Friday 2011 07 29
Skill:
Back Squat
40% x 5
50% x 5
60% x 5
WOD:
Team of 2:
200 meter run
Max reps of DB Squat Clean Thruster (35/20)
Good Luck to our Athletes competing in the Laredo Summer Games this Saturday!!!!
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!"
Friday, July 29, 2011
Thursday, July 28, 2011
G. I. Jane
Thursday 2011 07 28
Skill:Shoulder press:
40% x 5
50% x 5
60% x 5
WOD
50 G.I. Janes For time.
Skill:Shoulder press:
40% x 5
50% x 5
60% x 5
WOD
50 G.I. Janes For time.
Wednesday, July 27, 2011
Wall Walks
Wednesday 2011 07 27
Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5
WOD:
15-9-7
Power Snatches (95/75)
Wall Walks
Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5
WOD:
15-9-7
Power Snatches (95/75)
Wall Walks
moreTuesday, July 26, 2011
Death by Lunges
Tuesday 2011 07 26
Skill:
Pistols 3 x 10 each leg
WOD:
400 m Run
50 yd walking Lunges w/bar in front squat position (135/95)
15 Front Squats (135/95)
4 rounds for time
Skill:
Pistols 3 x 10 each leg
WOD:
400 m Run
50 yd walking Lunges w/bar in front squat position (135/95)
15 Front Squats (135/95)
4 rounds for time
More PicsMonday, July 25, 2011
Deadlifts
Monday 2011 07 25
Skill:
Deadlifts
40% x 5
50% x 5
60% x 5
WOD3 rds of..
10 deadlifts (285/175)
10 burpees
Time
Skill:
Deadlifts
40% x 5
50% x 5
60% x 5
WOD3 rds of..
10 deadlifts (285/175)
10 burpees
Time
Friday, July 22, 2011
Thrusters
Friday 2011 07 22
Skill:Back Squats
75% x 5
85% x 3
95% x 1+
WOD
3 rds of..
10 Double unders
10 Thrusters (35/20)
20 Back extensions
Time
Skill:Back Squats
75% x 5
85% x 3
95% x 1+
WOD
3 rds of..
10 Double unders
10 Thrusters (35/20)
20 Back extensions
Time
Thursday, July 21, 2011
Tire Flips
Thursday 2011 07 21
Skill:Shoulder Press
75% x 5
85 % x 3
95 % x 1+
WOD
(Team of 2 or 3)
60 Tire flips
120 Burpees tire jumps
For time.
Skill:Shoulder Press
75% x 5
85 % x 3
95 % x 1+
WOD
(Team of 2 or 3)
60 Tire flips
120 Burpees tire jumps
For time.
Subscribe to:
Posts (Atom)