Friday 2010 10 01
Skill/Strength
WOD
42 - 24 - 21 - 12 of
Chest to Ground push ups
MB Sitting jump squats
HGD Sit ups
HGD Back extension
For time.
Post time in comments or on Beyond the White Board:
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CFE - Tempo 85%/95%
20 min run. 1st - 10min @ 85%, 2nd - 10 min @ 95%
S&C
21 - 15 -9 of
Box Jumps (24/20)
Ground to overhead (135/95)
For time.
About Me
- Ranger CrossFit
- 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!"
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