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.




Strength : Clean Complex
EMOM 10m : 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean…find a max for today

WOD : “Rankel”

CrossFit Lando Rx
6 Deadlift 185/135
7 Burpee pull-ups (no banding)
10 Kettlebell swings 53/35
Run 200 meters

S: 135/95, Burpee no pull-ups, 35/26
L1: 155/105, Burpee + Jumping Pull-up (usual jumping pull-up standards)

Lando Rx+ (This is the CrossFit HQ as written version)
6 Deadlift 225/155
7 Burpee pull-ups
10 Kettlebell swings 70/53
Run 200 meters



Core Work : For Time
1:00 Hollow Hold (accumulated)
1:00 Forearm Plank Hold (accumulated)
50 Hollow Rock Scissor Kicks
5 Wall Climbs

Conditioning : Sweat “Rankel”
20 Minutes
12 Sumo DL High Pull 53/35 KB
7 Burpees
7 Jumping Pull-ups
10 KB Swings 53/35
Run 200m


The Program

1. Strength and WOD Rx+

2. EMOM 16m
O: 5 Bench Press + 5 Box Jumps 30/24
E: 5 Hang Power Snatch, heaviest able

3. 3XME Strict to Kipping HSPU, rest 1:00 between
right into 3×1:00 Forearm Plank Hold, rest 30s between

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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