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 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 crossfit.com as the workout of the day for Friday, January 7, 2011

180411
S/S
10 min power snatch instruction
10min to find PS 3RM

WOD
For time
25 min time cap

21 power snatches 75/45
20 air squats
15Ab Mat sit-ups

18 power snatches 95/55
20 air squats
15 ab Mat sit ups

15 power snatches 115/65
20 air squats
15 ab Mat sit-ups

9 power snatches 135/75
20 air squats
15 ab Mat sit-ups

3 power snatches 155/95
20 air squats
15 ab Mat sit-ups

#crossfit #crossfitfam #fit #fitfam #wod #healthy #strong #sweat #workout #exercise #wod #metcon #lovedogs #love # #oly #crossfitgames #crossfitopen #running #deadlift #ohs #pushpress #powerclean