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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!"

Wednesday, September 15, 2010

"Suicide with a MB"

Wednesday, 2010 09 15

Skill/Strength

Practice in 3 rds:
  • Pistols and Handstand Push ups
WOD


For Time:
 
  • 400 m Run w MB (20/14 lbs)
  • 40 Wall Balls (20/14 lbs)
  • 15 yd Forward Jump Ball Slam (20/14 lbs)
  • 40 Flutter Kicks (20/14 lbs)
  • 15 Pistols each leg w KB (35/20 lbs)
  • 10 15 yd (5 Yard) Suicides
  • 40 Kettlebell American Swings (35/20 lbs)
  • 15 Medicine Ball Overhead Squats (20/14 lbs)
  • 10 Box Jump (24/20 in.)
  • 400 m Run (20/14 lbs)
 
Post total time in comments or post on beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/15
 
 
Sara, an RCF assistant coach slams today's WOD hard.
REMINDER: THIS WEEKEND BOTH BOXES (MCALLEN AND MISSION) WILL BE CLOSED FOR TRAINING. SATURDAY WILL BE COACHES TRAINING AND SUNDAY FREE CLINIC TO ALL RCF MEMBERS THAT WISH TO IMPROVE THEIR PERFORMANCE.
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