Veteran's Day Hero WOD

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, 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.

Today's WOD:

Rankel

  

6 Deadlifts 225/155lbs

7 Burpee Pull-ups

10 Kettlebell Swings, 32/24kg

Run 200m

  

20 Minute AMRAP

Last on: 12 28 11

Warm-up:

One Minute Kettlebell Work:

1. Kettlebell Swing
2. Kettlebell Snatch - Right Hand
3. Kettlebell Snatch - Left Hand
4. Turkish Get-up

MOD:

• Deadlift
• Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Hero Wednesday

Today's WOD:

Rankel

6 Deadlifts 225/155lbs

7 Burpee Pull-ups

10 Kettlebell Swings 32/24kg

Run 200m

20 Minute AMRAP

Warm-up:

1. Burpeex10
2. Glute-Ham Stretch Walkx2
3. Good Morning w/bar
4. Pull-upx10
5. Hip Extension x10
6. Kettlbell Swing x10

MOD:

Deadlift

Burpee Pull-up

Post-WOD:

Stretch & Roll-out

  

CFTally Athlete Results:

Ronbo 3+100m run scaled

Bamf 4+100m run

Special k 3+10kb

John R. 3+DL scaled

OMD 5+7BPU

Silverback 6+7BPU

Matthew 4+5BPU Scaled

Alissa 5+2BPU scaled

Angelica 4+4DL scaled

Nikoleta 3+6DL scaled

Jaimi 3+100m scaled

Luisa 4+2KB scaled

Chevy 5+100m 

Tiger 4+10KB

Stoner 6+1KB

Layla 5 Rds? scaled

Charlie 4 Rds scaled

Kirby 4+7 BPU scaled

Tom 3+10KB

Quenton 4+3BPU scaled

Rick 4 scaled

Thor 4+3Bpu scaled

Jimbo 5+1DL

BMR 4+8KB 

Professor 6+6BPU

Sandy 5+6DL scaled

Jorge 4+2BPU

Elizabeth 4 scaled

Patrick L. 4+4Bpu scaled

Kit Kat 4+6DL scaled

Jason 3+10kb scaled

Brian 4+2Bpu

Becca 5 rds scaled

Danny 4+4BPU

Nicole 4 Rds

Wonder Woman 4+6BPU

Bull 4+5KB subbed 

Paul 3+7BPU scaled

Ana 3+100m scaled

Samantha 4 rds scaled

A Partner makes it double the fun!

JuJu and Brennan showing what partnership is all about!

Today's WOD:

Partner WOD

Run Back Door to Front Door(90m)

30 Wall Climbs

Run  

40 Burpee Pull-ups

Run 

50 Push-ups Across Floor

Run

60 Partner Ball Throws 20/14

Run

70 Partner Ball throw sit-ups 20/14

For time.

Warm-up: 

1. Walking Lunge x20
2. Shoulder ROM
3. Hang Power Snatch x5
4. Snatch Balance x10

MOD:

Wall climb
Burpee Pull-up
Push-up Across Floor

Post-WOD:

Stretch & Roll

CFTally Athlete Results:

Kevin & Rob 19:20 (best team time!)

Ron(scaled) & Standard 23:02 

Melissa(scaled) & Trey 25:14

Brad & Ron F. 30:46

Taylor (scaled) & Emory(scaled) 25:30

Kim Possible(scaled) & Sarge(scaled) 19:40

Cindy 1/2 scaled 24:50

Mighty Mouse subbed

Little "T"& Monkey 21:18

Theresa (scaled) & The Sicilian(scaled) 28:27

Jason subbed

Juju & Brennen 24:03 (Married couple!)

Couchfit & Abi 23:22

KitKt & Lauren (scaled) 24:42

Speedracer & Yvette (scaled) 23:41