortar fire in the northern city of Mosul, said his wife, Raquel Vallejo-Moore.
The Department of Defense also confirmed the deaths of Army Sgt. John B. Trotter, 25, of Marble Falls and Staff Sgt. Russell Slay, 28, of Humble, both killed in action Tuesday in Iraq’s Anbar province, which includes the insurgent stronghold of Fallujah.
The Defense Department also said Spc. Travis Babbitt, 24, of Uvalde, died Tuesday when his patrol came under fire in Baghdad.
Meanwhile, family members confirmed the death of Marine Staff Sgt. Gene Ramirez, 27, of Lytle.
Moore, known to friends as Gary, was part of the 2nd Infantry Division out of Fort Lewis, Wash. He left for Iraq in September on a 14-month deployment.
Vallejo-Moore described her husband as a career soldier whose 16 years of service started right after high school and was interrupted only while he pursued a college degree.
“He was one of those patriotic individuals who loved serving his country,” she said.
Moore was born to a military family in Berlin and was raised in Oklahoma. He met his wife while at St. Mary’s University in San Antonio.
When he was home, he loved to spend time with her and their 2-year-old daughter, she said. He also loved to work on his old trucks.
She said they last spoke Sunday night, when he called to wish her a happy 34th birthday.
“It was 3 a.m. over there, but he stayed up all that night to make sure he could call at a decent time,” she said. “He was a dedicated father and husband, a positive individual.”
Info from militarytimes.com

Testing out the skills

Monday 2011 06 27

Skill:
Deadlifts
40% x 5
50%x 5
60% x 5

WOD
As Many Rounds As Possible in 12 minutes..

3 Hand stand push ups
10 Kettle Swings (50/35)
6 Toes to bar
20 double unders
Goruck Training!!!!!!!
RCF RoRuck Training continues. This past weekend at SPI was a great success. Thanks to all who came out for the training and dedication to the RCF Family. Let us continue our adventures!!!!!

Sprints

 Friday 2011 06 24


Skill:
Back Squats
75% x 5
85% x 3
95% x 1+

...WOD
5-4-3-2-1 Deadlifts (315/205)
2-4-6-8-10 Ring Dips
100 m Sprint (after every round)

Time




Junior High and High School Athletes Program.......Athletes doing WOD after their lecture....

Annie

Thursday 2011 06 23

Skill:
Shoulder Press
75% x 5
85% x 3
95% x 1+

WOD:

"Annie"
50-40-30-20-10

Double Unders
Sit Ups

Time

Team Squat off

Wednesday 2011 06 22

Skill:
Cleans
75% x 5
85% x 3
95% x 1+

WOD:
"Team Squat off"
Back Squat (155/135)
Front Squat (115/95)
OHS (95/65)
Cleans (115/95)