Discover Top Posts Tagged with #rankel

Hero WOD 22

"Rankel" 20:00 AMRAP 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters [6 Rounds]

#Hero WOD #Rankel #Marine

Hero WOD 18

“Rankel”

20:00 AMRAP 6x Deadlift @225# 7x Burpee Pull-ups 10x KBS @75# 200m Run

[5+13]

This one is fun, and i think i’ll use it in regular programming later, lots of stuff you’re working with but it’s a pure workcapacity test. You gotta have gas and you gotta be able to keep your foot on it...

#Hero #Hero WOD #One month of hero wods #Work Capacity #Rankel

Today was a good day! #rankel #disciplineequalsfreedom #getafterit #crossfit (at Crossfit Hamilton: Bonanni Fitness)

#disciplineequalsfreedom #rankel #getafterit #crossfit

Rankel Hero WOD

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…

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#Rankel

Heroes

On a day like September 11th, it's important to reflect on the heroes of the world. It's important to remember that nearly 3,000 people lost their lives 12 years ago on this date. And thousands of heroes stepped up to care for their fellow citizens and to defend our country. There have been countless lives lost. Many police officers, fire fighters, service men and women and ordinary citizens have dedicated their lives to the safety of this country, my country.

I can't imagine the cost. It's more than just lives lost although this is the greatest sacrifice. It's missing the birth of your first child. Missing graduations, birthdays and anniversaries. It's not being able to kiss your loved ones good night. It's being home for a few days and your heart breaking when you have to leave because there is a job to be done. I am so grateful to the men and women who defend our country.

I don't have words that are eloquent enough to express my gratitude. So I say, thank you. Thank you for your time. Thank you for your life. Thank you for your dedication and commitment. Thank you!

Today's WOD:

Hero WOD "Rankel"

Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters

I deadlifted 135# and used the 35# kettle bell and did squat thrusters and ring rows. This was harder than I expected it to be and even more so because I did the WOD by myself. I was able to do 3+23.

It should have been hard. Sergeant Rankel gave his life. I gave 20 minutes.

I'll always remember. I'll always be grateful.

#CrossFit #crossfittransforms #Hero WOD #Rankel

Sat July 28 WOD

“Rankel” LII AMRAP 20 Minutes 6 Deadlift (185/125) 7 Burpee jumping pull-ups 10 Kettlebell swings (53/35) Run 200m God this was so long ago I don't remember my results. Not great. Burpee jumping pull-ups sucked though.

#crossfit #wod #rankel

HERO WOD 110527

"Rankel"

20 minute AMRAP 6 deadlift 7 burpee pull-ups 10 kettle swings 200m run

4 rounds + 6/7/10/197m (185#/53#)

So mad I didn't finish that fifth round. I knew it would be close, but my heart rate was going crazy so I walked for about three seconds halfway through the final run and knew it would cost it. Of course it did in the end. I got a tear after the third round too which didn't help at all. I had no grip on my final round of pull-ups and swings.

Thanks to all the men and women in the military out there. Hope everybody stays safe and has fun this Memorial Day weekend.

#crossfit #wod #hero wod #rankel #memorial day