11.17.12 "Rankel"

November 16, 2012

Hey Gladiators,
We are all going to cheer on the competitors at the Ghetto Games on Sunday. It starts at 10am at CrossFit 508 in Plainville, Ma.
Good Luck to everyone competing!!!

Also good Luck to Jeffe! He’s running the Plymouth Marathon this week. This is his first race with primarily CrossFit training and only two runs a week and never got over 15miles.

Love this!!!

AMRAP 20mins
6 Deadlifts (225/155)
7 Burpee pull-ups
10 KB swings (70,53)
200 meter run

Oh Yeah!!!

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  1. Wade Reply

    Good luck Jeffe!!

  2. St. Hell Reply

    Every WOD is still MOD… but always great for my BOD. 6 rounds, 19:58.

  3. Wade Reply

    5 rounds RX except for 250m row to replace the row

  4. Wade Reply

    replace the run I mean

  5. CC Engine Reply

    Did at CFD – 5 rounds at 21:15 🙂 – 115# DL, 35# KB (one round 45#-too heavy ha!!) blue band. Great wod!!!

    • CC Engine Reply

      (Did Rankel Saturday also at CFD! Good group there with Coach JesC!!) 🙂

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