May 19, 2011

052011 FRIDAY

General
Don't forget the the first ever IMCF Games are on this Saturday. They start at 1500 at Hunt Lodge, the family friendly WOD will kick off around 1530 and the grill around 1630. BYO Lawn chairs, meat and drinks. We have also asked people with surnames A - M to bring a salad and the rest a side or a dessert. There will be bouncy castles for kids as well. See you all there.

Open Gym

Concept brief at 0530 - WOD start 0545.

“John Rankel”

AMRAP in 20 minutes

6x Deadlift (225/155)
7x Burpee pull-ups
10x KB swings (70/53)
200 meter run

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 his mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.



0530 Class

HEAVY FRAN 

21-15-9 for time 

THRUSTER @ 63% of 1RM 
 Pull-ups

15 comments:

james said...

http://games.crossfit.com/features/announcing-regional-workouts

I would have had the 100 OHS at 96lb covered - not much else though

Rich said...

just when I started feeling good about my personal IWCABTMD....I see those workouts....Oh good Lord.

Kay said...

Oh, wow, the Regionals WODs look crazy! I wouldn't be able to do most of the WODs, especially with the heavy weights.

On another note, German Badge testing is done! Great job Scott; JAGs represent! Thanks to Fast Eddie, So-Crates, and Thomas for motivating me during the road march!

james said...

six rounds or maybe seven ...anyway good WOD

Dave Hudson said...

Hey! Enough of the negative speak on the games WODs. Challenging, yes. But as a team, I think we would have gotten through them pretty well. (And now, of course, I REALLY want to try out the DL/Boxjump workout. That would be in my wheelhouse.) All of those HSPU would have been tough, though.

7 rounds for the WOD today. Went higher than Russian, but lower than American due to my shoulder issues.

rett.burroughs said...

6 rounds plus 10 KBS.

Lots of fun teaching the Foundations (-) yesterday with Rich, Gary, Dave, and LTC McD.

Looking forward to tomorrow.

Let the Games BEGIN!!!!!!

Inflatable bouncy castle jumps for time......GO!

Jamie Z said...

I did a HEAVY FRAN this morning with 135lbs in 9:51.

kyle hogan said...

Only 5 rds plus 2 burpies...but I was smoked...great turn out after for the CFF WOD!!! Looking forward to tomorrow...I'm going to try and make some "paleo friendly brownies" we'll see how that turns out...

Greg said...

Six rounds plus kettle bells and run. Good WOD. Lookin forward to the IMCF games tomorrow.

Wilson said...

7 rnds, 6 DL, 6 Burpee Pull-ups as RX'd. Good WOD this morning.

Wilson said...

The open WODs are fantastic, really challenging!! Very exciting.

Tanker Steve said...

6 rounds with 10 KBS. Great WOD! Looking forward t tomorrow. See y'all then.

james said...

Rett - have you got the tunes etc ready for tmw? we will be there from around 1300.

Noah said...

60m shy of 6 full rounds. DL'd 205 and swung 55.

Rich said...

5 rnds plus DLs and Burpee Pull-ups as RXd. Doing this WOD by myself at 1500 on a Friday....no gas/ no energy! I did it as RXd which I was happy with...shows improvement especially on DLs...but I could have gone faster! Next time.