“Rankel”

Dec 6th, 2014

Category: CrossFit

“Rankel”

Ashleigh

Ashleigh

CFS Holiday Party – TONIGHT!
Don’t miss the 4th Annual CFS Holiday Party TONIGHT! Please join us at the Good Life Bar for some apps, drinks, dancing, and good times. This party is a blast every year and is a great opportunity to socialize with your WOD buddies outside of the gym and meet some new people. Trust me, you will not want to miss it! We’ll have the bar reserved for us from 7:00 – 9:30pm. Please try to arrive early to enjoy some apps and to make sure you skip out on the line and the cover charge. Get ready to party!
What: CFS Holiday Party
When: TONIGHT @ 7:00 – ???
Where: The Good Life Bar
Dress: Cocktail Attire
Who: YOU!

Midline
2 Rounds not for Time
35 Hollow Rocks
30 Russain twists with Medball
25 Sit-ups
20 Supermans
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.

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)

DISCUSSION 5 Comments

  1. Eric M Bachman 12/06/2014 at 11:17 pm

    06Dec2014: 5 Rx PR
    Jan2013: 4 scaled (105#, hallow rocks) I have no idea how scaled down that was in Jan 2013 but I distroyed it today

  2. Chris Morrison 12/06/2014 at 10:28 pm

    5+23 RX at the good ol Curley Community center. Miss the CF Southie crew!

  3. Frawls 12/06/2014 at 9:39 pm

    Started with run b/c of class size. 6+run+7 Rx

  4. Petra 12/06/2014 at 6:35 pm

    5+11 rx (row) One of those days when I was just happy I made it to class.

  5. jason barrow 12/06/2014 at 4:21 pm

    Rankel:
    2/2/13: 4+23 Rx
    12/6/14: 5+1 Rx

    Ate 10 slices from Pizza Hut last night (#lifestyle), I’ll take this meager PR.