• Opening Hours

    CLASS HOURSX

    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

  • 479-264-5590
  • Contact

    Let's Keep In Touch!X

    ADDRESS3702 Century Drive Fort Smith, AR 72903

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD

"Rankel"

By Coach Lunney | In WOD's | on January 11, 2011

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters


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.

4 Comments to ""Rankel""

  • Anonymous says:

    January 11, 2011 at 12:25 pm - Reply

    Wes, 5 rds + 6 DL and 2 bp as rx’d. Tough workouts are a small price to pay to honor those that gave ALL. I vow to never complain about a HERO workout. Loved it!!!

  • Anonymous says:

    January 12, 2011 at 9:45 pm - Reply

    6rds + 6DL @ 135lbs……..tough run in the cold.feels so good to b done. Danielle

  • Anonymous says:

    January 13, 2011 at 11:18 pm - Reply

    5 Rounds + 2 DL as rx’d. Can’t complain…even though I really wanted to. HEROes never complain though…so here’s to you Rankel! Thanks for the WOD!

    MM

  • Anonymous says:

    January 15, 2011 at 12:01 am - Reply

    annie 6rds…LOVED this workout and felt good to be finished! even if there was a lot of running.

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©CROSSFIT413 2016. ALL RIGHTS RESERVED.