REMINDER
#3goalstobetter CLINIC: Our 5th members-only clinic in our annual series is ADVANCED PULL UPS taking place this Sunday, May 22nd from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, we’ll work on helping you train efficiency in your kip and how link more pull ups together. Plus, we will work on chest to bar pull ups and butterfly technique. This clinic is for members who have 5 consecutive pull ups or more. Space is limited to the first 15 members, so sign up at the front desk asap!
HERO WOD
AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (70/53)
200 Meter Run
Post Rounds to Comments.
About 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.
About Hero WODs:
Most Hero WODs are officially recognized by CrossFit headquarters and are performed in the same way at CrossFit boxes all over the world. The WODs structure has significance, for example, in this WOD, the 6 (deadlifts) represents the year in which Rankel was killed, 7 (burpee pull-ups) the day, and 10 (kettlebells) the year.
These WODs are designed to be tougher than most and not many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? The real purpose of these WODs (besides getting a kick-arse workout) isn’t about your time or your score… it’s about your attitude. Daybreak uses these WODs to remind us to make the extra effort to stay positive and encourage one another — go ahead and give a mid-WOD high five to that member next to you! And when you hit those tough spots in the WOD, think about the effort and sacrifice our servicemen, servicewomen, fire/police and first responders make every day.
3 + 13 – 115#, jumping pull ups from plates, 35#
4+4. 215/53
Wendler press
4+123
135#, jumping pull ups from plates, 44#
5+1 RX
RIP Rankel
3+ 12, 150#, plates for JPUs( almost all chin over) 35# KB Thanks Mel for help on stuck DLs!
What a great WOD.
6+8 Rx
Great score!
5+23 +175m – 70kb DL, very deliberate (aka slow) with burpees/back, 53# russian swings. Back rig – so. far. away….Great WOD!
5+18 Rx kudos to Russ and Bill this morning. they were blazing fast.
RIP Rankel
4+12 RX……. Still dripping!
4 rounds + 6DLs, 7BPUs, 5KB. 125#/35#, low bar PUs.
5 + 16 RX – wanted 6 rounds, but couldn’t move on the runs!
4+10 Rx
5+7Rx way to work this morning everyone. In your honor Sgt Rankel.
5+13 Rx
Love the hero WODs – thank you Sergeant Rankle.
5 Rx
7 Rx
outstanding
So fast. Nice work Jim!
5+53 (30m into the run). A good “just keep moving” WOD.
4+3, #135/#53
Wish my head was a little more into it this morning (almost walked out after my 1st round of DLs – thanks Mel for the push), cause I really love these hero WODs. Thank you and RIP Sgt Rankle.
4+175 meters RX
YES!
only because I have a sweet profile pic
is it adult dungeons and dragons?
6+2 air dyne instead of run
5 @~21min. 100m short of 5 rounds at the time cap.
rx except 35# kbs
Hatch week 6 day 2 after.
6+13 Rx great work 9:30!
4+123 – Finished out round 5@21 min
DL155#/KB44# jump from plate
5+23 Rx
5.99 RX
Made it to the concrete by the door, but time ran out on round 6. Mel almost no rep’ed me for asking for the 10 feet!
#pursuebetter, #tryhardernexttime
haha. i can see it. #runfaster
4 rounds + 21 reps – Modified WOD
20min AMRAP
7 Push ups
7 Strict Pull ups
7 TTB
10 Cal on Bike
5+3 rx
6+6
35#KB
6+73 Rx
Estimated 50m on the last run.
3×5 blue band strict pull ups & PT at Daybreak
Then went to bring a friend day at my old stomping grounds CFNE.
“Dueces”
2,000 Meter Row (~8:36)
200 Double-Unders (~3:00)
2,000 Meter Run (~7:15/mi pace)
20:36 (Subbed 50cal on Schwinn airdyne for DU’s)
4 + 6. 105# DL, Jumping pull ups with plate, 35# KB.
5 plus 100m into run
DL 185#, KB 53#
4+21. Rx
6+8rx
6+6, 155#, 53#, 10cal bike