No Mobility Class today & Hero WOD “Rankle”

Oct 5th, 2019

Category: CrossFit

No Mobility Class today & Hero WOD “Rankle”

Barbell Mashing with Friends

Schedule Update – There will be no Mobility today.

Saturday Classes at 930am & 1030am
Looking to get a WOD in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. We’ll see you there!

September Achievements
Congratulations on all of your September Accomplishments and kicking off the fall season with a bang! We can’t wait to see what October brings! If we missed a PR please let us know, we love to celebrate your progress!

Warm-up
2 rounds of
10 Russian Swings into
10 American Swings
5 burpees Negative Pull Ups

Then…
2 Rounds
-10 Push up and over the KB with one hand on KB
-10 SA opposite leg lunge and reach to foot (each side)
-10 Weighted KB Sit Up to Press
-10 Kneeling Reverse Cross Chops each side (low to high)
Mobility
Hamstrings*
*softball/lax ball under hamstring with kb on top of quad

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.

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

Extra Work
27-21-15-9
Echo Bike
7-5-3-1
Muscle Up

Scaling options – 21-15-9 on the bike and cut out the last round of gymnastics.
4-3-2-1 on Muups, Bar Muups or 2X C2B