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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, October 13, 2010

Competition WOD 3

Wednesday 2010 10 13

Skill/Strength

Power Cleans 3 x 5
Squat Cleans 3 x 5

WOD

1000 m run
 -1st 500 m - Run with Sand Bag and Kettlebell
 -2nd 500 m - Drop KB, continue with SB
* SB (50/30) and KB (35/20)

* This was the 3rd and last WOD of the Oktoberfest Obliteration 2 comp in Houston, TX.

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