On behalf of the entire Crossfit Southie Staff we wanted to give a huge thank you to all of the individuals who committed their time to help with this years Crossfit Southie Showdown. The event was the smoothest, most exciting event we’ve had so far and you all played a part in making that happen. Every year we are in awe on how many people help us and we could not be more grateful for the community we are a part of. You are all like family to us and hope that we can continue to help each other along the way. We love you all and thanks again! See ya next year!
Clearance Items – These items can be found in the racking next to the fridge.
Sweatpants – $25
Green Camo t shirts – $15
Assorted Tanks Tops – $10
Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
WOD
โRankelโ
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (2,1.5)
200m sprint/250m row
Level 2 (185,115); (1.5,1)
Level 1 (135,75); (1, 0.75)
Scores/Comments from Rankel from 12/6/14
Conditioning Class: WOD
10 Rounds
:30 on, :30 off for Max Cals on Airdyne
Rest 5 minutes, repeat.
Conditioning Class: Core
Accumulate 3 minutes in L-Sit.
Work with a partner, rest as needed.
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