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		<title>2010 07 29</title>
		<link>http://www.ranger-crossfit.com/?p=1150</link>
		<comments>http://www.ranger-crossfit.com/?p=1150#comments</comments>
		<pubDate>Thu, 29 Jul 2010 19:06:36 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Thursday, July 29, 2010
Skill/Strength:

Bench 3&#215;5
Skill Snatch 5-10 minutes

WOD:

10 Thrusters (95/65)
5 Burpee Box Jump (24/20)
10 Wall Ball Shots (20/14)

15 Minute AMRAP
 


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		<title>2010 07 28</title>
		<link>http://www.ranger-crossfit.com/?p=1143</link>
		<comments>http://www.ranger-crossfit.com/?p=1143#comments</comments>
		<pubDate>Thu, 29 Jul 2010 18:46:48 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.ranger-crossfit.com/?p=1143</guid>
		<description><![CDATA[Wednesday July 28, 2010
Skill/Strength:

DL 1&#215;5
HSPU 3 rounds max reps

WOD:

5 Ground to Over head (135/95)
9 Weighted Dips (70/50)
11 Russian KB Swing (70/50)

5 rounds for time

Coach Mya working on her Bench Press&#8230;..






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		<title>2010 07 27</title>
		<link>http://www.ranger-crossfit.com/?p=1140</link>
		<comments>http://www.ranger-crossfit.com/?p=1140#comments</comments>
		<pubDate>Wed, 28 Jul 2010 03:14:37 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Tuesday 2010 07 27
Skill/Strength

Shoulder Press: 3 x 3
Over Head Squat: 3 x 3

WOD

200 m Run
15 OHS (105#/75#)
20 T 2 B

16:30 AMRAP
_________________________________________
WE ARE STARTING MARATHON TRAINING, FOR ALL THOSE INTERESTED IN LEARNING THE NEW RUNNING TECHNIQUE, A MORE EFFICIENT RUNNING PROGRAM, AND STRENGTH TRAINING FOR RUNNERS. WE WILL BE HOSTING RUNNING CLINICS EVERY SATURDAY FROM 7AM TO 9AM. CLINICS [...]]]></description>
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		<title>2010 07 26</title>
		<link>http://www.ranger-crossfit.com/?p=1134</link>
		<comments>http://www.ranger-crossfit.com/?p=1134#comments</comments>
		<pubDate>Tue, 27 Jul 2010 03:26:01 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Monday 2010 07 26
PR Day:
Back Squats: attempt to get  a new PR
Push Ups: Max reps, 5 min cut off time. During the push  ups, the only authorized resting positions are sag in the middle or arching your back upwards. You may not remove your hands or feet from ground. Chest must touch the ground (on [...]]]></description>
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		<item>
		<title>2010 07 23</title>
		<link>http://www.ranger-crossfit.com/?p=1131</link>
		<comments>http://www.ranger-crossfit.com/?p=1131#comments</comments>
		<pubDate>Sat, 24 Jul 2010 00:54:33 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Friday, July 23, 2010
Strength/Skill:
Double Unders and Kipping pull ups for 10 minutes. Practice.
WOD:
Teams of 2.
500 Sit ups tip to toes
Uneven bars farmers walk 200 meters.
Start with one partner doing sit ups while the other one waits. Once partner gets tired, the other one continues with the sit ups. As soon as the second person tires, [...]]]></description>
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