Thursday, July 22, 2010

Skill/Strenght:

• Push Jerk 3 x 3
• Power Clean 3 x 3

WOD:

• 15 WBS (20/14)
• 9DL (205/155)
• 5 KB Swings American (50/35)
• 20 WBS
• 6 DL
• 10 KB
•  25 WBS
• 3 DL
• 15 KB

For Time

Wednesday, July 21, 2010

Skill/Strength:

• DL 1 x 5
• Pull ups 3 rounds max reps

WOD:

• Shoulder to Over Head ( single rep with additional weight for every rep until reaching a max in 60 seconds)
• 2 mile run right after the 60 seconds

Tuesday, July 20, 2010

REMINDER: THAT WE WILL BE OPENING OUR 2ND LOCATION IN MISSION,TEXAS AUGUST 2010. WE ARE CURRENTLY SIGNING NEW MEMBERS AT THE INTRODUCTORY RATE UNTIL AUGUST 14, 2010. PLEASE VISIT OUR CURRENT LOCATION ON 1008 E. PECAN BLVD. MCALLEN, TEXAS OR CALL OUR HEAD COACHES: 956-346-0438 MIGUEL OR 956-605-0822 PAULINA.

INTRO RATE INCLUDES THE ON-RAMP COURSE AND FEE WILL BE SET WITH UNLIMITED CLASSES, ONCE YOU BECOME A MEMBER OF RANGER CROSSFIT.

Skill/Strength:

• Bench Press 5×3
• HSPU 3 rds max reps

WOD:

• 7 DB Squat Cleans (45/20)
• 1 50 meter SB Run (50/30)
• 3 SB Burpee (50/30)

5 rounds/time

 

Welcome and good job to our visitor from CrossFit Laredo, Lety hope you enjoy your visit to RCF.

Monday, July 19, 2010

Skill/Strength:

• Front Squats 5×3
• Power Snatch 8×3

WOD:

• 20 Double Unders
• 20 Push Ups
• 15 Sit Ups

9 minute AMRAP

Friday, July 16, 2010

Strength/Skill:

• Split Jerk 3 x 5
• Double Unders 3 rounds

WOD:

• 25 WBS (20/12)
• 25 Good Mornings (65/45)
• 50 SDLHP (65/45)
• 100m Lunges w/SB (50/30)
• 25 WBS (20/12)

Time