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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!"

Tuesday, September 14, 2010

" Let's Roll"

Skill/Strength

  • Push Press 3 x 5
  • Split Jerk 3 x 5
* Add 5 lbs to previours lift

WOD

As many rounds as possible in 6 minutes of:

  • 3 Barbell Rollouts/Deadlift (225/155 lbs)
  • 7 Push Up (Release Hands At The Bottom)
  • 10 24 in Sandbag Box Step Ups (50/30 lbs)
Post total rounds and Comment.
Post results to beyond the white board here: http://beyondthewhiteboard.com/workouts/91048-barbell-rollouts-push-up-release-hands-at-the-bottom-s-sandbag-box-step-ups/filters/164807



IF YOU HAVE SHOULDER PROBLEMS, PERHAPS TRY SOME OF THIS.

http://www.youtube.com/watch?v=eZhFCoeQfWo
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