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LAST CALL FOR APPAREL!

Today is the last day we’ll have the binder out for apparel! Take a look and make your selections! We hope to get everything in by the first or second week of November! Thank you guys!

Dedicated to 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, who 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.

The “Rankel” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, January 7, 2011

Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

Hero W.O.D. – Rankel

Complete as many rounds as possible in 20 minutes of:

6 Deadlifts (225/155)

7 Burpee Pull Ups

10 Kettlebell Swings (70/55)

200 Meter Run

Stimulus Overview

This is a grindy, full-body hero workout where the goal is to maintain steady pacing for the full 20 minutes. Every round blends a heavy barbell pull, a high-skill/gymnastic conditioning movement, a powerful hip hinge, and a short run. The challenge is balancing strength and stamina while keeping transitions tight.

Deadlifts (6 at 225/155): Should feel heavy but unbroken every round. The load should demand focus but not force singles. Athletes should move with consistent form under fatigue.

Burpee Pull-Ups (7): A high-skill conditioning piece—athletes should stay smooth, not frantic. Each rep is a full-body pull + push, and will spike heart rate.

Kettlebell Swings (10 at 70/55): Heavy and explosive, done unbroken. Grip and hip endurance come into play here—athletes need to lock in their hinge mechanics.

200m Run: This is the built-in recovery. Athletes should run at a pace that keeps them moving but allows their breathing and grip to reset before hitting the barbell again.

Target Rounds: 4–6+ rounds.

Key Notes:

This is not a sprint; it’s about sustaining effort with good mechanics for 20 minutes.

Movement selection hits posterior chain, grip, and lungs —athletes should expect grip and midline fatigue to accumulate quickly.

Smart pacing and clean transitions are what separates decent scores from great ones.

Modify the run with a 15/12 Calorie Echo Bike or 250/200 Meter Rower or a 500/400 Meter C2 Bike

Step 1 (Beginner):

6 Deadlifts (95/65)

7 Burpee Ring Rows

10 Kettlebell Swings (25/15)

200 Meter Run

Step 2 (Scaled)

6 Deadlifts (135/95)

7 Burpee Banded Pull Up or Seated Ring Pull Up

10 Kettlebell Swings (35/20)

200 Meter Run

Step 3 (Intermediate)

6 Deadlifts (185/125)

7 Burpee Pull Ups

10 Kettlebell Swings (55/35)

200 Meter Run

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
Log here for historical tracking