Rankel

  • February 16, 2011
  • By :
Go Ali!

*Reminder* All weekend classes are canceled due to the Level 1 cert.ย  CRCF is opening up their classes to Southie CrossFitters at 8am and 9am on Saturday and 9am and 10am (open gym) on Sunday.ย  CrossFit Yoga will be held this Thursday night at 730 and next Tuesday at 730pm.

Skill/Mobility

Turkish Get ups

Goblet Squats

Thoracic extension with a kettlebuddy

WOD

“Rankel”

20 Minute AMRAP
6 Deadlifts (225,135)
7 Burpee Pull Ups
10 Swings (2/1.5)
Run 200m/Row 250

L2 (185/115; Burpee to pullup bar touch; 1.5/1)
L1 (135/95; Burpee to pull up bar touch; 1/.5)

10 Comments

  • Jaime

    02/16/2011 @ 8:20 pm

    hahahahahahha
    love you guys (Erik and Melissa) ๐Ÿ™‚

  • Ali

    02/16/2011 @ 6:42 pm

    Lucky for Jamie she’ll be @ the cert anyways! Hahaha.

  • Melissa (CRCF)

    02/16/2011 @ 6:15 pm

    Just to clarify:

    Sat Classes: 8 and 9
    Sun Classes: 9 and open platform at 10. Open platform is 90 minutes, no coaching. People just use that time to make up a missed WOD or work on OLY skills. Like open gym.

    Erik is keeping track of who is making fun of him so he can get revenge on Sat and Sun. Look out Jaime.

  • Ali

    02/16/2011 @ 1:05 pm

    to*

  • Ali

    02/16/2011 @ 1:05 pm

    Haha thanks guys! Too funny because I totally noticed Erik in the background right away. I was wondering if I should comment on it and then I saw everyone beat me too it. Cracks me up every time I look at it!

  • Kristen

    02/16/2011 @ 3:02 am

    Reading my mind Jaime…weird…sick swing Ali!

  • Michelle Ahmadian via Facebook

    02/16/2011 @ 2:53 am

    LOL. Nice, Jaime. ๐Ÿ™‚
    This WOD looks fun. Hope I can jump high enough!

  • Goose

    02/16/2011 @ 2:39 am

    Ha! I said the same thing to Ferro.

  • Jaime

    02/16/2011 @ 2:28 am

    I also want to mention that Erik looks like a creeper in the background LOL

  • Jaime

    02/16/2011 @ 1:41 am

    Ali you are the ish ๐Ÿ™‚
    And that look pretty much summed up those KB swings hehe

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