pano1-new
THURSDAY, AUGUST 28, 2014

Workout of the Day: Thursday 8-2-2012

WOD 1: “RANKEL” AMRAP 20:00

  • 225 pound Deadlift, 6 reps (225/155)
  • 7 Burpee pull-ups
  • 10 Kettlebell swings (70/44)
  • Run 200 meters

Notes: Scale deadlifts/KBS as needed. If a band is used for the pull ups do all burpees first.

John Rankel

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. First posted January 7 2011

 

WOD 2: Press 7-6-5-4-3-2-1 (record all sets, repeat set of 1 until you reach your max)



Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Aug 23rd-24th - Oregon Summer Games in Bend

Sept 6th - Summer Slammer @ Mcminville Crossfit

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville

Login

Forgot Password?
Join Us

Archives

Contact Info

WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.