BenchmarkWOD: “Rankel” – CFS

Sep 21st, 2017

Category: CrossFit

BenchmarkWOD: “Rankel” – CFS

Dave

Sports Wellness This Saturday!
Dr. Miguel will be here on Saturday to offer his stellar chiropractic services from 9:00AM – 12:00PM. Appointments are still available for this weekend, and a few weekends in the future. Click HERE to view services & rates and to book an appointment!

Hey Southie Squad. This year we are celebrating 7 years of CrossFit Southie, crazy I know! In lieu of the anniversary party that we host annually, we are organizing a trip to the up to the white mountains October 20th-22nd. We are going to spend the weekend enjoying the outdoors with some WODs and a hike or two in the white mountains.

Significant others are welcome, as well as kids. The cost for lodging will be around $150/person  for the weekend, this could change depending on interest (if you are bringing kids we will discuss this separately). If you would like to get more information on this first ever CFS fall retreat please click HERE and enter your name and email. There is a place to enter additional guests. Signing up does not commit you to the weekend, but it will serve as a way to gauge interest for the number of houses/rooms we book.

Hope you join us for some fitness, laughs, nature, and comfort food 🙂

U.S. 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.

Warm-up
Run 400m w/ Medball
Then:
2 Rounds not for Time:
35 Hollow Rocks
30 Russain twists with Medball
25 Sit-ups
20 Supermans

Hero WOD
“Rankel”
20 Minute AMRAP
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (2,1.5)
200m sprint

Level 2 (185,115); (1.5,1)
Level 1 (135,75); (1, 0.75)

DISCUSSION 4 Comments

  1. Chad Kucera 09/22/2017 at 3:26 am

    Rankel: 5+23 (finished last run 30sec after time ran out)

  2. Jason Barrow 09/22/2017 at 12:50 am

    Rankel:
    2/2/13: 4+23 Rx
    12/6/14: 5+1 Rx
    12/19/15: 5+8 Rx
    9/21/17: 7 Rx PR!

  3. Richard Breed 09/21/2017 at 2:25 pm

    5 +3 (DL = 165lbs, 1.5pd) woof

  4. Crowley 09/21/2017 at 1:56 pm

    Rankel: 6+23 rx