Saturday 12.21.13

Tracy-Lynn!

Tracy-Lynn!

Rankel
AMRAP 20
6 Deadlifts (225, 155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70, 53#)
200m Run

Post Scores to Comments.

John Rankel

John Rankel

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.

 

51 Comments

  1. “This damn bar won’t stay on the floor!”

  2. Rankel: 5 + 11 (105, 35)

    Great talk Max. Def feeling very fortunate and thankful for all of the wonderful people in my life and looking forward to a nice holiday break with my babies.

    Also very thankful to Erin + Rae for saying they were going straight to the mall. Already there and back with my last two mall gifts-genius ladies!!!!

  3. Rankle: 6 + 5 (155#, 45# KBs)

  4. RIP Sergeant Rankle

    6+150M. Stamina still def an issue. Great job 7am!

  5. Rankle: 6 + 2 Rx
    Max, thanks for a great class.

  6. Felt good to be back after a week off!

    Rankle. 6+15 RIP Sergeant! Thank you for paying the ultimate sacrifice for all of us.

    Also dedicate this workout to my good friend Jeff Sass. He was my sons bunk mate at Children’s last weekend. Jeff will never walk or talk, doesn’t even know me for that matter, but I know him and he and his parents are the toughest people I have ever met. I want to thank him for putting the “Big Picture” perspective back in my life!

    Great job 7am!

    • Neeb, nothing like time at a pediatric hospital to give some perspective. Good to see you, and strong performance this am

    • Hope your son is okay..I am sure whatever it was -if you were at Children’s it must’ve been a tough week. Def. helps you get things back into perspective. Be well.

  7. Rankel: 5+23 (185, 70) Went lighter on DL to keep focus on form.

  8. Rankle: 4+7 Did Rx except 35# KB. Felt so good to do real pull-ups and deads rx.

  9. Rankel: 5+13 Rx

  10. Rankle:

    Bob R- 7+12 RX

    Ashley 5+16 115#, 45#KB, Burpee pull-ups middle bar.

  11. Frankel
    5+13
    205#/53#

  12. Rankel: 5+11 (125# DL/35# kb)

  13. Rankel – 6+23+100-125 meter run (185# and 53#)
    first deads since incident

  14. Rankel: 6+6 (125#/35#)

  15. Rankel: 6+23+75M (53# KB)

  16. Rankel: 7+2 rx

  17. Rankel 5+23+80m Rx

  18. Rankle: 6+7 (205# DL)

  19. Rankel – 6 + 7 subbed burpee/SDHP70 for burpee/pull-up (shoulder)

  20. Ranked: 6+1 (75#, 35# kb) Still being cautious but so happy to be doing most everything again, incl the runs!

  21. 6 rounds in 20:02. Or more technically, 5 + 23 + 195 meters. :-). 115# DL, 35 KB, burpee to kip.

  22. 1. Barbell: 29:20
    4×15 unbroken Deads, 205 touch and go.
    rest 2 minutes
    3×5 unbroken Bench, 205
    rest 2 minutes
    3×10 unbroken Front Squats, 155 – taken from a rack.
    rest 2 minutes
    2×5 unbroken Jerks, 165 – taken from a rack.
    rest 2 minutes
    1×5 unbroken OHS, 95 – taken from a rack.

    2. Gymnastics: 19:45
    160-120-80 Double unders
    80-60-40 Air squats
    40-30-20 HR Push ups

    3. 2000m row

  23. Mark Warren

    6 RDS + 9 RX

  24. Maureen B.

    About 100m away from 6 rounds (135#, 35#)

  25. Modified b/c no access to weights:
    20 AMRAP: 3+ 300
    500 row
    50 push-ups
    50 sit-ups

    RIP Sergeant Rankle!

  26. Rankle: 6rnd RX

  27. Rankel at home
    5+23
    155# deads, 50# swings

  28. CompWOD with the crew.

    Barbell:
    4×15 unbroken deads at 225
    Rest 2 minutes
    3×5 unbroken bench at 205
    Rest 2 minutes
    3×10 unbroken front squat at 225, taken from the rack
    Rest 2 minutes
    2×5 unbroken jerks at 165, taken from the rack
    Rest 2 minutes
    1×5 unbroken OHS at 135, taken from the rack
    29:30

    Gymnastics:
    160 DUs, 80 squats, 40 hand release push-ups
    120 DUs, 60 squats, 30 HRPUs
    80 DUs, 40 squats, 20 HRPUs
    19:45

    1 200 yard 45 pound prowler sprint, where Max had a 50 yard head start and per Ben’s instruction, I caught him, passed him, and embarrassed him. Be better, Max. Then I dry heaved for 5 minutes.

  29. 6rnds + 7 Reps, #155dl, #53kb

  30. Kristin R

    Rankle 5+23+20m with 105# DL, 35# KB Russian swings.

  31. 5 + 15 (185# dl, 53# rkbs)

  32. Rankle- 7+2 rx

  33. Alexandra

    Rankle #115 dead, #35 kb, a little more than 100 meters from 6 rounds

  34. This was a rough one, but a hell of good time.

    There’s no place like a Saturday AM Hero WOD at CFNE.

    Rankle: 7+6 Rx

  35. Rankle: 6+180m (estimate)
    Finished round 7 at 20:05

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