Rankel

Feb 16th, 2011

Category: CrossFit

Rankel

Go Ali!

*Reminder* All weekend classes are canceled due to the Level 1 cert.  CRCF is opening up their classes to Southie CrossFitters at 8am and 9am on Saturday and 9am and 10am (open gym) on Sunday.  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)

DISCUSSION 10 Comments

  1. Jaime 02/16/2011 at 8:20 pm

    hahahahahahha
    love you guys (Erik and Melissa) 🙂

  2. Ali 02/16/2011 at 6:42 pm

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

  3. Melissa (CRCF) 02/16/2011 at 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.

  4. Ali 02/16/2011 at 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!

  5. Kristen 02/16/2011 at 3:02 am

    Reading my mind Jaime…weird…sick swing Ali!

  6. Michelle Ahmadian via Facebook 02/16/2011 at 2:53 am

    LOL. Nice, Jaime. 🙂
    This WOD looks fun. Hope I can jump high enough!

  7. Goose 02/16/2011 at 2:39 am

    Ha! I said the same thing to Ferro.

  8. Jaime 02/16/2011 at 2:28 am

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

  9. Jaime 02/16/2011 at 1:41 am

    Ali you are the ish 🙂
    And that look pretty much summed up those KB swings hehe