About Me

My photo
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

"TGIF at RCF"

Friday 2010 09 24

Skill/Strength

  • Shoulder Press 3 x 5
*Add 5 lbs to previous lift

WOD

         15 min AMRAP
  • 50 m Plate Lunges (45/25)
  • 10 Wall Balls (20/14)
  • 10 Medicine Ball Cleans (20/14)
  Post total rounds in the comments or on Beyond the White Board:
_________________________________________________________

CFE

WOD - TT

  • 18 min: Cover as much distance as possible.

S&C

  • 1 RM DL (5 attempts)
rest 2 min
  • 1 RM Push Press (5 Attempts)
rest 2 min
  • 2 min max rep Sit ups
rest 2 min
  • 2 min max rep Dips
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)