Latest WOD

Rankel for 10/14/2015

A couple of Friday’s ago, we attempted the Hero WOD “DT.”  It is an all barbell WOD that requires proficiency in the deadlift, hang power clean, and jerk.  “Rankel” is another Hero WOD from CrossFit, but is completely different.  Rankel combines weighted movements, body weight movements, and a short sprint.  We will also do a movement today that we don’t do often, burpee pullups.  Find a pullup bar that is about 6 inches above your standing reach.

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.

Finally, today is the end of our Push Presses.  Make sure you don’t miss max effort.  Also, be sure to record your heaviest lift.  We will be working on a percentage of that number in a few weeks.

CrossFit Alloy WOD for 10/14/2015:

Strength:
Push Press
1, 1, 1, 1, 1, 1, 1

MetCon:
“Rankel”
AMRAP 20 Min:
6 Deadlifts (225/155)
7 Burpee Pullups
10 KB Swings (2/1.5)
1 Garage Sprint

Post Weight and Rounds to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Min:
    6 Deadlifts (185/125)
    7 Burpee Pullups
    10 KB Swings (1.5/1)
    1 Garage Sprint

    Brass:
    AMRAP 20 Min:
    6 Deadlifts (155-135/105-95)
    3 Burpees
    3 Pullups (banded)
    7 KB Swings (1.25/0.75)
    1 Garage Sprint

    Bronze:
    AMRAP 20 Min:
    4 Deadlifts (115-95/75-65)
    3 Burpees
    3 Ring Rows
    7 KB Swings (1.0/0.5)
    1 Stair Climb