Thank You Volunteers!

Nov 19th, 2015

Category: CrossFit

Thank You Volunteers!

Dani

Dani

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.

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Sweatpants – $25

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Green Camo t shirts – $15
Assorted Tanks Tops – $10

IMG_3068Marine 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
“Rankel”
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.

DISCUSSION 19 Comments

  1. Joel 11/20/2015 at 2:43 am

    6+1 (225 deadlifts, 1 pood russians, 10 cal on the bike in stead of the run)

  2. CashLady 11/20/2015 at 2:14 am

    5 + 23 L2

  3. jason barrow 11/20/2015 at 2:04 am

    2/2/13: 4+23 Rx
    12/6/14: 5+1 Rx
    12/19/15: 5+8 Rx

  4. Mike Quigley 11/19/2015 at 9:18 pm

    7+6 RX. snuck in the last 6th deadlifts.

  5. liz crean 11/19/2015 at 8:59 pm

    5+23 at 115# with 1.5 kb

  6. Jason 11/19/2015 at 7:46 pm

    6+20 (155#, 1.5p).. not ready to stress the back that much so I went lighter and tried to keep moving.

  7. Brian M. Maser 11/19/2015 at 3:45 pm

    6+16 Rx

    • Nick Alonso 11/19/2015 at 8:12 pm

      Great pace. I tried to keep up with you and Frawly today. Got close but no cigar. I am not sure I could have done one more KB swing anyway.

  8. melstec 11/19/2015 at 3:40 pm

    6+14 – 135# and 1.25p

  9. Ben Brauer 11/19/2015 at 2:41 pm

    7 Rx

  10. Crowley 11/19/2015 at 2:33 pm

    7+3 rx

  11. Eddy 11/19/2015 at 1:59 pm

    #BuiltByFrawley conditioning – Karen and Annie get assaulted (in the most PC way of course)? 47:09
    2 mile assault bike
    10 rounds: 15 sit-ups, 15 wall balls, 200m run, 25 dubs
    2 mile assault bike

  12. Nick Alonso 11/19/2015 at 1:35 pm

    6+11 Rx

  13. Frawls 11/19/2015 at 1:35 pm

    6+16 Rx

  14. Jule 11/19/2015 at 1:33 pm

    5+23 L2

  15. Marc Piccuirro 11/19/2015 at 12:33 pm

    6+23
    Nice job, Hasselsnatch