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 | Mon, Sep 4 2017 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
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| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (29 days ago) |
Labor Day Hero WOD 'RANKEL'(Time) Monday, 9/4/2017 Oly: 5:00 EMOM 1 Squat Hang Snatch (mid thigh) + 1 Touch and Go Squat Snatch Stay light Strength: 3 x 5 Back Squat 65% 1RM (all sets) Labor Day Hero WOD: Rankel' Complete as many rounds as possible in 20 minutes of: 6 Deadlifts 225/155 7 Burpee Pullups 10 Kettlebell Swings 53/35 Run 200 meters (The rep scheme is 6, 7, 10 because it was the date that Sgt Rankel was killed, June 7, 2010.) 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. |
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