CrossFit Ranch http://www.crossfitranch.com CrossFit Ranch--CrossFit Ranch en Copyright 2012 http://www.rssboard.org/rss-specification Today's WOD http://www.crossfitranch.com/blog.php?id=44267 Spend 15 organized minutes of foam rolling

Then every minute on the minute for 9 minutes

10 perfect KBS 55/35
12 ball slams 20/14

For every round not finished in time, count a penalty, each penalty equals 10 wall balls 20/14
 

]]> http://www.crossfitranch.com/blog.php?id=44267 Wed, 16 May 12 22:00:00 -0700 Today's WOD http://www.crossfitranch.com/blog.php?id=44266 15 min to establish 1RM clean (prefer full squat)

Then
5 rounds for time
7 pullups
14 GHD situps
21 walking lunges w/ plate 45/25
 

]]> http://www.crossfitranch.com/blog.php?id=44266 Tue, 15 May 12 22:00:00 -0700 Today's WOD http://www.crossfitranch.com/blog.php?id=44265 5x3 snatch at 65-75% of 1RM, if they don't have a 1 rep max have them find it.

Then

21-15-9

HSPU (scaled w/ invert pushup)
Burpee box jump
 

]]> http://www.crossfitranch.com/blog.php?id=44265 Mon, 14 May 12 22:00:00 -0700 Today's WOD http://www.crossfitranch.com/blog.php?id=44237 AMRAP 11"
15 Push Press 115/75
30 Double Unders
Rest 4" then run 800m for time

]]> http://www.crossfitranch.com/blog.php?id=44237 Sun, 13 May 12 22:00:00 -0700 Rest Day - HAPPY MOTHER'S DAY http://www.crossfitranch.com/blog.php?id=44173 Paleo "Friendly" Chocolate Dipped Strawberries
paleobetty.com

Paleo’ Dark Chocolate-Covered Strawberries
Quantity: 12 strawberries
Time: 15 minutes
Paleo Grade: C (it’s a treat, but if you use good dark choco, it’s not too bad!)
Vegetarian Adaptation: None needed!

  • 12 large long-stemmed strawberries
  • 1 3.5 oz. bar of dark chocolate (I used Ghirardelli 86% this time – yum.)

Rinse and thoroughly pat dry all your strawberries… set aside.
Next, break the dark chocolate bar up into small chunks and place them in a small bowl.

Time to melt the chocolate! Feel free to use a double boiler if you like, but I prefer microwaving for 30 seconds at a time, stirring between each burst. Microwave until just melted, being careful not to scorch.
When it’s good and melty, just dip each strawberry and lay out on a piece of wax paper (on a plate). When you’ve dipped ‘em all, just place in the fridge to set!
Refrigerate until you’re ready to serve and enjoy! Happy munching!
 

]]> http://www.crossfitranch.com/blog.php?id=44173 Sat, 12 May 12 22:00:00 -0700 Saturday - CLOSED http://www.crossfitranch.com/blog.php?id=44172 Check out the SoCal Regional Event where some of your trainers are this weekend.

]]> http://www.crossfitranch.com/blog.php?id=44172 Fri, 11 May 12 22:00:00 -0700 CLOSED - Do It Yourself WOD http://www.crossfitranch.com/blog.php?id=44061 Here's your DIY WOD for today:
5k Run or Hike
and here's a link to some cool trails in our area

]]> http://www.crossfitranch.com/blog.php?id=44061 Thu, 10 May 12 22:00:00 -0700 Today's WOD http://www.crossfitranch.com/blog.php?id=44059 AMRAP 14 

40 Singles
30 situps
20 wall balls
 
A special thanks to Shelly for holding down the fort while Kenny is away at the SoCal Regionals.
]]> http://www.crossfitranch.com/blog.php?id=44059 Wed, 09 May 12 22:00:00 -0700 Today's WOD http://www.crossfitranch.com/blog.php?id=44058 Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.

5 rounds for time of:

9 C2B Pullups
9 Ring Dips
9 Front Squats 155/105#

]]> http://www.crossfitranch.com/blog.php?id=44058 Tue, 08 May 12 22:00:00 -0700 Today's WOD http://www.crossfitranch.com/blog.php?id=44057 5 rounds for time of:

Run 300m
25 Perfectly Vertical KBS 24/16kg

]]> http://www.crossfitranch.com/blog.php?id=44057 Mon, 07 May 12 22:00:00 -0700