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Ranger Crossfit is a strength and conditioing program unlike any other in South Texas. At RCF we follow CrossFit methods and philosohy. We care about athletes health and fitness and not their money. We build strong bodies, minds, and strong relationships. Our coaches have the upmost of training and professionalism, and will always push you to your limits. SAFETY is our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Thursday, September 23, 2010

"Burpee Helen"

Thursday 2010 09 23

Skill/Strength

  • Bench 3 x 5
  • Overhead Squats 3 x 5
*Add 5 lbs to previous lift

WOD

  • 400 m run
  • 21 KB Swings (50/35)
  • 12 Burpees

3 Rds for time

Post results to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/27954-burpee-helen/daily_workouts/83011-2010-09-23-burpee-helen/workout_sessions/new



Some athletes push themselves to the limits, like our new member, the CrossFitnator.



Others concentrate on technique more.
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