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Rankel

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Workout

CrossFit - Tue, May 9

Warm Up

100m run

5 banded good mornings

5 up downs

100m run

5 KB DL

5 burpees

100m run

5 KBS

5 strict pull up/ring rows

Review DL

Rankel (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

To learn more about Rankel click here

Scaled/Masters

6 DL (155/105)

7 up down/RR

10 KBS (35/25)

100m run

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, May 09, 2023

Male Clients

1

James
Zadrozny

8:30 AM CrossFit

6 + 0

2

Jarid
Bergeron

4:30 PM CrossFit

5 + 23

3

Mauricio
Masili

5:00 AM CrossFit

5 + 13

4

Lex
Egea

8:30 AM CrossFit

5 + 11

5

Jeff
Massie

4:30 PM CrossFit

5 + 9

5

Steven
Woelke

4:30 PM CrossFit

5 + 9

6

Hunter
Kiker

5:00 AM CrossFit

5 + 3

7

Connor
Eastwood

8:30 AM CrossFit

5 + 0

7

Jason
Rabinowitz

5:00 AM CrossFit

5 + 0

8

Brandon
Roberts

4:30 PM CrossFit

4 + 23

9

Anthony
Hendricks

5:30 PM CrossFit

4 + 12

10

David
Merrifield

6:30 PM CrossFit

5 + 24

145 lbs deadlift, PU burpees, green kb, 200m run.

11

Viet
Khuu

6:30 PM CrossFit

5 + 6

175DL - 5 rounds

12

Jason
Haddox

6:00 AM CrossFit

5 + 0

185# DL, 53# KB

13

William
Blue

8:30 AM CrossFit

4 + 92

800M/run

14

Rene
Huerta

6:30 PM CrossFit

4 + 30

15

Austin
Haarmann

5:30 PM CrossFit

4 + 0

burpee/RR. #70 kb

15

Brandon
White

5:30 PM CrossFit

4 + 0

2 mile run B4 Workout 6-185#DL 7-Burpee 7-RR 10-25# KBS 200m run

15

Justin
Oaks

6:00 AM CrossFit

4 + 0

165#

15

Nathan
McIntosh

5:00 AM CrossFit

4 + 0

53kb

Female Clients

1

Natalie
McDonald

5:30 PM CrossFit

5 + 23

2

Katey
Mackin

5:30 PM CrossFit

5 + 10

3

Shayna
Rogers

5:30 PM CrossFit

5 + 9

4

Brianna
Hendricks

5:30 PM CrossFit

4 + 11

Getting over sickness

5

Gerri Ann
Haddox

4:30 PM CrossFit

5 + 7

125# dl, 35# kb, rr, Rx run

6

Lauren
Kuhl

4:30 PM CrossFit

5 + 0

135 DL 35 KB

6

Mena
Brainard

4:30 PM CrossFit

5 + 0

135# deadlift Green KB 7 burpees 7 ring rows 200m run 5x 100m run...

7

Bell
Masili

5:00 AM CrossFit

4 + 23

7

Jacqueline
Maher

6:00 AM CrossFit

4 + 23

7

Lanieeee
Bell

8:30 AM CrossFit

4 + 23

#125 DL // #44 KB

8

Sarah
Gadilhe

5:30 PM CrossFit

4 + 20

135 DL, 44 KB

9

Jennifer
Wiltshire

5:00 AM CrossFit

4 + 14

155lb dl, banded pull up, 44lb kd (blue )

9

Jessica
Kelly

5:00 AM CrossFit

4 + 14

9

Jessica
Voigt

5:00 AM CrossFit

4 + 14

10

Danielle
O'Connor

5:00 AM CrossFit

4 + 13

11

Sidney
Ladd

5:30 PM CrossFit

4 + 12

12

Madison
Zadrozny

4:30 PM CrossFit

4 + 7

Only scaled the KB, thanks Reese for the push 💪🏼

12

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

4 + 7

13

Kayla
Haley

4:30 PM CrossFit

4 + 6

Scaled. KB35 ibs and 200 m run

14

Megan
Stocker

5:00 AM CrossFit

4 + 3

15

Lee Ann
Langford

5:00 AM CrossFit

4 + 0